Category Archives: UPDATES

WOD PART 1: Deadlift Build to a Heavy Single *Score = Heaviest Load “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute [Starting at 1:00]: 5 Deadlifts (225/155) *Score = Total Wallballs MOBILITY 1:00 Frog Stretch AFTER CLASS Max Unbroken set: Strict Handstand Push-Ups

WOD PART 1: Push Press Build to a Heavy Set of 2 Push Press *Score = Heaviest load used for a set of 2 PART 2: “Snap, Crackle, Pop” On the 2:00 x 10 Rounds: 500/400 Meter Bike 30 Double Unders 10 Push Press (95/65) *Score = Slowest round MOBILITY 1:00 Active Twisted Cross AFTER […]

WOD “Bend Don’t Break” 5 Rounds For Time: 30 Reverse Lunges 20 Toes to Bar 15 Box Jumps (30″/24″) 10 Deadlifts (225/155) *Score = Time it takes to complete the workout MOBILITY 1:00 Couch Stretch (each leg) AFTER CLASS 100 Banded Tricep Extensions *Every Break: complete 10 close grip push-ups

WOD “Niclovis” On the 3:00 x 10 Rounds: 400 Meter Run Max Burpee Pull-ups *Score = Total Burpee Pull-Ups MOBILITY 1:00 Butterfly Stretch AFTER CLASS 3-4 Sets of 8-12 Reps: A. Chest Supported Barbell Row On Bench B. Overhead Walking Lunge (8-12 Reps Total) C. GHD Back Extensions

WOD PART 1: Overhead Squats Build to a Heavy Set of 2 Overhead Squats *Score = Heaviest load used for a set of 2 PART 2: “Karandy” For Time [18 Minute Cap]: 75 Power Snatches (75/55) 150 Wallballs (20/14) *Partition However You’d Like *Score = Time it takes to complete the workout MOBILITY 1:00 Child’s […]

WOD “Over The Top” 5 Rounds For Time: 30/21 Calorie Row 5 Double Dumbbell Box Step Ups (24″/20″) 30 AbMat Sit-ups 5 Double Dumbbell Box Step Ups (24″/20″) (Dumbbells = 50’s/35’s) *Score = Time it takes to complete the workout MOBILITY 1:00 Up-Dog AFTER CLASS 3-4 Sets of 8-12 Reps: A. Ring Plank Hold (60-90 […]

WOD PART 1: No Touch Deadlift 5 Sets of 2 No Touch Deadlifts *Score = Lowest weight used for a working set PART 2: “AMRAPPER’s Delight” AMRAP 15: 8 Toes to Bar 8 Deadlifts (165/115) 8 Lateral Barbell Burpees *Score = Rounds + Reps MOBILITY 1:00 Straddle Stretch AFTER CLASS [Pull Conditioning] AMRAP 1:30 x […]

WOD “Tri Hard” 5 Rounds x AMRAP 4: 30 x 10-Meter Shuttle Runs 30/20 Calorie Row Max Single Dumbbell Hang Clean & Jerks (50’s/35’s) Rest 4 Minutes Between Rounds *Score = Total Reps MOBILITY 1:00 Child’s Pose AFTER CLASS [Midline] 3 Rounds 10 Strict TTB(or 0:04 Temp Toe Raises 15 Suitcase Deadlifts (Each Side) 30 […]

WOD “Harbormaster” 5 Rounds For Time: 20 Pull-ups 30 Sit-ups 400 Meter Row 50 Double Unders Rest 2 Minutes *Score = Time it takes to complete the workout, including rest MOBILITY 1:00 Up-Dog AFTER CLASS [Olympic Lifting] [PART 1] 3-5 Sets: 1 Snatch Pull 1 Squat Snatch [PART 2] 3-5 Sets: 1 Clean Pull 1 […]

WOD PART 1: Bench Press 5 Sets of 2 Bench Presses *Score = Lowest weight used for a working set PART 2: “Put It In Reverse” AMRAP 12: 2-4-6-8-10…. Hand Release Push-ups Bike Calories Dumbbell Front Rack Reverse Lunges (50’s/35’s) *Score = Rounds + Reps MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS [HSPU Conditioning] […]