WOD 11-21-18

WOD
4 rounds
30 walking lunges
30 sit ups
30 pull ups

WOD 11-15-18

WOD
10 rounds
1 min on/2 min off Push Press

WOD 11-14-18

WOD
Every 4 minutes for 5 rounds

12 DB Alt Snatches
9 burpees
6 DB Squat Clean

WOD 11-12-18

WOD
50 sit ups
50 Pull ups
50 thrusters
30 pull ups

WOD 11-9-18

WOD
5 rounds of 2 min AMRAP
10 Box Jumps
10 Pull Ups
10 Push Ups

2 min rest in between rounds

WOD 11-8-18

WOD
12min EMOM
Even- 6 Back Squats
Odd-3 Front Squats

WOD 11-7–8

WOD
3 Rounds For Time
30 Wall Ball Shots
30 Sumo Deadlift High-Pull
30 Box Jump
30 Push Presses
30 calorie Row
30 Push-Ups
30 Squats

WOD 11-6-18

WOD
EMOM 14
Even: 10 thrusters
Odd: 20 KB swings

WOD 11-5-18

WOD
66 Deadlifts
66 Box Jump
66 Kettlebell swings
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters
66 Wall Ball Shots
66 Burpees
66 Singles

WOD 11-21-18

WOD
10 Burpees

10 Burpees
25 Pushups

10 Burpees
25 Pushups 
50 Lunges

10 Burpees
25 Pushups
50 Lunges
100 Sit-ups

10 Burpees
25 Pushups 
50 Lunges
100 Sit-ups
150 Air Squats 



WOD 10-31-18

WOD
3 Rounds of Power Cleans
30secs on, 30 secs off
25secs on, 35 secs off
20secs on, 40secs off
10secs on, 50secs off

WOD 10-29-18

WOD
12 Min AMRAP
7 box jumps 
14 Russian KB Swings

WOD 10-19-18

WOD
10 Rounds
10 Back Squats (from rack)
200m run

WOD 10-18-18

WOD 
Shoulder Press
Push Press
Push Jerk
5x5

WOD 10-17-18

WOD
3 Rounds
15 Air Squats
15 Deadlifts
15 Front Squats
3 Minute Rest

WOD 10-12-18

WOD
800m run
50 pull ups
100 push ups
150 Air Squats
800m run

WOD 10-10-18

WOD
5 rounds
100 singles
Down and back Single Arm OH lunge

WOD 10-11-18



30 box jumps
30 knees to chest
30 Kettlebell swings
30 Front Squat
30 sit ups
30 Push Press
30 deadlifts
30 wall ball
30 bar facing burpees
30 singles

Barbell must remain the same throughout the workout

WOD 10-8-18

5 db deadlift
10 db cleans
15 Dumbbell FS
20 sit ups
AMRAP 18

WOD 10-5-18

Partner WOD

AMRAP 17
3 DB Hang Squat Cleans
6 Push Ups
9 Air Squat

Partner completes a round before other goes

WOD 10-4-18

WOD
500m run
15 power snatches
30 box dips
45 weighted sit ups
30 goblet squats
15 pull ups
500m run

WOD 10-3-18

WOD
10 Push Press
20 Front Squats
30 KB Swings
40 Alternating Dumbbell Snatches
50 Push Ups
40 Altenating Dumbbell Snatches
30 Kettlebell Swings
20 Front Squats
10 Push Press

Barbell must have same weight entire time

WOD 10-1-18

WOD
10minAMRAP
5 Power Snatches
10 Knees to Chest

WOD 9-28-18

WOD
3 Rounds w/ Partner
50 DB Push Jerks
100 Single Jump Rope
25 Box Step Overs
100 Single Jump Rope

WOD 9-26-18

WOD
29 sit-ups
29 Push Ups
29 Knees to Chest ( Hold on to bar)
29 burpees
29 wall balls
29 box step ups
29 pull ups

