Monthly Archives: November 2022

WOD PART 1: Deadlift Build to a Heavy Set of 20 *Score = Heaviest Load PART 2: “Hello Darkness” For Time [18 Minute Cap]: 36 Burpee Pull-ups 63 Dumbbell Hang Snatches (50/35)[22.5/15] 3,000/2,400 Meter Bike Erg *Score = Time it takes to complete the workout. MOBILITY 1:00 Pec Stretch on wall (each side) AFTER CLASS […]

WOD “Road to Nowhere” AMRAP 25: 1 Shuttle Run 5 Push-ups, 10 Air Squats, 15 Sit-ups 2 Shuttle Runs 5 Push-ups, 10 Air Squats, 15 Sit-ups 3 Shuttle Runs 5 Push-ups, 10 Air Squats, 15 Sit-ups … Add 1 Shuttle Run Each Round * 1 Shuttle Run = 20 Meters (10 Meters Down & Back) […]

WOD PART 1: Strict Press Build to a Heavy Set of 3 *Score = Heaviest Load PART 2: “2K ROW” For Time: 2,000 Meter Row *Score = Time it takes to complete the workout MOBILITY 1:00 Seated Quad Stretch (each side) AFTER CLASS Strict Press: 5-5-10-10-10 3 Rounds: 15 Weighted Sit Ups 8 Wall Walks […]

WOD PART 1: Front Squat Build to a Heavy Set of 8 Front Squats *Score = Heaviest Load PART 2: “Kaleidoscope” For Time [12 Minute Cap]: 40 Front Squats (75/55)[34/25] 30 Front Squats (95/65)[43/29] 20 Front Squats (115/85)[52/38] 10 Front Squats (135/95) [61/43] On the Minute [Starting at 0:00]: 5 Lateral Barbell Burpees *Score = […]

VETERAN’S DAY WOD!

WOD PART 1: Deadlift Build to a Heavy Single *Score = Heaviest Load PART 2: “Meathead Mile” For Time [25 Minute Cap]: 1 Mile Double Dumbbell Farmers Carry (50’s/35’s) [22.5/15] Every Break: 5 Push Jerks *Score = Time it takes to complete the workout MOBILITY 1:00 Pec Stretch on Wall (each side) AFTER CLASS 20:00 […]

WOD “Three Dimensional” For Time [30 Minute Cap]: 50 Sit-ups 400 Meter Run 30 Burpees Over the Bar 20 Front Squats (115/85)[52/38] Rest 2 Minutes 50 Toes to Bar 400 Meter Run 30 Burpees Over the Bar 20 Front Squats (115/85)[52/38] Rest 2 Minutes 50 Sit-ups 400 Meter Run 30 Burpees Over the Bar 20 […]

WOD PART 1: Strict Press Build to a Heavy Set of 5 *Score = Heaviest Load PART 2: “Razor’s Edge” 5 Rounds For Time [18 Minute Cap]: 9 Clean & Jerks (95/65)[43/29] 30 Double Unders 9 Pull-ups 30 Double Unders *Score = Time it takes to complete the workout MOBILITY 1:00 Active Twisted Cross AFTER […]

WOD “Electric Triangle” 10 Rounds For Reps: Minute 1: Calorie Row Minute 2: Calorie Bike Minute 3: Shuttle Runs Minute 4: Rest *Score = Total Reps MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS Deadlift: 3-4 Sets: 1-2 Reps AT HOME: 10 Rounds: 1:00 Burpees 1:00 Lunges 1:00 Shuttle Runs 1:00 Rest

WOD PART 1: Back Squat Build to a Heavy Set of 10 *Score = Heaviest Load Part 2: “NEGATIVE NANCY” For Time: 21 Overhead Squats (95/65) 800 Meter Run 18 Overhead Squats (95/65) 600 Meter Run 15 Overhead Squats (95/65) 400 Meter Run 12 Overhead Squats (95/65) 200 Meter Run 9 Overhead Squats (95/65) *Score […]