WOD: A. Squat Strength Super Sets E3MOM 5 back squat 5 front squat 4 back squat 4 front squat 3 back squat 3 front squat B.

WOD: A. Deadlift 10-5-3-1-1-1 E3MOM B. With a continuously running clock, complete the following for time of: 400m run At the 2 minute mark, 25 knees

WOD: A. Chest and Shoulder Love E2MOM Bench Press 4-4-4 Strict Press 3-3-3 Push Press 2-2-2 Jerk 1-1-1 B. 3 minute AMRAP of: 6 power cleans

WOD: “Kelly” 5 rounds for time of: 400m run 30 box jumps 24″/20″ 30 WBS 20/14 10′ clear line

WOD: “Randy” For time: 75 power snatch 75/55

WOD: “Ticking Time Bomb” by DB Buy In: 600m run 3 rounds for time of: 7 thrusters 95/65 RX+ 135/95 (55 and over 75/55) 5 over

WOD: A. Power or Squat Snatch to OHS Cluster: E3MOM for 12 minutes 2 power or squat snatch to 3 OHS B. Ascending 12 minute AMRAP

WOD: A. Strict Press: 9-6-3-3-6-9 E2:30MOM B. 3 sprint rounds with a 2 minute rest in between, any combination of: 400m run 15 WBS 20/14 10’/9′

WOD: 5 minute AMRAP of: 35 double unders 10 barbell burpee deadlifts 205/145 RX+ 225/155 (55 and over 155/105) rest 3 minutes, adjust weights 5 minute AMRAP of:

WOD: A. Back Squats 9-6-3-3-6-9 E2:30MOM B. 3 rounds for time of: 10 thrusters 115/80 RX+ 135/95 (55 and over 85/55) 10 pull-ups RX+ strict pull-ups

WOD: Complete the following for time of: 25 burpees 25 V-ups 25 KBS 32kg/24kg/16kg 200m run 20 burpees 20 V-ups 20 KBS 32kg/24kg/16kg 400m run 15

WOD: “Josh” Complete the following for time of: 21 OHS 95/65 42 pull-ups 15 OHS 95/65 30 pull-ups 9 OHS 95/65 18 pull-ups Enlarge image SSG

WOD: #1 In 3 minutes, run 200m, then complete with the remaining time as many power snatch as possible 75/55 or 95/65 or 115/80 rest 3 minutes #2

WOD: A. Deadlift 9-6-3-3-6-9 E2:30MOM B. 8 minute AMRAP of: 8 deadlifts 225/155 (55 and over 165/105) 32 double unders 8 bar muslce-ups or 8 burpee

WOD: A. Bench Press 9-6-3-3-6-9 E2:30MOM B. 4 rounds for time of: 25 dumbbell push-ups 25 anchored ab-mat sit-ups 400m run

WOD: A. Hang Power Snatch 3-3-3-3 E2MOM B. “Gator Bite” by DB 4 rounds for time of: 6 hang power snatch 135/95 (55 and over 95/65)

WOD: A. Tempo Back Squats (3 seconds down, 2 seconds pause, 1 second up) 6 sets of 3 reps E2:30MOM B. Complete the following for time

WOD: A. 4 sets of 3 strict press to 4 push press to 1 jerk E2MOM B. With a continuously running clock complete: 800m run Exactly

WOD: “BELL” 3 rounds for time of: 21 deadlift 185/125 15 pull-ups 9 front squats Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania,

WOD: A. In 10 minutes, build up to a 1RM hang squat or power snatch B. Complete the following for time of: 600m run 21 hang

WOD: A. Bench Press: 6-5-4-3-3-3 E2MOM B. 4 rounds for time of: 11 thrusters 75/55 RX+ 95/65 11 pull-ups RX+ CTB 11 push-ups RX+ HSPU 11

WOD: A. Back Squat + Lunge Complex: 2 back squats + 1 back rack lunge on each leg + 2 back squats 4 sets of the

WOD: A. Strict Press 5 sets 8 reps E2MOM from the floor B. Complete 3 rounds for time of: 400m run 40ft handstand walk or 4

WOD: A. EMOM for 5 minutes: 1 power snatch to 1 squat snatch rest 2 minutes and change weights EMOM for 5 minutes: 1 power clean & power

WOD: “Tabata Training” Tabata goblet squats 32kg/24kg/16kg rest 1 minute Tabata pull-ups rest 1 minute Tabata hand release push-ups rest 1 minute Tabata KBS 32kg/24kg/16kg rest 1 minute Tabata sit-ups ab-mat unanchored rest 1 minute Tabata