WOD 9-25-18


WOD 
Every 1 min for 18 mins, alternating between:
8 Deadlifts (pick load)
16 Kettlebell Swings (53#/35#)
8 Box Jumps (30″/24″)
* Deadlifts are touch and go

WOD 9-21-18

WOD
3 Rounds
4 Push Jerks
5 Squat Cleans
6 Power Cleans
40 Pull-ups
50 Push-ups
60 Sit-ups


WOD 9-19-18

10 Minute AMRAP
12 shoulder to overhead
10 burpees

WOD 9-18-18

With Partner
5 rounds
200 jump rope
50 wall ball
30 sit ups

WOD 9-17-18

3 rounds
400m run
21 pull ups
21 burpee box jump overs

Lift: Heavy Front Squat
(Add weight each round)
2x4
2x3
2x2


WOD 9-12-18

WOD
21-18-15-12-9-6-3
Deadlifts
400m run in between reps

Lift
Z Press 3x3

WOD 9-11-18

WOD
5 Rounds
3 minutes max effort
10 Thrusters
200m run
max reps of thrusters remaining time

Lift
Tempo Squat 32x1
4x8

WOD 9-10-18

WOD
6x RDL
6x Bent Over Row
6x Hang Clean
6x Push Press
6x Reverse Lunge
6x Back Squat
6 rounds

Cannot Drop Bar (5 burpee penalty if you let go of bar within a round). Build in weight each round.

WOD 9-7-18

WOD
21-15-9
OH Squats
Wallballs

-Followed By-

21-15-9
Thrusters
Bar-Facing Burpees

WOD 9-6-18

WOD
100 Walking Lunges
100 Push-ups
100 Medball Cleans
100 Pull-ups
100 Walking Lunges

WOD 9-5-18

WOD
5 rounds
400m run
15 shoulder to overhead

Bear complex 4x3

WOD 9-4-18

WOD
EMOM for 20

5 Burpees
10 Push Ups
15 air squats

WOD 8-31-18

WOD  (Teams of 3)

400 Meter Run
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks 
400 Meter Run
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks 
400 Meter Run
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks 


Lift: Floor Press

WOD 8-29-18

AMRAP 10
5 Power Cleans 
10 Pull Ups

Lift:
RDL 5x10

WOD 8-28-18

WOD
5 Rounds 
400m sprint. Rest for 3 minutes. Rest starts when the last person returns.

Lift:
Z Press 4x8

WOD 8-27-18

7 Minute AMRAP 
10 Box Overs
10 wall balls

You must hold on to the ball the entire time. If ball is dropped for whatever reason during wallballs, there’s a 2 burpee penalty per drop! 

Lift:
Back Squat
Down 3 Hold 2 Up 1
3x8 build each set

WOD 8-24-18

Cash In: 400m run
10-1
Wall Ball
Sumo Deadlift High Pulls
Cash Out: 400m run


WOD 8-23-18

AMRAP in 10 Minutes
5 Hang Squat Cleans
7 Bar Facing Burpees

WOD 8-21-18

WOD
3 rounds:
12 Deadlifts
13 hand release push ups
25 jump ropes


WOD 8-20-18

WOD
25- wall ball
25- hang clean
25- box jumps
25- air squats
25- kettlebell swings
400m Run



WOD 8-10-18

WOD
21-15-9
Burpees and Front Squats

-Then-

21-15-9
Wall Ball and Deadlift

WOD 8-9-18

WOD
3 rounds
20 Pull Ups
40 Push Ups
60 Air Squats

WOD 8-8-18

WOD
1000m Run (Alt every 200m)

2 Rounds
20 Burpees
40 Wallballs
60 KB Swings
80 Box Jumps
100 Sit-ups

WOD 7-23-18

13, 1min Rounds
25 Airsquats
MAX REPS- Clean & Jerk

WOD 7-17-18

20 min AMRAP
10 Dumbell overhead squat
(5 on each side)
10 Deadlifts
25 Double unders / 75 singles

