Monthly Archives: September 2022

WOD “PARTI TIME” For Time [30 Minute Cap]: 300 Double Unders 2 Mile Run 100 Toes to Bar Partition However You’d Like *Score = Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep. MOBILITY 1:00 Calf Stretch (L/R) AFTER CLASS 3 Rounds […]

WOD PART 1: Deadlift Build to a Heavy Set of 15 *Score = Heaviest Load PART 2: “Popeye” For Time: 200 Meter Farmers Carry 60/40 Calorie Bike Erg 20 Dumbbell Box Step Overs 60/40 Calorie Bike Erg 20 Dumbbell Box Step Overs 60/40 Calorie Bike Erg 200 Meter Farmers Carry Dumbbells: (50’s/35’s) Box: (24″/20″) *Score […]

WOD PART 1: Strict Press Build to a Heavy Single *Score = Heaviest Load PART 2: “The Sweet Escape” For Time: 15 Unbroken Clean & Jerks 3,000/2,400 Meter Bike Erg Rest 3 Minutes 12 Unbroken Clean & Jerks 3,000/2,400 Meter Bike Erg Rest 3 Minutes 9 Unbroken Clean & Jerks 3,000/2,400 Meter Bike Erg [Every […]

WOD “Home Plate” AMRAP 6: 1,000/800 Meter Row 12 Front Squats (155/105) Max Burpees Over the Bar AMRAP 6: 1,000/800 Meter Row 12 Front Squats (155/105) Max Burpee to a Target AMRAP 6: 1,000/800 Meter Row 12 Front Squats (155/105) Max Burpee Pull-ups AMRAP 6: 1,000/800 Meter Row 12 Front Squats (155/105) Max Burpee Box […]

WOD PART 1: Back Squat Build to a Heavy Set of 5 *Score = Heaviest Load PART 2: “Abomination” AMRAP 15: 21 Sit-ups 15/12 Calorie Row 9 Dumbbell Thrusters (50’s/35’s) [22.5/15] *Score = Rounds + Reps MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS 2-3 Sets: 12-20 Strict Pull-ups Rest 1 Minute Between Sets2-3 Sets: […]

WOD PART 1: Deadlift Build to a Heavy Set of 20 *Score = Heaviest Load PART 2: “The Rest Is History” 3 Rounds For Time [20 Minute Cap]: 30 Lateral Barbell Burpees 20 Hang Power Cleans (115/85) [52/38] 100 Double Unders Rest 1 Minute Between Rounds *Score = Time it takes to complete the workout, […]

WOD “Unfortunate Events” On the Minute x 30 [15 Rounds]: Minute 1: Bike Calories Minute 2: 1 Rope Climb (15′) + Max Shuttle Runs *Score = Lowest Bike Calories + Lowest Shuttle Runs MOBILITY 1:00 Banded Lat stretch (each side) AFTER CLASS 30:00 Bike Alternating Every 1:30; 10 Ring Rows, 10 Close Grip Push-ups

WOD “KELLY” 5 Rounds For Time: 400 Meter Run 30 Box Jumps (24″/20″) 30 Wall Balls (20/14) [Kilos = 9/6] *Score = Time it takes to complete the workout MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS 6-8 Sets: 1 Power Clean + 1 Hang Squat Clean Performed @ 75-90% 1RM Squat Clean

WOD “Well Rounded” 10 Rounds For Time: 3 Clean and Jerks (155/105)[70/48] 200 Meter Run 1 Round of “Cindy” *Score = Time it takes to complete the workout MOBILITY 1:00 Pec Stretch on Wall (each side) AFTER CLASS [Power Clean + Push Jerk] 5 Sets: 1 Power Clean 3 Push Jerks