Monthly Archives: June 2022

WOD Part 1: Back Squats 5 Sets of 4 *Score = Lowest weight used for a set PART 2: “Jumping Jackie” For Time: 1,000/800 Meter Row 50 Thrusters (45/35) 150 Double Unders 50 Thrusters (45/35) 1,000/800 Meter Row *Score = Time it takes to complete the workou MOBILITY 1:00 Calf Stretch on Post (each side) […]

WOD “Moneyball” 21-15-9: Wallballs (20/14) Box Jumps (24″/20″) 200 Meter Farmers Carry (50/35’s) 21-15-9: Wallballs (20/14) Box Jumps (24″/20″) 200 Meter Farmers Carry (50/35’s) 21-15-9: Wallballs (20/14) Box Jumps (24″/20″) *Score = Time it takes to complete the workout MOBILITY 1:00 Butterfly Stretch AFTER CLASS [Handstand Walk Conditioning] On the 1:30 x 10 Sets: 12/9 […]

WOD “Pit Stop” 5 Rounds For Reps [35 Minute Time Cap]: 1,000/800 Meter Bike Max Unbroken Toes to Bar 1,000/800 Meter Bike Max Unbroken Dumbbell Bench Press (50’s/35’s) *Score = Total Reps of Toes to Bar + Total Reps of Bench Press MOBILITY 1:00 Banded Tricep Stretch (each side) AFTER CLASS GHD Conditioning: On the […]

WOD “Helen” 3 Rounds For Time: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups *Score = Time it takes to complete the workout MOBILITY 1:00 Banded Lat Stretch (each side) AFTER CLASS [Death by Power Snatch] For Total Reps: Minute 1: 1 Power Snatch Minute 2: 2 Power Snatches Minute 3: 3 Power Snatches […]

WOD Part 1: Strict Press 5 Sets of 4 *Score = Lowest weight used for a set Part 2: “Body Shop” On the 3:00 x 10 Rounds: 500/400 Meter Row Max Bodyweight Reps Odd Rounds: Push-ups Even Rounds: Sit-ups *Score = Total Reps of Sit-ups + Push-Ups MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS […]

WOD “Meet In The Middle” “Meet In The Middle” [TRAIN/COMPETE] 50-40-30-20-10: AbMat Sit-ups Front Rack Reverse Lunges (45/35) Directly Into.. 5 Rounds: 30 Shuttle Runs (10-Meters) 100 Meter Farmers Carry (50’s/35’s) *Time Cap: 35 Minutes *Score=Time it takes to complete the workout [Barbell Kilos = 20/16, Dumbbell Kilos = 22.5/15] MOBILITY 1:00 Barbell Forearm Smash […]

WOD “Doce” 3 Rounds x AMRAP 4: 27/21 Calorie Row 21 Power Cleans 15 Burpee Box Jumps(24″/20″) Rest 4 Minutes Between Rounds Round 1: (135/95) Round 2: (115/85) Round 3: (95/65) *Score=Sum Total of Reps MOBILITY 1:30 Active Twisted Cross AFTER CLASS Clean Complex: Build To Heavy Complex: 1 Power Clean 1 Squat Clean

WOD PART 1: Overhead Squat 5 Sets of 5 *Score = Sum Total Load of All 5 Sets PART 2: “Race to Randy” Every 4 Minutes Until 75 Reps: 1,000/800 Meter Bike 15 Overhead Squats (75/55) Max Power Snatches (75/55) *Time Cap: 20 Minutes *Score=Time it takes to complete the workout MOBILITY 2:00 Frog Stretch […]

WOD “Dude, Where’s My Bar?” For Time: 2,000/1,600 Meter Row 150 Double Unders 1 Mile Run 150 Double Unders 2,000/1,600 Meter Row *Time Cap=35 Minutes *Score=Time it takes to complete the workout MOBILITY 1:00 Calf Stretch on Post (each side) AFTER CLASS GHD Conditioning: On the Minute x 20: Minute 1: Echo Bike Calories Minute […]

WOD PART 1: Deadstop Deadlift 5 Sets of 5 *Score = Sum Total Load of All 5 Sets PART 2:”Giddy Up” AMRAP 15: 1 Deadlift (225/155) 1 Burpee Pull-up 1 Dumbbell Thruster (50’s/35’s) 2 Deadlifts (225/155) 2 Burpee Pull-ups 2 Dumbbell Thrusters (50’s/35’s) … [Add 1 Rep Every Round] *Score = Rounds + Reps [Barbell […]