WOD 7-10-18

5 Rounds
12 Floor press
5 Banna Splits
30 Mountain climbers
12 med ball sit-ups

WOD 6-26-18

5Rds
100m Run
15 Wallballs
20 Airsquats
10 Burpees

WOD 6-25-19

25 min AMRAP
15 KB swings
12 Deadlifts
10 Toes 2 Beam
7 Power cleans

WOD 6-14-18

15min
1-2-3-4-5-6-7-8....
Power cleans
Back squats
Push ups

WOD 6-12-18

15min AMRAP
12 Deadlifts
10 Hangcleans
8 Front squats

WOD 6-11-18

20 min AMRAP
200m Run
10 Pushpress
10 KB swings
10 Box jumps

WOD 6-7-18

15 Min AMRAP
10 Power cleans
10 Pushpress
10 Front squat
10 Toes 2 Bar/Beam

WOD 6-6-18

AMRDSAP (25min)
20 Push-ups
30 Sit ups
40 Air squats
50 Mountain climbers

WOD 6-5-18

E2MO2M for 10 Rounds
12 pull-ups
15 wallballs
100 meter run

WOD 6-4-18

5 Rounds
10 Ground2Overhead (Push Press)
15 Floor Wipers
Round Trip Walking Lunges (Back Parking Lot)



WOD 6-1-18

Let The “WOD” Games Begin

WOD 5-31-18

HIT THE FLOOR

5 Rounds
12 Floor press
10 Banna splits
30 Mountain climbers
12 Med ball sit-ups

WOD 5-30-18

WOD
50-40-30-20-10
Pushups
Sit-ups
Lunges
E5MOM-10 Burpees

WOD 5-29-18

15 min AMRAP
8 Bear complex
10 Walking planks
15 Double unders (45 singles)

WOD 5-24-18

EMOM/21mins
Min1: 10 Box Jumps
Min2: 10 Burpees
Min3: 10 Pull-ups
5-23-18
5 Rounds for time
400m run
15 thrusters

WOD 5-22-18

15min AMRAP
6 Deadlifts
10 Pistols
14 Medball Cleans

WOD 5-21-18

Buy-in: 400m  Run

5 Rounds
5 Pull-ups
10 Pushups
15 Squats

800m Run

5Rounds
5 Pull-ups
10 Pushups
15 Squats

Cash-out: 400m Run







5-17-18

WOD
15min AMRAP
10 power or hang cleans
12 toes 2 bar or beam
15 wall balls

WOD 5-16-18

Strength
Bench Press
5-5-5-5-5

WOD
4 Rounds
25 KB Swings
25 Pull-ups
25 Box Jumps
25 Pushups




WOD 5-15-18

WOD
10min AMRAP
10 Deadlifts
10 GHD Sit-ups (or Abmat Sit-ups)

Immediately Followed by...

10min AMRAP
10 Push Presses
Gatorwalk D&B

WOD 5-14-18

WOD
Painstorm .5
100m Run
25 Burpees
200m Run
50 Pushups
300m Run
75 Lunges
400m Run
100 Air Squats
300m Run
75 Lunges
200m Run
50 Pushups
100m Run
25 Burpees

WOD 5-11-18

Strength
Bench Press (Heavy)
3-3-3-3-3

WOD
30min AMRAP
10 Pushups
10 Power Cleans
1 Plate Push-Heavy (D&B)
10 Pull-ups
10 Push Press

WOD 5-10-18

Warmup: Dynamic Mobility
1min: Inchworm D&B, then AMRAP Squat2Stands
1min: Crabwalks D&B, then AMRAP Toe Touches
1min: Walking Lunge Passthrus w/PVC D&B, then AMRAP Goodmornings
1min: Gorilla Pushups D&B, then AMRAP SpidyClimbs
1min: Bearcrawl D&B, than AMRAP IYTs

