Monthly Archives: January 2022

WOD “TURBO TIME” AMRAP 4: 20 Double Dumbbell Box Step-Overs 20 Toes To Bar Max Calorie Echo Bike Rest 4 Minutes AMRAP 4: 15 Double Dumbbell Box Step-Overs 15 Toes To Bar Max Calorie Echo Bike Rest 4 Minutes AMRAP 4: 10 Double Dumbbell Box Step-Overs 10 Toes To Bar Max Calorie Echo Bike Dumbbells: […]

WOD PART 1: “BACK AT IT AGAIN” For Time: 75 Power Snatches (75/55) On the Minute [Starting at 0:00]: 30 Double Unders *Score Time it takes to complete the workout PART 2: POWER SNATCH [Right After Completing “Back At It Again”] 7 Minute Window: Build to Heavy Single Power Snatch MOBILITY 1:00 Downdog 1:00 Wall […]

WOD “THIS COULD BE US” AMRAP 25: Buy-In: 5k Row Directly Into… AMRAP With Time Remaining: Wall Balls (20/14) *Score = Sum Total Reps of Wall Balls MOBILITY 1:00 Child’s Pose AFTER CLASS 4 Rounds for quality. . . 15 Empty Barbell Good Mornings 12 Dumbbell Bench Press 9 Pausing Single Dumbbell Bent Over Rows […]

WOD “CHAN’S CHALLENGE” 3 Rounds For Time: 9 Squat Snatches (155/105) 15 Bar-Facing Burpees 21 Toes to Bar *Score = Time it takes to complete the workout MOBILITY 1:00 Lay and Pray 1:00 Kneeling Forearm Stretches AFTER CLASS 3 Sets x AMRAP 3: 30/21 Calorie Echo Bike Max Distance Handstand Walk OR Max Wall Walks […]

WOD PART 1: BARBELL COMPLEX Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk *Score = Heaviest Load PART 2: “DISGRACE” 3 Rounds For Time: 10 Squat Cleans (135/95) 10 Push Jerks (135/95) *Score = Time it takes to complete the workout MOBILITY 1:00 Seated Quad Stretch AFTER CLASS […]

WOD “FIDGET SPINNER” AMRAP 20: Max Calorie Bike Every 5 Minutes [Starting at 0:00]: 400 Meter Run 50 Double Unders *Score = Sum Total Calories MOBILITY 1:00 Runners Lunge (each side) AFTER CLASS Power Cleans: 3 Sets x 7 Reps Unbroken 3 Sets x 5 Reps Unbroken 3 Sets x 3 Reps Unbroken -Weights are […]

WOD PART 1: DEADLIFT 15 – 12 – 9 – 6 – 3: Deadlifts *MUST be unbroken/touch-and-go *Score = Sum Total Load of all 5 sets PART 2: “VOICEMAIL” On the Minute x 10: 6 Pull-ups 6 Box Jump Overs (24″/20″) Max Dumbbell Snatches (35/25) *Score = Sum Total Reps of Dumbbell Snatches MOBILITY 1:00 […]

WOD “BARNHART’S BET” On the 0:00] For Time: 21 Power Cleans (115/85) 30/21 Calorie Echo Bike 21 Power Cleans (115/85) [On the 8:00] For Time: 15 Power Cleans (155/105) 30/21 Calorie Echo Bike 15 Power Cleans (155/105) [On the 16:00] For Time: 9 Power Cleans (185/135) 30/21 Calorie Echo Bike 9 Power Cleans (185/135) [Cap […]

WOD PART 1: “JOKER” For Time: 1-10 Toes to Bar 10-1 Deadlifts (225/155) Every Round Adds Up to 11 Reps *Score = Time it takes to complete the workout PART 2: BACK SQUATS Back Squat for load: #1: 5 reps @ 65% 1RM #2: 5 reps @ 73% 1RM #3: 5 reps @ 78% 1RM […]

WOD “MOVE ALONG” AMRAP 5: Single Dumbbell Box Step-ups AMRAP 5: Calorie Row AMRAP 4: Single Dumbbell Devil’s Press AMRAP 4: Calorie Row AMRAP 3: Single Dumbbell Reverse Lunges AMRAP 3: Calorie Row AMRAP 2: Single Dumbbell Thrusters AMRAP 2: Calorie Row AMRAP 1: Single Dumbbell Lateral Burpees AMRAP 1: Calorie Row Dumbbell: (50/35) Box: […]