WOD: “LUCE” 3 rounds for time of: run 1K 10 muscle-ups (or 10 double push-up burpees) 100 squats *this will be conducted without a weight vest*

In-House Team/Couples Competition! Three WODs, Three Divisions, Three Winners! First Heat starts at 830am. Come out and support your fellow athletes! Reminder: All regular classes

WOD: A. Split or Power Jerk 3-2-2-1-1 E2MOM B. Complete the following for time: 200m run 30 KBS 24kg/16kg RX+ 32kg/24kg 200m run 30 box jumps

WOD: A. 1 power clean to 3 thrusters E2MOM for 10 minutes B. Sprint Sets: 3 rounds for time of: 22 power cleans 95/65 RX+ 1115/80

WOD: With a continuously running clock, complete the following: 1000m row or 1000m run Exactly at the 4 minute mark, complete: 5 rounds for time of:

WOD: A. Bench Press: 6 sets of 8 reps E2MOM B. 10-9-8-7-6-5-4-3-2-1 reps of: chest to bar pull-ups ring dips elevated hand release push-ups (2 45#

WOD: Complete the following for time of: 200m run 30 burpees 15 OHS 95/65 RX+ 135/95 (55 and over 75/55) 400m run 20 burpees 20 front

WOD: “Jag 28” Complete the following for time: 800m run 28 KBS 32kg/24kg 28 strict pull-ups 28 KB hang clean & jerk, (2) 32kg/24kg 28 strict

WOD: A. In 10 minutes, build up to a 2RM TnG power clean B. Complete 4 rounds for time of: 400m run 2 power cleans 165/115

A. In 15 minutes, achieve a 20 rep max OHS from the floor B. 11 minute ascending AMRAP of: 1 muscle up or 1 burpee

WOD: A. Deadlift 5 sets 3 reps E2MOM B. 3 minute AMRAP of: row 350m to max reps deadlifts 225/155 or 185/125 rest 3 minutes 3 minute AMRAP

WOD: A. EMOM x 6 minutes weighted pull-ups (perform 1-5 reps AHAP each minute); strict, weighted, minimal assistance B. Complete the following for time of: 200m

WOD: A. In 15 minutes, achieve a 20RM shoulder to overhead (from floor) B. 10 minute ascending AMRAP of: 1 HSPU or shoulder to overhead 115/80

WOD: A. Back Squat: In 15 minutes, achieve a 20RM back squat B. 10-9-8-7-6-5-4-3-2-1 reps for time of: thrusters 95/65 or 75/55 over the bar lateral

WOD: “Drop Down Double Grace” Complete the following for time of: 30 reps Clean and Jerk 135/95 straight to 30 reps Clean and Jerk 95/65 *athlete

WOD: Pull-up or muscle-up biathlon: Complete the following for time of: 400m run 21 unbroken pull-ups or 12 unbroken muscle-ups (bar or ring) 400m run 18

WOD: A. Push Press 5 sets 3 reps E3MOM B. 8 minute AMRAP of: 12 hang power cleans 115/80 RX+ 155/105 55+85/75 9 shoulder to overhead

WOD: A. EMOM for 10 minutes perform 2 power snatch and 3 OHS B. Complete the following for time of: row 1000m 100 double unders run

WOD: A. Spend 10 minutes building up on deadlift and working technique on HSPU B. With a continuously running clock complete 6 rounds of the following

WOD: A. Back Squat: 5 sets of 3 reps E3MOM B. 9 minute AMRAP of: 21 WBS 20/14 10’/9′ clear line 15 pull-ups 9 power snatch

WOD: A. EMOM for 5 minutes 5 burpees and 10 double unders B. Complete the following for time of: 25 hand release push-ups 100 double unders

WOD: Spend 10 minutes warming up and determining a weight to attempt WOD… “GWEN” For load: 15-12-9 reps of Clean (power or squat or both) and

WOD: A. Sumo Deadlift: 5-5-5-5 E2MOM B. 21-18-15-12-9-6-3 rep rounds of: sumo deadlift high pull 75/55 shoulder to overhead 75/55 box jumps/step ups 24″/20″ CFHSV Running &

WOD: “Filthy Fifties” For time: 50 box jumps 24″ 50 jumping pull-ups (wrist folds at bar) 50 KBS 16kg 50 walking lunges, alternating 50 knees to

