Monthly Archives: November 2022

WOD Part 1 – Snatch: Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets * Complete a set on the minute (10:00) * Malasadas (Open 12.1) 7:00 Amrap Max Burpee to bar (6in target) Mobility 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 […]

WOD “Acai Bowls” For Time: 1-2-3-4-5-6-7-8-9-10 Thrusters (115/80) 2-4-6-8-10-12-14-16-18-20 50ft Shuttle Run (25ft = 1 Rep) Accessory Every min (10 mins) 3-5 Strict Pull-Ups (Optional: 1 sec Pause at the top + 2-3 second negative) Advanced: Strict Pull-Ups + Negative Intermediate: Banded Strict Pull-Up + Negative Novice: Jumping Pull Up + Slow negative Beginner: Ring […]

WOD “Bloody Mary” AMRAP 20: 5 Handstand Push-ups 10 Single Leg Squats 15 Pull-ups Every 4 Minutes [Starting at 0:00]: 15 Hang Power Snatches (75/55) MOBILITY 1:00 Couch Stretch (each side) AT HOME: AMRAP 20: 5 Handstand Push-ups 10 Single Leg Squats 15 DB Bent Over Rows Every 4 Minutes [Starting at 0:00]: 20 DBHang […]

WOD PART 1: Overhead Squat Build to a Heavy Overhead Squat *Score = Heaviest Load PART 2: “Something Or Other” For Time [10 Minute Cap]: 20 Power Cleans 20 Bench Press 20 Overhead Squats Barbell: (155/105) *Score = Time it takes to complete the workout MOBILITY 1:00 Pigeon Pose (each side) AT HOME: For Time […]

WOD PART 1: Push Press Build to a Heavy Set of 3 *Score = Heaviest Load PART 2: “Open Workout 12.4” AMRAP 12: 150 Wall balls (20/14)[9/6] 90 Double-unders 30 Muscle-ups *Score = Rounds + Reps MOBILITY 1:00 Pigeon Pose (each side) AT HOME: AMRAP 12: 150 Squat Jumps 90 Double-unders 30 Double DB Devils […]

GYM CLOSED HAPPY THANKSGIVING!

THANKSGIVING DAY WOD 3 CLASSES ONY 5AM 1:30PM 5PM

WOD PART 1: Front Squat Build to a Heavy Set of 5 *Score = Heaviest Load PART 2: “Seventh Wonder” 7 Rounds For Time [15 Minute Cap]: 7 Double Dumbbell Front Squats 7 Chest to Bar Pull-ups 7 Double Dumbbell Push Press 7 Toes to Bar Dumbbells: (50’s/35’s) *Score = Time it takes to complete […]

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 AT […]

WOD “ON REPEAT” On the 2:30 x 10 Rounds: 10 Hang Power Cleans (135/95) 30 Double Unders 500 Meter Bike *Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits. MOBILITY 1:00 Child’s Pose AFTER CLASS Romanian Deadlifts 5 Sets for Quality: 8 Bent […]