WOD
EMOM For 16mins
5 Thrusters (Barbell) 65/95lbs
10 Burpees

Stretches (30sec/3sec) x2
Hamstrings
Quads
Lats



WOD 5-9-18

WOD

5 RFT (Rounds For Time)
400m run
30 box jumps
30 wall balls

WOD 5-8-18

Warmup: 2mins Jumping Jacks or Jump Rope


Tabata WOD (Supersets)

4mins (20/10)
GHD Sit-ups x4
Toes2Beam x4

4mins (20/10)
Bicep Curls x4
Tricep Exercise (Members’s Choice) x4

4mins (20/10)
Double Unders x4
Ball Slams x4

4mins (20/10)
DB Bentover Rows
DB Reverse Flyes

4mins (20/10)
Getup Sit-up
Russian Twist

4mins (20/10)
HR Push-ups x4
Rebel Rows x4

4mins (20/10)
Standing Oblique Twist (Resistance Band) x4
Palloff Press Isometric Hold x 4












WOD 5/7/18

WOD 
20 Deadlifts (275/195lbs)
Run 400m
20 KB swings 
Run 400m
20 Overhead Squats (115/85lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20”)
Run 400m
20 DB Squat Cleans (45/35lbs each)
Run 400m

WOD 5-4-18

Strength
Back Squat (Heavy)
3-3-3-3-3

Buy-in: 100m Walking Lunges (Back Parking Lot)

WOD
20min AMRAP
5 DB Snatches (L/R)
10 Wallball Shots
15 Situps
10 Pistols (L/R)
5 Burpees

E5MOM
3 ManMakers

Cash-out: 100m Walking Lunges (Back Parking Lot)

WOD 5-1-18

Strength
Strict Press

WOD
4min Running Clock
Run 600m
Perform max Push-ups

Rest 2 Mins

4min AMRAP
10 Box Jumps
10 Pull-ups

Rest 2 Mins

4min AMRAP
10 Burpees
10 Thrusters

Rest 2 Mins

4min AMRAP
30 DUs (90 Singles)
15 Push Press

WOD 4-27-18

Strength
Bear Complex w/Lunge (L/R) x 10

WOD
(50/10)  x ?
Air Squat
Alligator Walk
Alternating Back Lunges
Burpees
Battle Ropes
Box Step-ups (Alternating)
Banana Splits
Ball Slams
Crawls (TRX)
Cable Twist (L)
Cable Twist (R)




WOD 4-25-18

Strength
Bench Press
3x5 (Heavy)

WOD
10-1
Jerk (Push or Split)
Pistol Squats (L/R)

(-) = 200m Run/Row
     or
(-) = 5 Burpees (if raining)



WOD 4-18-18

WOD
21-15-9-3
Deadlifts
Ball Slams
Box Jumps

Tabata Core Burnout-4mins of Continuous Work
Oblique Twist (Band)
(20sec Rotation/10sec Isometric Hold)

WOD 4-17-18

Strength
EMOM for 5mins (10 squats/minute)
Front Squat x 10


Interval WOD
(50/10) x 3 Rounds
Burpees
Bicep Curls (DB)
Tricep OH Extensions (DB)
KB Swings
Chin-ups
Dips
Jump Lunge (L)
Jump Lunge (R)
Squat Jumps
Pistol Squat (L)
Pistol Squat (R)





WOD 4/16/18

Strength
Bench Press (@ 90% of 1RM)
3-3-3-3-3

WOD
10-9-8-7-6-5-4-3-2-1
Thruster
Pushup w/Row

25min Time Cap







WOD 4-12-18

Strength
Back Squat


WOD
25Min AMRAP
15 KB Swings
10 Push Press
5 Sumo Deadlift High Pulls
Gatorwalk D/B


