Category Archives: All

WOD “MANION” Team of 2 7 Rounds For Time: 400 Meter Run (teams run together) 29 Back Squats (partition however) (135/95) [Kilos = 61/43] *Score = Time it takes to complete the workout. [35 Minute Time Cap] MOBILITY 1:00 Seated Quad Stretch (L/R) AFTER CLASS 4 Sets for Quality 10 Barbell Hip Thrusts 12 Single […]

WOD Part 1: “FLUFFY” [AMRAP 8]: Bike Calories Rest 2 Minutes *Score = Total Bike Calories Part 2: “FLUFFY” [AMRAP 8]: 1 Rope Climb (15′) 10 Double Unders 1 Rope Climb (15′) 20 Double Unders 1 Rope Climb (15′) 30 Double Unders … Add 10 Double Unders Every Round Rest 2 Minutes *Score = Total […]

WOD PART 1: Front Squats 3 Rounds On the 2:00: 5 Front Squats *Score = Sum Total Load PART 2: “ALL BALL” 42-30-18: Wall Balls (20/14) Hand Release Push-Ups Calorie Row Women’s Calories: 30-24-12 [Kilos = 9/6] *Score = Time it takes to complete the workout MOBILITY 1:00 Chest Opener Stretch AFTER CLASS 10-9-8-7-6-5-4-3-2-1: Strict […]

WOD “A LITTLE SUMTHIN” On the 2:00 x 10 Rounds: 15 Box Jumps (24″/20″) 10 Toes to Bar 1 Snatch Athletes can Build in Weight or Stay at A Heavy Across All Rounds *Score = Sum Total Load (Snatch) MOBILITY 1:00 Pigeon Pose (L/R) AFTER CLASS For Quality: 30-20-10 (Empty Barbel)l Good Morning Alternating Front […]

WOD “GREAT BALLS OF FIRE” PART 1: EMOM8: Unbroken Strict Ring Dips *Score = Total Reps PART 2: AMRAP 15: Calorie Bike On the Minute [Starting at 0:00]: 10 Wall Balls (20/14) *Score = Total Bike Calories. MOBILITY 1:00 Seated Quad Stretch (L/R) AFTER CLASS 3 Rounds 10 GHD Sit-Ups 1:00 Side Plank (each side) […]

WOD “ARMAGEDDON” PART 1: 10-8-6-4-2: Strict Press *Score = Set of 2 Load PART 2: AMRAP 10: 15 Strict Press (95/65) 15/12 Calorie Row *Score = Rounds + Reps completed MOBILITY 1:00 Pec Opener Stretch (L/R) Foam Roll Lats and Upper Back AFTER CLASS 4 Rounds 15 Light Skull Crushers 10 Pausing Light Bent Over […]

WOD “MAY I HAVE ANOTHER” On the 3:00 x 7 Rounds: 200 Meter Sandbag Run (50/35) 12 Toes to Bar 9 Deadlifts (185/135) *Score = Athletes will enter split times for all 7 Rounds. Score will be athletes’ Slowest Time. MOBILITY 1:00 Pigeon Pose (L/R) AFTER CLASS 3 Rounds 12 Kettlebell Romanian Deadlifts 10 High […]

WOD “JUST THE TWO OF US” PART 1: 4-4-3-3-2-2: Bench Press [18 Minutes] *Score = Sum Total Load PART 2: AMRAP 10: 9 Thrusters (75/55) 35 Double Unders *Score = Rounds + Reps MOBILITY 1:00 Seated Quad Stretch (L/R) AFTER CLASS 5-4-3-2-1-2-3-4-5: Front Squat After each set. . . 10 Slow Candlesticks 20 Flutter Kicks

WOD “HALF HOUR POWER SHOWER AMRAP 30: Max Meter Row Every 5 Minutes [Starting at 0:00] 5 Ring Muscle-ups 10 Hang Power Snatches (95/65) 15 Box Jump Overs (24″/20″) *Score = Total Meters MOBILITY 1:00 Child’s Pose AFTER CLASS 5 Sets for Quality: 10 Barbell Hip Thrusts 15 Glute Bridges 20 Banded Good Mornings Rest […]

WOD PART 1: “YES MA’AM” 3 Rounds For Time: 21/15 Calorie Row 15 Deadlifts (225/155) 12 Strict Handstand Push-ups 9 Box Jumps (30″/24″) *Score = Time it takes to complete the workout PART 2: BUILD TO A HEAVY 3 DEADLIFT MOBILITY 1:00 Straddle Stretch 1:00 Seated Piriformis Stretch (each side)