Monthly Archives: February 2022

WOD PART 1: THRUSTER 7-5-3: Thrusters *Score = Heaviest Load PART 2: “FRAN” 21-15-9: Thrusters (95/65) Pull-ups [Kilos = 43/29] *Score = Time it takes to complete the workout MOBILITY 1:00 Seated Quad Stretch 1:00 Child’s Pose AFTER CLASS 3 Rounds for Quality 12 Strict Ring Dips 9 Weighted Sit Ups 6 Strict Pull ups […]

WOD “S(CORE)BOARD” For Time 50-40-30-20-10: Front Rack Reverse Lunges (45/35) AbMat Sit-ups Calorie Row *Score = Time it takes to complete the workout [35 Minute Time Cap] MOBILITY 1:00 Straddle Stretch 1:00 Pike Stretch AFTER CLASS 8 Rounds of 0:20 work : 0:10 rest Rounds 1-2: Flutter Kicks Rounds 3-4: Strict Knee to Chest Rounds […]

WOD PART 1: OVERHEAD SQUATS On the 2:00 x 5 Rounds: 3 Overhead Squats *Score = Heaviest Load PART 2: “ENCORE” For Time: 21-15-9: Overhead Squats (135/95) Chest to Bar Pull-ups Directly Into… 45 Bar-Facing Burpees *Score = Time it takes to complete the workout MOBILITY 1:00 Lay and Pray 1:00 Kneeling Forearm Stretches AFTER […]

WOD “DUBLIN” 5 Rounds For Time: 9 Double Dumbbell Push Jerks 12 Double Dumbbell Hang Power Cleans 15 Double Dumbbell Deadlifts 45 Double Unders Rest 1 Minute Between Rounds Dumbbells: (50/35)’s *Score = Time it takes to complete the workout (including rest) MOBILITY 1:00 Forearm Stretch 1:00 Child’s Pose w/ Reach AFTER CLASS Deadlift 1 […]

WOD “APOLOGIES” For Time: 45 Wall Balls (20/14) 30 Toes to Bar 15 Burpee Box Jumps (30/24) 30 Wall Balls (20/14) 20 Toes to Bar 10 Burpee Box Jumps (30/24) 15 Wall Balls (20/14) 10 Toes to Bar 5 Burpee Box Jumps (30/24) *Score = Time it takes to complete the workout MOBILITY 1:00 Elevated […]

WOD “WITH YOU” AMRAP 25: 400 Meter Run 2 Rounds of “Strict Cindy” 1k Bike Erg *Score = Rounds + Reps MOBILITY 1:00 Seated Quad Stretch 1:00 Banded Lat Stretch AFTER CLASS 3 Rounds for Quality: 100 Meter Farmers Carry Accumulate 1:00 in an L-Sit 8 Heavy Bent Over Single Dumbbell Rows (each side) 10 […]

WOD “FORTITUDE” On the Minute x 30: 1 Minute Row 1 Minute Burpees *Score = Lowest Round of Calories Rowed + Lowest Round of Burpees MOBILITY 1:00 Pigeon Pose (each side) 1:00 Child’s Pose AFTER CLASS All Percentages Off 1RM Snatch: 3 Reps @ 40% 3 Reps @ 50% 3 Reps @ 60% 3 Reps […]

WOD “HOLLEYMAN” 30 Rounds For Time: 5 Wall Balls (20/14) 3 Handstand Push-ups 1 Power Clean (225/155) Time Cap: 30 Minutes *Score = Time it takes to complete the workout MOBILITY 1:00 Straddle Stretch AFTER CLASS Deadlift: 6 Sets of 3 @ 75% 1RM 1 Set of 3+ @ 75% 1RM [Leave 2-3 Reps In […]