Tabata (20/10) 4mins
Toes2Bar/Beam

WOD 4-11-18

WOD
10-9-8-7-6-5-4-3-2-1
Bench Press (Heavy)
Pull-ups
Run 

WOD 4/10/18

Strength
Deadlift @ 85% of 1RM
1x1x1x1x1


WOD (Monica’s Choice)
5 Rounds
20 Deadlifts
10 Bar-Facing Burpees
5 Power Cleans






WOD 4/9/18

Skill/Technique:
EMOM for 5mins
10 Medball Cleans


WOD
10min AMRAP
5 DB Thruster
5 Rebel Rows (Heavy)
5 DB/Plate Getup Sit-up

2min Rest

10min AMRAP
5 Burpees
5 DB Step-ups (5L/5R) (Heavy)
5 HR Pushups

2min Rest

10minAMRAP
5 DB Manmakers
5 DB Goblet Squats (Heavy)
5 Pull-ups


“Don’t Pace Yourself....Push Yourself”




WOD 4/6/18

Warmup
1 Minute Jumping Jacks
10 Squats, 10 Pushups, 10 Pull-ups, 10 Sit-ups x2
1 Minute Jump Rope

WOD
2 Rounds
10 Curtis Ps
20 Ring Rows
30 KB Swings
40 DUs/ 120 Singles
50 Stationary Lunges (25L/25R)
10 Burpee Box Jumps

(30min Time Cap)



WOD 4/4/18

Skill/Technique (10EMOM)
10 OH Squat (Bar or Plate...adding weight each minute if possible)

WOD
25minAMRAP
12 Pushups
9 Pull-ups
6 Rebel Rows (6L/6R)
3 Plate Pushes (1 1/2 Trips D&B)



WOD 4-3-18

Strength
Bench Press

WOD
Monica’s Choice

WOD 4/2/18

Cash In: 20 Pistol Squats (10/10)
               15 Burpees
               10 DB Snatches (10/10)
               5 Gatorwalks

Outside WOD 

30 Miniutes Time/10 Rounds 
(2 Mins of Work, 1 Min Rest)
1 Suicide Run & then AMRAP G2OH


Cash Out: 20 Pistol Squat (10/10)
                   15 Burpees
                   10 DB Snatches (10/10) 
                   5 Gatorwalks 

WOD 3-30-18

WOD (For Time)
21-15-9-3
Deadlift
Burpee (jump over bar)
Oblique Twist w/Resistance Band




WOD 3-28-18

WOD 
5 Rounds 
10 Clean + Split Jerk
10 Toes2Bar/Toes2Beam
10 Box Jumps
10 Getup Sit-ups (Plate or DB)
10 Wall-balls
10 Bar rollouts 

WOD 3-27-18

Strength
Back Squat (Heavy) 
5-5-5-5-5

WOD 
Buy-In:  
100m DB Heavy Carry (Incline Included)
Walking Lunges (Round Trip Back Parking Lot) 
100m DB Heavy Carry (Incline Included) 

WOD 
Tabata Pushup (4mins)
Rest (1min)
Tabata Burpee (4mins)
Rest (1min)
Tabata Rebel Row (4mins)
Rest (1min)
Tabata Kettlebell Swings (4mins) 

Cash-Out:
100m DB Heavy Carry (Incline Included)
Walking Lunges (Round Trip Back Parking Lot) 
100m DB Heavy Carry (Incline Included)

WOD 3-26-18

WOD Rx
Complete As Many Reps As Possible in 7 Mins of:
3-6-9-12-15-18-21-...
Thrusters (100/65lbs) 
Chest-to-Bar Pull-ups 

WOD Scaled 
Complete As Many Reps As Possible in 7 Mins of:
3-6-9-12-15-18-21-...
Thrusters (65/45lbs)
Jumping Chin-Over-Bar Pull-ups 

