Monthly Archives: May 2022

WOD PART 1: Front Squat 5 Sets of 5 Front Squats *Score = Total load PART 2: “Spindrift” AMRAP 18: 500 Meter Row 30 Push Press (95/65) 100 Double Unders 500 Meter Row 30 Front Squats (95/65) 100 Double Unders 500 Meter Row 30 Thrusters (95/65) 100 Double Unders *Score = Rounds + Reps MOBILITY […]

WOD “Aftershock” 5 Rounds For Time: 1,000/800 Meter Bike 12 Deadlifts (185/135) 30 AbMat Sit-ups 100 Meter Farmers Carry (50’s/35’s) *Score = Time is takes to complete the workout MOBILITY 1:00 Barbell Forearm Smash (each side) AFTER CLASS Bike Finisher: 5 Sets For Calories: 1 Minute Sprint 4 Minutes Rest Between Sets

MURPH 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run with a weighted vest 20lb / 14 lb

WOD “When Eva Met Lynne” 5 Rounds For Reps: 800 Meter Run 30 Kettlebell Swings (53/35) Max Unbroken Bench Press (135/95) [Time Cap: 38 Minutes] *Score = Sum Total Reps of Bench Press for All 5 Rounds MOBILITY 1:00 Standing Pec Stretch on Wall (each side) AFTER CLASS 4 Sets For Quality: 8 Strict Toes […]

WOD Part 1: Deadlift For Total Load: 5 Sets of 5 *Score = Sum Total Load of All 5 Sets Part 2: “Autobot” AMRAP 18: 9 Deadlifts (225/155) 60 Double Unders 30 Wall Balls (20/14) *Score = Rounds + Reps MOBILITY 1:00 Pike Stretch 1:00 Seated Straddle Stretch AFTER CLASS Squat Snatch: Build to Heavy […]

WOD “Ice Box” AMRAP 25: 7 Box Jump Overs (24″/20″) 7 Pull-ups 7 Power Snatches 75/55 Every 5 Minutes [Starting at 0:00]: Run 400 Meters *Score = Rounds + Reps MOBILITY 1:30 Butterfly Stretch AFTER CLASS Strict Pull-ups: Max Unbroken Set

WOD Part 1: Strict Press For Total Load: 5 Sets of 5 Strict Press *Score = Sum Total Load of All 5 Sets Part 2: “Less Is More” 10 Rounds For Time [20 Minute Cap]: 500/400 Meter Bike 30′ Dumbbell Walking Lunge 10-1 Dumbbell Shoulder to Overhead Dumbbells: (50’s/35’s) *Score = Time it takes to […]

WOD “MILITARY MONDAY” Part 1: Back Squat For Total Load: 5 Sets of 5 Back Squats *Score = Sum Total Load of All 5 Sets AIR FORCE PT TEST OPTION 1 1 MIN PUSH-UPS 1 MIN SIT-UPS 1.5 MILE RUN OPTION 2 1 MIN HAND RELEASE PUSH-UPS PLANK 20 METER SHUTTLE RUN MOBILITY 1:00 Pigeon […]

WOD Part 1: Snatch Complex 5 Sets on the 3:00: 3-Position Power Snatch 3 Overhead Squats *Score = Heaviest Load Part 2: “Overwhelmed” For Time: 1 Burpee Box Jump Over (24″/20″) 10 Overhead Squats (115/85) 2 Burpee Box Jump Overs (24″/20″) 9 Overhead Squats (115/85) 3 Burpee Box Jump Overs (24″/20″) 8 Overhead Squats (115/85) […]

WOD “Freeze Tag” [Team of 2] AMRAP 40: Partner 1: 400 Meter Run Partner 2: Max Rounds of. . . 20 Double Kettlebell Russian Swings 100 Meter Double Kettlebell Front Rack Carry Kettlebells: (53’s/35’s) *Score = Teams Total Rounds + Reps of Double Kettlebell Russian Swings and Meter Double Kettlebell Front Rack Carry *Partners switch […]