Monthly Archives: August 2022

WOD “Daily Harvest” 5 Rounds For Time [35 Minute Cap]: 40/30 Calorie Row 3 Rope Climbs (15′) 20 Double Dumbbell Deadlifts 100 Meter Farmers Carry Dumbbells: (50’s/35’s) *Score = Time it takes to complete the workout MOBILITY 1:00 Barbell Forearm Smash AFTER CLASS 5000m Row, Every 500m complete 10 Toes to Bar

WOD PART 1: Back Squat Build to a Heavy Single *Score = Heaviest load PART 2: “My Leg!” 15 Minutes For Total Reps: 5 Minute Bike Calories 4 Minute Air Squats 3 Minute Double Unders 2 Minute Toes to Bar 1 Minute Burpee to Target *Score = Total Reps MOBILITY 1:00 Couch Stretch (each side) […]

WOD PART 1: Strict Pull-Ups Max Strict Pull-Ups *Score = Largest unbroken set of strict pull-ups PART 2: “Boat Race” 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds. *Score us total time, including rest. MOBILITY 1:00 Banded Hamstring Stretch (each side) AFTER CLASS 300 ft. Handstand walk, or […]

WOD PART 1: Push Press Build to a Heavy Set of 2 Push Press *Score = Heaviest load used for a set of 2 PART 2: “Snap, Crackle, Pop” On the 2:00 x 10 Rounds: 500/400 Meter Bike 30 Double Unders 10 Push Press (95/65) *Score = Slowest round MOBILITY 1:00 Active Twisted Cross AFTER […]

WOD PART 1: Deadlift Build to a Heavy Single *Score = Heaviest Load “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute [Starting at 1:00]: 5 Deadlifts (225/155) *Score = Total Wallballs MOBILITY 1:00 Frog Stretch AFTER CLASS Max Unbroken set: Strict Handstand Push-Ups

WOD “Bend Don’t Break” 5 Rounds For Time: 30 Reverse Lunges 20 Toes to Bar 15 Box Jumps (30″/24″) 10 Deadlifts (225/155) *Score = Time it takes to complete the workout MOBILITY 1:00 Couch Stretch (each leg) AFTER CLASS 100 Banded Tricep Extensions *Every Break: complete 10 close grip push-ups

WOD “Niclovis” On the 3:00 x 10 Rounds: 400 Meter Run Max Burpee Pull-ups *Score = Total Burpee Pull-Ups MOBILITY 1:00 Butterfly Stretch AFTER CLASS 3-4 Sets of 8-12 Reps: A. Chest Supported Barbell Row On Bench B. Overhead Walking Lunge (8-12 Reps Total) C. GHD Back Extensions

WOD PART 1: Overhead Squats Build to a Heavy Set of 2 Overhead Squats *Score = Heaviest load used for a set of 2 PART 2: “Karandy” For Time [18 Minute Cap]: 75 Power Snatches (75/55) 150 Wallballs (20/14) *Partition However You’d Like *Score = Time it takes to complete the workout MOBILITY 1:00 Child’s […]

WOD “Over The Top” 5 Rounds For Time: 30/21 Calorie Row 5 Double Dumbbell Box Step Ups (24″/20″) 30 AbMat Sit-ups 5 Double Dumbbell Box Step Ups (24″/20″) (Dumbbells = 50’s/35’s) *Score = Time it takes to complete the workout MOBILITY 1:00 Up-Dog AFTER CLASS 3-4 Sets of 8-12 Reps: A. Ring Plank Hold (60-90 […]

WOD PART 1: No Touch Deadlift 5 Sets of 2 No Touch Deadlifts *Score = Lowest weight used for a working set PART 2: “AMRAPPER’s Delight” AMRAP 15: 8 Toes to Bar 8 Deadlifts (165/115) 8 Lateral Barbell Burpees *Score = Rounds + Reps MOBILITY 1:00 Straddle Stretch AFTER CLASS [Pull Conditioning] AMRAP 1:30 x […]