WOD 3-23-18

WOD
Interval (55/5) 3 Rounds
Battle Ropes
Pistol Squat (Left)
Pistol Squat (Right)
Pushup to Rebel Rows
Standing Oblique Twist w/ Band (L)
Standing Oblique Twist w/ Band (R)
Burpees
DB Step ups (L)
DB Step ups (R)
Row Machine

WOD 3-22-18

Mobility

WOD 3-22-18

EMOM for 10 mins
5 Bench Press (Odd)
10 Box Jumps (Even)

Rest 

E6MOM for 24mins (As Fast As Possible, Rest Remainder of 6 mins)
Suicide Run 
10 SA DB Snatches (5R/5L)
10 Push Presses
400m Run


Tabata Finisher (20/10)-4mins 
Bicep Curls (DBs)
OH Tricep Extensions (DBs)

WOD 3-20-18

Strength
Deadlift
3x3x3x3x3 (75% of 1-Rep Max)

WOD

50 Jumping Jacks
50 Wallballs
40 Getup Sit-ups (DB/Plate)
40 Ballslams 
30 Pull-ups
30 HR Pushups
20 Burpees
20 Kettlebell Swings
10 Banana Splits
10 Manmakers

WOD 3-16-18

WOD-Rx’d
21-15-9
Deadlift (225/155lbs) 
Handstand PUs
Then,
21-15-9
Deadlift (315/205lbs) 
50-ft Handstand Walk After Each Set 

(9:00 Time Cap)

WOD-Scaled
21-15-9
Deadlifts (135/95lbs)
HR Pushups 
Then, 
21-15-9
Deadlift (185/135lbs) 
50-ft Bear Crawl After Each Set 

(9:00 Time Cap)


WOD 3-14-18

WOD
Buy-In: Walking Lunges w/Plate Extended @ Chest Level (D&B Parking Lot)

30min EMOM
Minute 1: 8 DB Thrusters
Minute 2: 10 Pull-ups
Minute 3: 12 KB Swings

Cash-Out: Walking Lunges w/Plate Extended @ Chest Level (D&B Parking Lot)

WOD 2-13-18

Strength
Deadlift
5x5x5x5x5 (70% 1-Rep Max)

WOD
25min AMRAP

5 G2OH
10 Pistols (5L/5R)
10 Burpee Box Jumps (perform burpee first and then box jump)
20 Getup Sit-ups (Plate or DB)

WOD 3-12-18

Strength
Bench Press 
10-8-6-4-2 

Interval WOD
90/30
HR Pushups 
KB Swings
Jump Lunge (L)
Jump Lunge (R)
Rebel Rows 
Burpees 
TRX Mountain Climbers
Squat Jumps 
GHD Sit-ups 
Row Machine 
Wallballs
Speed Ropes 


WOD 3-9-18

2 Rounds For Time
100 Double-unders
20 Overhead Squats (115/80lbs)
100 Double-unders
12 Ring Muscle-ups
100 Double-unders
20 Dumbbell Snatches (50/35lbs)
100 Double-unders
12 Bar Muscle-ups

Substitutions
300 Singles or Jumping Jacks substitute for 100 double-unders
(3 Pull-ups +3 Dips) x 12 substitute for 12 Muscle-ups






WOD 3-8-18

MOBILTY

WOD 2-7-18

WOD 1
10 Min Time Cap
1-2-3-4-5-6-7-8-9-10
Dumbbell Squats (50/35)
Bar Facing Burpees

WOD 2
Option 1:
EMOM for 10 Mins
3 Cleans

-OR-

Option 2:
10 Mins To Find Your 1-Rep-Max Clean

WOD 3-6-18

Bench Press
5-5-5-5-5

WOD
Five Rounds
20 Pull-ups
30 Pushups
40 Sit-ups
50 Squats


WOD 3-5-18

20min AMRAP 
8 Toes2Bar
10 DB Hang Clean & Jerk (50/35) 
14/12 cals Rower 

5min Core Finisher 



WOD 2-28-18

EMOM for 30mins
Odd Minutes:  3 Bear Complexes
Even Minutes:  5 Bar Facing Banana Split

