Monthly Archives: September 2022

WOD PART 1: Strict Press Build to a Heavy Set of 3 *Score = Heaviest Load PART 2: “Lynne’s Twin” AMRAP 20: 500 Meter Bike Erg Max Unbroken Push Jerks (135/95)[61/43] 500 Meter Bike Erg Max Unbroken Strict Pull-ups *Score = Total Reps MOBILITY 1:00 Pec Stretch on Wall AFTER CLASS 2-3 Sets: 12-20 Strict […]

WOD PART 1: Back Squat Build to a Heavy Set of 8 *Score = Heaviest Load PART 2: “Supper Time” AMRAP 20: 5/4 Calorie Bike 100 Meter Farmers Carry 10/8 Calorie Bike 100 Meter Farmers Carry 15/12 Calorie Bike 100 Meter Farmers Carry … Add 5/4 Calories Per Round Dumbbells: (50’s/35’s) *Score = Total Rounds […]

WOD “Pyramid Scheme” For Time [30 Minute Cap]: 20 Double Unders, 2 Hang Snatches 40 Double Unders, 4 Hang Snatches 60 Double Unders, 6 Hang Snatches 80 Double Unders, 8 Hang Snatches 100 Double Unders, 10 Hang Snatches Directly Into… 30 Sit-ups, 1,000 Meter Run 30 Sit-ups, 800 Meter Run 30 Sit-ups, 600 Meter Run […]

WOD PART 1: Deadlift Build to a Heavy Single *Score = Heaviest Load PART 2: “Ball Don’t Lie” For Time [20 Minute Cap]: 150 Wall Balls (20/14) Every 2 Minutes: 18/14 Calorie Row *Score = Time it takes to complete the workout MOBILITY 1:00 Pigeon Pose (each side) AFTER CLASS Strict Weighted Pull-Ups: 3-4 Sets: […]

WOD “4-Wheel Drive” 5 Rounds x AMRAP 4: 30/21 Calorie Bike Erg 15 Burpee Box Jumps (24″/20″) Max Shuttle Runs (10 Meters) Rest 4 Minutes *Score = Total Shuttle Runs MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS Strict Weighted Dips: 3-4 Sets: 6-12 Strict Weighted Ring Dips Rest 2 Minutes Between Sets

WOD PART 1: Strict Press Build to a Heavy Set of 5 *Score = Heaviest Load PART 2: “Smoke & Mirrors” AMRAP 20: 200 Meter Run Max Unbroken Push-ups 200 Meter Run Max Unbroken Toes to Bar *Score = Total Reps MOBILITY 1:00 Pec Stretch on Wall (each side) AFTER CLASS 3-4 Sets: 6-12 Strict […]

WOD “Easy As 1-2-3” [TEAMS OF 2] 3 Rounds [36 Minutes Total]: AMRAP 1: 5 Dumbbell Snatches + Max Calorie Bike Erg AMRAP 2: 10 Dumbbell Snatches + Max Calorie Bike Erg AMRAP 3: 15 Dumbbell Snatches + Max Calorie Bike Erg Dumbbell: (70/50)[32/22.5] *Score = Total Calories on the Bike MOBILITY 1:00 Straddle Stretch […]

WOD PART 1: Deadlift Build to a Heavy Set of 3 *Score = Heaviest Load PART 2: “Grateful Dead” 3 Rounds For Time [21 Minute Cap]: 50/40 Calorie Bike Erg 30 AbMat Sit-ups 20 Deadlifts (155/105) 100 Meter Farmers Carry (50’s/35’s) *Score = Time it takes to complete the workout MOBILITY 1:00 Barbell Forearm Smash […]

WOD “SOS” On the 4:00 x 5 Rounds: 60 Double Unders 30/21 Calorie Row 10 Thrusters (95/65) *Score = Total Time MOBILITY 1:00 Up Dog AFTER CLASS 3-4 Sets: 3-5 Rope Climbs Rest 2 Minutes Between Sets

WOD “BOAT SHOES” For Time: 1,500/1,200 Meter Row 1,200 Meter Run Rest 3 Minutes 1,000/800 Meter Row 800 Meter Run Rest 3 Minutes 500/400 Meter Row 400 Meter Run Score = Time it takes to complete the workout MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS 3-5 Sets: 1-3 Seated Legless Rope Climbs Rest 3 […]