Category Archives: All

WOD “METEORITE” AMRAP 20: 4 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) With Time Remaining: Max Meter Row *Score = Total Meters. MOBILITY 1:00 Pigeon Pose (each side) AFTER CLASS 4 Rounds For Quality: 12 Rear Foot Elevated Split Squats (each side) 8 Single Dumbbell Half Kneeling Single Arm Press 3 Rounds For Quality: […]

WOD “DIANE” On A 20:00 Clock athletes will complete “DIANE” 21-15-9: Deadlifts (225/155) Handstand Push-ups *Score = Time it takes to complete the workout. DEADLIFT In Remaining Time. . . Build to A Heavy 3 Deadlift *Score = Heaviest Load MOBILITY 1:00 Child’s Pose AFTER CLASS 3-3-3-2-2-1-1-1: Build to A Heavy Snatch

WOD “SNEAKY SEVENS” 7 Rounds For Time: 7 Box Jump Overs (30″/24″) 7 Power Cleans (135/95) 7 Toes to Bar 7 Front Squats (135/95) 7 Bar-Facing Burpees 7 Push Jerks (135/95) 7 Chest to Bar Pull-ups *Score = Time it takes to complete the workout. MOBILITY 1:00 Straddle Stretch AFTER CLASS 5 Rounds For Quality: […]

WOD “PUSHING ME AWAY” 5 Rounds For Time: 1,000 Meter Bike Erg 50 Double Unders 15-12-9-6-3 Strict Ring Dips *Score = Time it takes to complete the workout. MOBILITY 1:00 Calf Stretch Against The Wall AFTER CLASS 5-3-1-Max Reps: Strict Press 4 Rounds For Time: 500 Meter Ski Erg or 625 Meter Row 300-ft. D-Ball […]

WOD PART 1: HANG POWER SNATCH Every 2 Minutes x 5 Sets: 3 Hang Power Snatches *Score = Heaviest Load PART 2: “UPS & DOWNS” 10 Rounds For Time: 200 Meter Row 10-1 Double Dumbbell Box Step Overs (50’s/35’s) (24″/20″) *Score = Time it takes to complete the workout. MOBILITY 1:00 Forearm Stretch AFTER CLASS […]

WOD “DEAD INSIDE” For Time: 55 Deadlifts (225/155) 55 Toes to Bar 55 Box Jump Overs (24″/20″) 55 Kipping Handstand Push-ups *Score = Time it takes to complete the workout. Time Cap: 20 Minutes MOBILITY 1:00 Child’s Pose AFTER CLASS 6-6-5-5-4-4: Snatch Grip Deadlift 4 Sets for Quality: 10 Rear Foot Elevated Split Squats (each […]

WOD “HANDS TEAM” Team of 2: AMRAP 20: 200 Meter Run 40 Double Unders 2 Rope Climbs Alternate Stations With Partner *Score = Total Rounds + Reps Workout Flow: P1 200 Meter Run P2 40 Double Unders P1 2 Rope Climbs [1 Round] P2 200 Meter Run P1 40 Double Unders P2 2 Rope Climbs […]

WOD “CHANGE OF PLANS” AMRAP 5: 50ft. Double Dumbbell Front Rack Walking Lunges 12 Bar Muscle Ups 9 Double Dumbbell Hang Power Cleans Rest 5 Minutes AMARAP 5: 50ft. Double Dumbbell Front Rack Walking Lunges 12 Chest to Bar Pull Ups 9 Double Dumbbell Front Squats Rest 5 Minutes AMARAP 5 : 50ft. Double Dumbbell […]

WOD PART 1: Power Snatch Build to A Heavy 1 Power Snatch *Score = Heaviest Load PART 2: “SCARFACE” For Time 2 Rounds: 8 Power Snatches (155/105) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (135/95) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (115/85) 8 Bar-Facing Burpees *Score = Time it takes to complete […]

WOD 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