Finisher:Tabata Rebel Rows













WOD 2-27-18

Strength
OH Squat
4x10

WOD
Buy in- 300 Singles
21-18-15-12-9-6-3
Wall Balls
Overhead Tricep Extensions
Cash out - 300 singles
*5 Burpees at each dash



WOD 2-23-18


WOD 
Everything Tabata 20/10 (4mins Each Exercise)
Burpees 
HR Pushups 
Jump Squats
Toes2Beam

Jumping Jacks
DB Overhead Tricep Extensions
Jump Lunges
TRX Mountain Climbers

Ball Slams
DB Bicep Curls 
Jumping Knee Tucks
Crunches 

WOD 2-22-18

Strength
Sumo DL high pull
5x5
WOD
5 ROUNDS
12 Bar Facing Burpees
9 power cleans
6 push jerk
3 toes to bar

WOD 2-21-18

Warmup to Roxanne Song (Continuous Jumping Jacks + Burpee every time you hear the name Roxanne)

Mobility WOD
1x
Round Trip Bear Crawls
10 Windmills (KB) (10L/10R)
10 Pistol Squats (10L/10R)
10 Getup Sit-ups (DB)
Round Trip Bear Crawls

1x
Round Trip Crab Walks
10 Birddogs (10L/10R)
10 T-Pushups (10L/10R)
10 Star Crunches (10L/10R)
Round Trip Crab Walks

1x
Round Trip Inchworms
10 Up/Downs (10L/10R)
10 Spiderman Climbs (10L/10R)
10 Feet Together Squats
Round Trip Inchworms 

1x
Round Trip Gorilla Tricep Push-ups
10 Supermans to Hollow (Core Activated-shoulder blades & knee caps remain off floor-keep gluteus activated)  
10 Hip Openers (10L/10R)
10 IYT's
Round Trip Gorilla Tricep Push-ups  

Round Trip Gatorwalks 
10 Turkish Getups (10L/10R)
10 Squat2Stands
10 Goodmornings (PVC/35or45lb Bar)
Round Trip Gatorwalks 

WOD 2-16-18

Strength
Pick a Squat.
4x10
Overhead, Front, or Back Squats
WOD
4 Rounds:
10 Single-Arm Clean & Press (each side)
10 Off-Set Step Back Lunges (each side)
WOD 2
TABATA Dead bug 

WOD 2-15-18

MOBILITY

WOD 2-14-18

Strength
Dead lift
5-5-5-5-5
WOD
10-1
Pull-ups
Between each
5 man makers
10 sit ups
50  single jump rope

WOD 2-13-18

WOD
27-21-15-9-6
Box Jumps
KB Swings
Wall Balls
*between each D/B gator walk

WOD 2-12-18

Strength
Bench press
12-10-8-6-4-2

Conditioning
10X
5 Bar facing Burpees
5 Ground to OH
5 V-Ups

WOD 2-9-18

WOD
Interval 40/20
5 rounds
Cal. Row
Wall Ball Sit Ups
Atomic Push Ups
Speed Ropes
Rebal Rows
Wall Sits
Plank

WOD 2-7-18

STRENGTH
Squat Cleans
5x5
WOD
Minutes 1-3
2X
4 HRPU
4 Box Jumps

Minutes 3-6
2X
6 HRPU
6 Box Jumps

Minutes 6-9
2X
8 HRPU
8 Box Jumps
Continue until you cannot complete in 3 minutes...

