Monthly Archives: March 2022

WOD “SLALOM” For Time: 500/400 Meter Row 21 Lateral Burpees Over Rower 500/400 Meter Row 18 Lateral Burpees Over Rower 500/400 Meter Row 15 Lateral Burpees Over Rower 500/400 Meter Row 12 Lateral Burpees Over Rower 500/400 Meter Row 9 Lateral Burpees Over Rower 500/400 Meter Row 6 Lateral Burpees Over Rower 500/400 Meter Row […]

WOD “GUTSY” 5 Rounds For Time: 25 Toes to Bar 50 Double Unders 15-12-9-6-3 Squat Snatches (115/85) *Score = Time it takes to complete the workout MOBILITY 1:00 Puppy Pose with Upper Body Reach (each side) Start with arms reached out straight then reach one arm under the other AFTER CLASS Snatch Ladder For Time: […]

WOD PART 1: PUSH JERK Build to Heavy Set of 5 Push Jerks PART 2: “FEEL THE RHYTHM” For Time: 27-21-15-9: Calorie Row Push Jerks (135/95) *Score = Time it takes to complete the workout MOBILITY 1:00 Foam Roll Upper Back/Lats AFTER CLASS For Time: 400 Meter Sandbag/Med Ball Run 12 Wall Walks 400 Meter […]

WOD “NAPALM” 2 Rounds: 10 Bar Muscle-Ups 20 Bar-Facing Burpees 30 Deadlifts (225/155) 40 Wall Balls (30/20) *Score = Time it takes to complete the workout MOBILITY 1:00 Seated Quad Stretch (each side) AFTER CLASS AMRAP 5: 3 Unbroken Chest to Ring Pull-ups 3 Unbroken Strict Ring Dips

WOD “CLUB SANDWICH” On the Minute x 9: 6 Dumbbell Front Squats (50’s/35’s) Max Devil’s Press (50’s/35’s) [Rest 3 Minutes] AMRAP 6: Max Bike Calories [Rest 3 Minutes] On the Minute x 9: 6 Box Jumps (30″/24″) Max Rope Climbs *Score = Sum Total Reps (Devil’s Press Reps + Bike Calories + Rope Climb Reps) […]

WOD “JACKPOT” 3 Rounds For Time [35 Minute Time Cap]: 42 Calorie Bike Erg 21 Hand Release Push-ups 30 Calorie Bike Erg 15 Strict Ring Dips 18 Calorie Bike Erg 9 Strict Handstand Push-ups *Score = Time it takes to complete the workout MOBILITY 1:00 Lying Chest Opener Stretch AFTER CLASS 6-8 Sets: 1 Power […]

WOD “OH-K” 5 Rounds For Time [40 Minute Cap]: 30 Russian Kettlebell Swings (53/35) 20 Kettlebell Goblet Squats (53/35) 1,000 Meter Run *Score = Time it takes to complete the workout MOBILITY 1:00 Pigeon Pose (each side) 1:00 Foam Roll Quads AFTER CLASS 3 Rounds for Reps AMRAP 4: 200 Meter Single Kettlebell Farmer’s Carry […]

WOD “SOLITARY CONFINEMENT” For Time: 100 Lateral Burpees Over Rower Every 2 Minutes [Starting @ 0:00]: 250/200 Meter Row *Score = Time it takes to complete the workout CORE CASH OUT 4 Rounds for Quality 0:30 High Plank with Feet on the Rower Seat 0:30 Rower Pike Ups or Knee Tucks 0:30 Rest MOBILITY 1:00 […]

WOD “AN ARM & A LEG” AMRAP 20: 10 Handstand Push-ups 30 Double Unders 50-ft. Dumbbell Front Rack Lunge Dumbbells: (50’s/35’s) *Score = Rounds + Reps 5ft Dumbbell Front Rack Lunge = 1 Rep MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS Push Press: Build to Heavy Set of 5 1×5 @ 90% Heavy 5 […]

WOD PART 1: DEADLIFT Build to Heavy Set of 5: Deadlift PART 2: “DON’T STOP ‘TIL YOU GET ENOUGH” AMRAP 5: Toes to Bar On the Minute [Starting at 0:00]: 9 Deadlifts (185/135) [Rest 5 Minutes] AMRAP 5: Chest to Bar Pull-ups On the Minute [Starting at 0:00]: 9 Front Squats (95/65) *Score = Sum […]