Monthly Archives: May 2022

WOD “Ergalicious” 10 Rounds For Time: 250/200 Meter Row 500/400 Meter Bike Rest 1 Minute Between Rounds *Time Cap = 35 Minutes *Score = Time it takes to complete the workout including rest MOBILITY 1:00 Seated Quad Stretch (each side) 1:00 Couch Stretch (each side) AFTER CLASS Bench Press: 5 Sets: 1 Rep @ 75-85% […]

WOD “Five Minute Major” AMRAP 5: Buy-In: 100 Double Unders Max Rounds With Time Remaining: 12 Toes to Bar 12 Dumbbell Front Squats [Rest 5 Minutes] AMRAP 5: Buy-In: 100 Double Unders Max Rounds With Time Remaining: 9 Toes to Bar 9 Dumbbell Thrusters [Rest 5 Minutes] AMRAP 5: Buy-In: 100 Double Unders Max Rounds […]

WOD Part 1: “DT” Complex 5 Rounds on the 3:00: 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk *Score = Heaviest Load Part 2: ARMY PT TEST MAX DEADLIFT (3 REPS) STANDING POWER THROW HAND RELEASE PUSHUP SPRINT DRAG CARRY PLANK 2 MILE RUN MOBILITY 1:00 Lying Chest Opener Stretch 1:00 Pigeon Pose (each […]

WOD “MARINE CORPS CFT TEST” 880  YRD SPRINT 30LB “AMMO CAN” LIFT GROUND TO OVERHEAD 2 MIN *MANUVERING MOBILITY 1:00 Pike Stretch 1:00 Updog AFTER CLASS Build to Heavy Single Power Snatch

WOD “Pump The Brakes” For Time: [Time Cap = 35 Minutes] 10 Dumbbell Bench Press 100 Meter Farmers Carry 1,000/800 Meter Bike 9 Dumbbell Bench Press 100 Meter Farmers Carry 1,000/800 Meter Bike 8 Dumbbell Bench Press 100 Meter Farmers Carry 1,000/800 Meter Bike … 1 Dumbbell Bench Press 100 Meter Farmers Carry 1,000/800 Meter […]

WOD “Going Nowhere” AMRAP 3: 25 Bar-Facing Burpees Max Front Squats (155/105) Rest 3 Minutes AMRAP 3: 25 Bar-Facing Burpees Max Front Squats (135/95) Rest 3 Minutes AMRAP 3: 25 Bar-Facing Burpees Max Front Squats (115/85) Rest 3 Minutes AMRAP 3: 25 Bar-Facing Burpees Max Front Squats (95/65) *Score = Sum Total Reps MOBILITY 1:00 […]

WOD PART 1: EMOM15 Snatch On the Minute x 15: 1 Snatch *Score = Heaviest Load PART 2: “Snake Eyes” AMRAP 12: 3 Power Snatches (95/65) 3 Chest to Bar Pull-ups 3 Box Jumps (30″/24″) 6 Power Snatches (95/65) 6 Chest to Bar Pull-ups 6 Box Jumps (30″/24″) … Add 3 Reps Each Round *Score […]

WOD PART 1: Clean & Push Jerk Build to A Heavy Single Clean & Jerk *Score = Heaviest Load PART 2: “Grace” For Time: 30 Clean and Jerks (135/95) *Score = Time it takes to complete the workout MOBILITY 1:00 Pigeon Pose (each side) AFTER CLASS Every 4 Minutes Until 5,000 Meters: 400 Meter Run […]

WOD “Less & Less” 3 Rounds: 10 Snatches (95/65) 12 Bar-Facing Burpees Directly Into… 2 Rounds: 10 Snatches (115/85) 12 Bar-Facing Burpees Directly Into… 1 Rounds: 10 Snatches (135/95) 12 Bar-Facing Burpees *Score = Time it takes to complete the workout MOBILITY 1:00 Straddle Stretch 1:00 Pike Stretch 1:00 Child’s Pose AFTER CLASS 6-8 Sets: […]

WOD “Typhoon” 5 Rounds For Time: 40/30 Calorie Row 30 AbMat Sit-ups 20 Russian Kettlebell Swings (53/35) 100-ft. Kettlebell Goblet Walking Lunge (53/35) [35 Minute Time Cap] *Score = Time it takes to complete the workout MOBILITY 1:00 Pigeon Pose (each side) AFTER CLASS 50 Flutter Kicks 40 Hollow Body Rocks 30 Second Side Plank […]