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Friday, May 24 2019

“TEAM Super Sixties” For Time:60 Alternating Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ 60 Pull-ups RX+Chest to Bar Pull-Ups (1 Hangs from bar, 1 completes

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Sunday, May 19 2019

HERO WOD “SCOTTY” 11min AMRAP: 5 Deadlifts 315/215 MRX 255/175 18 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′ 17 Over Bar Burpees Core

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Friday, May 17 2019

5 Rounds For Time with Increasing Loads: 7 Hang Cleans7 Shoulder to Overhead49 Double Unders or 14 Box Jumps 30/24″ MRX 24/20″ Rest 3min after each round/

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Thursday, May 16 2019

Team Row or Assault Bike Races For Time: (P1) 30/25cals – (P2) 30/25cals –(P1) 25/20cals – (P2) 25/20cals –(P1) 20/15cals – (P2) 20/15cals –(P1) 15/12cals – (P2)

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Saturday, May 11 2019

For Time:200m Run20 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 10 Burpee Box Jumps 24/20″ MRX 20/18″ 400m Row or 1km Assault Bike30 WallBall Sit-Ups

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Friday, May 10 2019

DeadLifts & Rope Climbs or Strict Pull-Ups E2MOM 7 DeadLifts – 1 Rope Climb or 5 Pull-Ups 6 DeadLifts – 2 Rope Climbs or 10 Pull-Ups 5 DeadLifts –

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Wednesday, May 8 2019

Overhead Squats to Overhead Lunges (stationary) E3MOM 7 Overhead Squats to 6 Overhead Lunges 5 Overhead Squats to 4 Overhead Lunges 3 Overhead Squats to

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Monday, May 6 2019

“Gymnasty XXX” by DB For Time: 10 Burpee Toes to Bar15 Knees to Elbow30 WallBall Sit-Ups 20/14lbs MRX 14/1015 Handstand Push-Ups RX+ Strict30 Dips RX+

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Sunday, May 5 2019

“Michael meets Karen” by DB 3 Rounds For Time Run 800 meters33 Hip or Back Extensions or combination of Hip/Back Extensions 33 WallBall Shots 20/14lbs to 10/9″ MRX 20/10

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Thursday, April 25 2019

Team WOD: In 2 Athlete teams: In Order For Time: 60 Calorie Assault Bike or Row (non-working partner in bottom of Kettlebell Goblet Squat)60 Power Clean (non-working

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Tuesday, April 23 2019

Tester “Fast 50’s” by DB For Time:50 Pull-Ups or 50 Chest to Bar Pull-ups Rest 2min 50 Handstand Push-Ups or 50 Hand Release Push-Ups Rest 2min 50 Bodyweight/75% BW

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Saturday, April 20 2019

“Tabata Today” by DB For Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 88/70/55/45/35/25lbs Rest 2 minute/rotate Tabata Push Press 55/45 75/55 95/65 115/75

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Thursday, April 18 2019

Weakness Work/Progression/StrengthTraining *Athlete makes 3 choices based on greatest weaknesses, with a rest/adjustment on 4th min Alternating EMOM for 28 minutes 1-2 Rope Climb w/feet

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Sunday, April 14 2019

Hero WOD “KALSU” For Time:100 Thrusters 135/95lbs MRX 95/65 **Start with/At the beginning of every minute perform 5 burpees, for the rest of the minute

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Tuesday, April 9 2019

For Time: 200m Run10 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 200m ROW or 0.5km Assault Bike10 WallBall Sit-Ups 20/14/10lbs 5 WallBall Shots 20/14lbs to 10/9′ MRX

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Monday, April 8 2019

4 Rounds For Time with Increasing Loads: 20 Deadlifts15 Barbell Push-ups10 Hang Squat Clean5 Shoulder to 0verhead1 Rope Climb 15′ RX+ Legless MRX 10′ Rest

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Thursday, March 28 2019

Bench Press1min AMRAP 95/65lb or 75/55 (P1) – Rest 1min – 1min AMRAP (P2) Rest 1min 1min AMRAP 115/75 or 95/65 (P1) – Rest 1min – 1min AMRAP (P2)

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Tuesday, March 26 2019

“Beehive Burpees” by DB For Time: Run 200m1 Rope Climb 15′ MRX 10′5 Box Jumps 24/20 RX+ 30/24 MRX 20/18″ 5 Muscle-Ups5 Burpee Muscle-UpsRow 500m or Assault

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Sunday, March 10 2019

“MARY” 20min AMRAP: 5 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups10 Pistols, alternating legs MRX 10 Lunges (alt legs)15 Pull-ups OR “MAGGIE” 5 Rounds For

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Saturday, March 9 2019

For Time:1 Mile Run or Row or 4km Assault Bike 10 Burpee Toes to Bar 20 Handstand Push-Ups or 20 Shoulder to Overhead 155/105 135/95 115/75lbs 30 Kettlebell Goblet Lunges 32/24/16/12kgs

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Friday, March 8 2019

OPEN WOD 19.3 For time:200-ft. dumbbell overhead lunge 50lb/35lb 14-15/MRX 35lb/20lb50 dumbbell box step-ups 24″/20″50 strict handstand push-ups MRX 5″ rise200-ft. handstand walk Core Development

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Friday, March 1 2019

OPEN WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of:25 toes-to-bars50 double-unders15 squat cleans, 135/85 MRX 115/6525 toes-to-bars50 double-unders13 squat

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Monday, February 25 2019

“Trusty Tabata” by DB For Total Reps/Cals: Deadlift 165/115 RX+185/125 MRX 135/95 REST 1min Box Jump Overs 24/20″ RX+30/24 MRX 20/18 REST 1min Handstand Push-Ups

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Thursday, February 21 2019

“Teammate Terrible Twos” by DB2min AMRAP: (1st min P1 Works; 2nd min P2 works)Barbell Burpee to Deadlift 185/125 RX+225/155 MRX 155/1052min AMRAP: (1min P1; 2min P2) Air

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Sunday, February 17 2019

“ARNIE” With a Single KettleBell 32/24kgs For Time: 21 Turkish get-ups, Right arm 50 Kettlebell Swings MRX 24/16kgs 21 Overhead squats, Left arm 50 Kettlebell

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