"Waterlogged"
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24"/20")
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24"/20")
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20")
Tuesday, April 30, 2019
Monday, April 29, 2019
TUESDAY, 30 APRIL 2019
Front Squat
Heavy Single
"Front Runner"
For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats
Barbell: 165/110
Sunday, April 28, 2019
MONDAY, 29 APRIL 2019
"Handlebars"
4 Rounds:
21/15 Calorie Row
15 Toes to Bar
7 Power Clean and Jerks (155/105)
Thursday, April 25, 2019
FRIDAY, 26 APRIL 2019
Overhead Squat
Heavy Set of 3
"Denim"
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)
Wednesday, April 24, 2019
Tuesday, April 23, 2019
WEDNESDAY, 24 APRIL 2019
"The Chief"
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
Monday, April 22, 2019
TUESDAY, 23 APRIL 2019
"Boat Race"
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds
Sunday, April 21, 2019
MONDAY, 22 APRIL 2019
"Destiny's Child"
15-12-9:
Power Snatch (95/65)
Box Jump Overs (24”/20")
Directly Into…
15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees
Thursday, April 18, 2019
Pool WOD!
With the gym closed this weekend Coach Hannah is opening up the pool for us to do a WOD on Saturday at 0900! Hope to see many of you there and thanks Coach Hannah!
Wednesday, April 17, 2019
THURSDAY, 18 APRIL 2019
"Annies on the Run"
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
Tuesday, April 16, 2019
WEDNESDAY, 17 APRIL 2019
“Doorbell”
AMRAP 18:
21/15 Calorie Row
15 Strict Pull-ups
15 Dumbbell or KB Deadlifts (50's/35's)
15 Dumbbell or KB Front Squats (50's/35's)
Monday, April 15, 2019
TUESDAY, 16 APRIL 2019
Power Clean + Push Jerk
Build to a Heavy Complex
"Grace"
For Time:
30 Clean and Jerks (135/95)
Sunday, April 14, 2019
MONDAY, 15 APRIL 2019
"Marathon Monday"
2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)
Friday, April 12, 2019
Thursday, April 11, 2019
FRIDAY, 12 APRIL 2019
“TNT"
For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
Barbell: 95/65
Wednesday, April 10, 2019
THURSDAY, 11 APRIL 2019
"Christine"
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20" all athletes)
Tuesday, April 9, 2019
WEDNESDAY, 10 APRIL 2019
Front Squat
Build to Heavy set of 3
"Heartbreak Kid"
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders
Monday, April 8, 2019
TUESDAY, 9 APRIL 2019
"Bad Blood"
5 Rounds:
1 Minute Med Ball Cleans (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Bike
1 Minute Rest
Sunday, April 7, 2019
MONDAY, 8 APRIL 2019
Power Clean
Build to Heavy set of 3
"Black and Blue"
5 Rounds:
10 Power Cleans (135/95)
10 Burpees
Friday, April 5, 2019
SATURDAY, 6 APRIL 2019
SATURDAY, 6 APRIL 2019
“Me Three"
Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jumps (24/20)
40 Clusters (135/95)
Thursday, April 4, 2019
FRIDAY, 5 APRIL 2019
FRIDAY, 5 APRIL 2019
“Tri Sprint Intervals"
5 Rounds of:
AMRAP 4:
30/20 Calorie Row
20 push-ups
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.
Score is the sum total of all the shuttle runs after 5 rounds
Wednesday, April 3, 2019
THURSDAY, 4 APRIL 2019
THURSDAY, 4 APRIL 2019
AMRAP 15:
5 Sumo Deadlift High Pull (135/95)
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups
Tuesday, April 2, 2019
WEDNESDAY, 3 APRIL 2019
WEDNESDAY, 3 APRIL 2019
“Rear End"
AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Row
15 Push Jerks (135/95)
Monday, April 1, 2019
TUESDAY, 2 APRIL 2019
TUESDAY, 2 APRIL 2019
“Doce"
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
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