WOD 2-6-18

WOD
Buy in
300 singles
Cindy
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats
Cash out
300 singles

WOD 2-2-18

Strength
Deadlift
4x8

WOD
BUY-IN
500m run
5 bear complex buy in
Then
8-7-6-5-4-3-2-1
Burpees
Dips
Pull Ups
CASH-OUT
500m run
5 bear complex

WOD 1-31-18

Strength
Bench Press
4x12
WOD
AMRAP20
3,6,9,12,ETC
Wall Balls
Pull Ups
Banana Splits
Double Unders

WOD 1-30-18

WOD
10-1
Clean and Jerk
Between each
5 Box Jumps
5 KB Swings
5 Sit Ups

WOD 1-26-18

Interval
40/20
5 rounds
Burpees
Rebal Rows
Wall Balls
Speed Ropes
GHD hip ext.
Row Machine
KB Swings

WOD 1-25-18

Strength
Dead lifts
5-5-3-3-2-1
BLT
6 Bench
12 Lunges
18 T 2 Beam
24 Bench Press
30 Lunges
36 T 2 Beam
42 Bench Press
48 Lunges
54 T 2 Beam
60 Bench press



WOD 1-23-18

Skill/Strength 
Snatches
5x5
WOD
5 Bear complex
10 bar facing Burpees
4 bear complex
10 bar facing Burpees
3 bear complex
10 bar facing Burpees
2 bear complex
10 bar facing Burpees
1 bear complex
10 bar facing Burpees

WOD 1-22-18

Strength 
Front squats
5x5
WOD
AMRAP20
5 pull Ups 
10 push ups
15 air squats
TABATA
Deadbug

WOD 1-19-18

Strength
DB OH Strict press
5-5-5-5-5-5
DB OH Push press
8-8-8-8-8-8
WOD
Countdown
20-1
Ball Slams
Pushups


WOD 1-18-18

WOD
Deck of Life
AMRAP30
Hearts-Banana Split
Club-Medicine Ball Cleans
Diamond-Rebal Row
Spade-Toes to Beam

Face cards-11 reps
Ace-12 reps
JOKER-everyone do 1 minute Plank

WOD 1-17-18

Strength
Hang Cleans
5x5
WOD
Dirty Thirty
30 Box Jumps (24/20 in)
  • 30 Jumping Pull-Ups
  • 30 Kettlebell Swings (35/26 lb)
  • 30 Lunges
  • 30 Knees-to-Elbows
  • 30 Push Press (45/35 lb)
  • 30 Back Extensions
  • 30 Wall Balls (20/14 lb)
  • 30 Burpees
  • 30 Double-Unders

WOD 1-12-18

Strength
Deadlift
4x10
WOD
4 rounds
D/B Gator walk
2 Turkish Get Ups (both side)
D/B Plate Push
12 Get up Sit Ups
D/B Bear Crawl
22 Ball Slams

WOD 1-11-18

WOD
Fran (for time)
21-15-9
Thrusters
Pull-Ups
Then
Mobility!
Foam Roll
Resistance
Couch Stretch


WOD 1-10-18

Strength
Bench Press
5x10
WOD
AMRAP 22
6 burpees
8 box jump
10 wall balls
12 knees to elbow

WOD 1-9-18

Strength
10EMOM
1 Clean and Press

10-20-30-40-50
Chin ups
KB Swings
DB Press
DU(x3 singles)
Hip Extension

WOD 1-5-18

Squat Therapy
8x
5 Back Squat
10 Box Jumps
10 Split Jumps(rt)
10 Split Jump (lft)
*1 min Rest between Rounds
5x
20 Sit up
20 Russian Twist

WOD 1-4-18

Strength
5X(every 3 min)
3 Bear Complex
Conditioning
5 min AMRAP
6 med ball cleans
3 thrusters
Mobility
Foam Roll (quads, hams, back)
Band stretch (hams, quads, lats, couch stretch)

WOD 1-3-18

Strength
Bench Press
5x5
WOD
AMRAP 20
3,6,9,12,15,ETC
Power Cleans
Bar Facing Burpees
Toes to Bar
Mountain Climber