Monthly Archives: October 2022

WOD PART 1: Back Squat Build to a Heavy Set of 20 *Score = Heaviest Load PART 2: “Compounding Interest” For Time [15 Minute Cap]: 5 Rounds of: 30 Double Unders 10 Overhead Squats (75/55)[34/25] Directly Into.. 1 Round of: 30 Overhead Squats (75/55)[34/25] 100 Double Unders Score = Time it takes to complete the […]

WOD “I LOVE THIS BAR” AMRAP 7: Power Snatches (115/85)[52/38] On the Minute: 7 Toes to Bar Rest 6 Minutes AMRAP 7: Bar-Facing Burpees On the Minute: 7 Push Press (115/85) [52/38] *Score = Athletes will log Reps of Power Snatches and Reps of Bar-Facing burpees. Overall score is the Sum Total Reps MOBILITY 1:00 […]

WOD “Ladies & Gentlemen” 5 Rounds For Time [25 Minute Cap]: 3 Rounds of “Cindy” 1 Round of “DT” (155/105) *Score = Time it takes to complete the workout MOBILITY 1:00 Pigeon Pose (each side) AFTER CLASS 4-5 Supersets For Quality: 1 Minute L-Sit Hold* 20 Barbell Front Rack Hold (Heavy) 30 Seconds Back Extension […]

WOD “Ready to Mingle” 3 Rounds For Time [27 Minute Time Cap]: 800 Meter Run 50 Single Dumbbell Box Step-ups (20″) 30 Single Dumbbell Hang Snatches (50/35) [22.5/15] *Score = Time it takes to complete the workout MOBILITY 1:00 Butterfly Stretch AFTER CLASS 30:00 Row *Every 3:00, complete 10 Sit-Ups/GHDs

WOD “NO SHOES, NO SHIRT, NO PROBLEM” For Time [38 Minute Cap]: 4,000 Meter Bike 2,000 Meter Row 100 Toes to Bar 2 Minutes On, 1 Minute Off *Score = Time it takes to complete the workout If time capped, add 1 second to your time for every missed rep. MOBILITY 1:00 Straddle Stretch AFTER […]

WOD “Dream On” AMRAP 20: 1 Power Clean 1 Ring Muscle-up 100 Meter Run 2 Power Cleans 2 Ring Muscle-ups 100 Meter Run 3 Power Cleans 3 Ring Muscle-ups 100 Meter Run … Add 1 Rep Each Round Barbell: (185/135) *Score = Total Rounds + Reps, count each 100m as 1 rep MOBILITY 1:00 Pec […]

WOD PART 1: Back Squat Build to a Heavy Single *Score = Heaviest Load PART 2: “Roomba” On the Minute x 15: Minute 1: 1 Wallball + Max Burpees Minute 2: 2 Wallballs + Max Burpees Minute 3: 3 Wallballs + Max Burpees … Minute 15: 15 Wallballs + Max Burpees Medicine Ball: (20/14) *Score […]

WOD PART 1: Deadlift Build to a Heavy Set of 10 *Score = Heaviest Load PART 2: “U-Turn” For Time [25 Minute Cap]: 15-12-9-6: Deadlifts (225/155) [102.5/70] Calorie Bike Erg (x2) Directly Into… 6-9-12-15: Toes to Bar Calorie Bike Erg (x2) *Score = Time it takes to complete the workout MOBILITY 1:00 Couch Stretch (each […]

WOD “Farmer’s Market” For Time: 800 Meter Run 40 Burpees to a Target 100 Meter Farmers Carry 800 Meter Run 30 Strict Pull-ups 100 Meter Farmers Carry 800 Meter Run 20 Burpee Pull-ups 800 Meter Run 10 Dumbbell Burpees 100 Meter Farmers Carry Dumbbell = (50’s/35’s) *Score = Time it takes to complete the workout […]

WOD PART 1: Strict Press Build to a Heavy Set of 20 reps *Score = Heaviest Load PART 2: “Chipper Gone Bad” AMRAP 18: 100 Wallballs (20/14) [9/6] 80 Dumbbell Snatches (50/35) [22.5/15] 60 Box Jumps (24”/20”) 40 Double Dumbbell Push Press (50’s/35’s) [22.5’s/15’s] Max Calorie Row *Score = Total Calories MOBILITY 1:00 Pigeon Pose […]