March 2022

***DUE TO LOGISTICS, CLASSES MAY RUN APPROXIMATELY 10 MINUTES OVER*** OPEN WOD 22.3 For Time: (12 min cap) 21 Pull-Ups 55+ Jumping Chin-Over Bar Pull-Ups 42 Double Unders 21 Thrusters Ages 16-54 95/65 Ages 14/15 & 55+ 65/45 18 Chest to Bar Pull-Ups 55+ Pull-Ups 36 Double Unders 18 Thrusters Ages 16-54 115/75 Ages 14/15 & […]

Hang Power Snatch E2MOM 4 – 4 – 3 – 3 – 2 – 2 – 1 – 1 9min AMRAP: 18 Dumbbell Snatch (alt arms) 50/35 MRX 35/20lbs 12/9 Calorie Row or Bike1 Rope Climb 15′ MRX 10′ 9min Isometric EMOM Challenge: Min 1 = Handstand HoldMin 2 = Iron Chair Hold on Wall Min 3

Back Squat & Front Squat = E3MOM 4 Back Squats – 4 Front Squats 3 Back Squat – 3 Front Squats 2 Back Squat – 2 Front Squats 1 Back Squat – 1 Front Squats Team WOD 16min AMRAP: Partner A – 12 Calorie Row or BikePartner B – 12 Wallball Sit-UpsPartner A & B – 6

Push Press & Split Jerk E2MOM 4 Push Press – 4 Split Jerks 3 Push Press – 3 Split Jerks 2 Push Press – 2 Split Jerks 1 Push Press – 1 Split Jerk “Mork and Mindy” by DB 3 Rounds For Time: (15min cap)10 Ground to Overhead 135/95 RX+165/115 MRX 105/70lbs 2 Rounds of: 5

Athlete’s Choice: 12 minute AMRAP: Buy In: 800m run Then, 9 Barbell Push-Ups MRX Push-Ups 12 Hang Power Cleans 95/65 RX+ 135/95 MRX 75/55 48 Double Unders rest 3 minutes 8 minute AMRAP: Buy In: 600m run Then, 6 Barbell Push-Ups MRX Push-Ups 9 Hang Power Cleans 36 Double Unders ****************** OR ****************** Open WOD

OPEN WOD 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of: Deadlifts 225/155 MRX 185/125 Teenagers 14-15 135/95 Bar Facing Burpees *Scaled ages 16-54: 135/95, step over bar *Scaled 55+: 115/85, step over bar *Scaled 14-15: 75/55, step over bar *Foundations: 75/55, regular burpees For full movement standards, click here. Arrive early to warm-up on your own! 3-5 minutes of

“Wacked Out Helen” For Time: (30min cap) 800m Run 42 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 24 Pull-Ups400m Run21 Ketttlebell Swings 12 Pull-Ups 200m Run 11 Kettlebell Swings6 Pull-ups KettleBell & Core Development 10 Turkish Get-Ups Right Arm 15 Kettlebell Push-Ups10 Turkish Get-Ups Left Arm 15 Kettlebell Push-Ups 200m Farmers Carry (only 1 Kettlebell As Heavy

“Bring Sally Up” Squats 135/95 115/80 95/65 or use a weight that you can do 20 reps unbroken *Start with bar on back; Song Plays – follow the lyrics. When it says Bring “Bring Sally Down Squat and hold until told to come up “Bring Sally Up” Don’t quit, make it for the whole song* 5 Rounds

Hang Power Clean E2MOM 5 – 11 – 3 – 2 – 11 – 1 – 1 11min AMRAP: 200m Row/Run or 0.5k Bike11 Hang Power Cleans 135/95 RX+165/115lbs MRX 95/65 11 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 11 Toes to Bar Core Development 25 Evil Wheels or Barbell Rollouts 50 Butterfly