WOD: A. Front Squat 5 sets of 3 reps E2:30MOM B. 11 minute AMRAP of: 4 power cleans 105/75 or 145/100 5 front squats of 105/75

WOD: A. Strict Press 5 sets of 4 reps E2:30MOM B. 6 minute AMRAP of: 10 push press 105/75 or 145/100 400m sprint 10 push press

WOD: 4 rounds for time of: 7 Deadlifts 255/175 RX+ 315/225 (55 and over 225/135) 42 double unders 14 ring dips (55 and over hand release

WOD: A. Back Squat 5 sets of 4 reps E2:30MOM B. 21-15-9 reps of: OHS 75/55 or 95/65 over the bar burpees pull-ups

WOD: “Wyk” 5 rounds for time of: 5 front squats 225/155 5 rope climbs 15′ 400m run with 45/25 plate Army Pfc. Jacob H. “Wyk” Wykstra,

WOD: Complete the following for time of: row or run 1200m 40 KBS 24kg/16kg RX+ 32kg/24kg run or row 1200m (opposite of last) 40 WBS 20/14

WOD: A. Bench Press 5 sets of 4 reps E2:30MOM B. 12 minute AMRAP of: 10 double push-up burpees 25 double unders 10 ab-mat sit-ups un-anchored

WOD: A. Deadlift 5 sets 4 reps E2:30MOM B. Complete the following for time of: 10 deadlifts 225/155 or 275/185 20 pull-ups 800m run 15 deadlifts

WOD: A. Front Squat 5 sets 4 reps E2:30MOM B. 14 minute AMRAP of: 10 front squats 155/105 RX+ 185/125 (55 and over 115/80) 20 pull-ups

WOD: A. Strict Press: 5 sets of 5 reps E2:30MOM B. Complete the following for time of: 10 shoulder to overhead 139/95 or 155/105 RX+ 185/125

WOD: A. Back Squat 5 sets 5 reps E2:30MOM B. Complete the following for time of: 15 WBS 20/14 10′ 30 double unders 20 WBS 20/14

WOD: “Chelsea” Each minute on the minute for 30 minutes: 5 pull-ups 10 push ups, strict 15 air squats Continue as long as possible on the

WOD: Complete the following for time of: 500m row buy in, then: 3 rounds of: 11 burpee toes to bar 11 power cleans 135/95 RX+ 165/115

WOD: A. Front Squats: 5 sets 5 reps E2:30MOM B. 5 minute AMRAP of: 400m run, then 8 KB SDHP 24kg/16kg RX+ 32kg/24kg 8 KB goblet

WOD: A. Technique Work: EMOM x 5 minutes 1 muscle snatch to 1 snatch balance 2 minutes to adjust load EMOM x 5 minutes 1 power snatch to

WOD: A. Deadlift 5 sets of 5 reps E2:30MOM B. With a continuously running clock and one selected load changing exercises each minute: Loads= 135/115/105/95/85/75/65/55/45 1

WOD: A. Bench Press 5 sets of 6 reps E2:30MOM B. 4 minute AMRAP of: 6 push press 95/65 9 barbell push-ups 12 WBS 20/14 10′

WOD: A. Back Squat 5 sets 6 reps E2:30MOM B. Complete the following for time of: 400m run 15 over the bar lateral burpees 15 ground

WOD: “Willy” 3 rounds for time of: 800m run 5 front squats 225/155 200m run 11 chest to bar pull-ups 400m run 12 KBS 32kg/24kg Enlarge

WOD: A. In 10 minutes build up to a 3RM TnG squat snatch B. 14 minute AMRAP of: 7 squat snatch 95/65 or 115/80 or 135/95

WOD: A. Deadlift: 5 sets of 6 reps E2:30MOM B. 2 minute Sprint AMRAP: 5 shoulder to overhead 115/80 RX+ 135/95 (55 and over 95/65) 5

WOD: 2 rounds for time of: 1000m row 25 burpees 15 WBS 20/14 10’/9′ 800m run 25 box jumps/step ups 24″/20″ 15 WBS 20/14 10’/9′

WOD: A. Front Squat 5 sets of 6 reps E2:30MOM B. Complete the following for time of: 8 squat cleans 155/105 RX+ 185/125 (55 and over

WOD: A. Strict Press: 6-6-6-6-6 E2:30MOM B. Complete the following for time of: 101 KBS 24kg/16kg RX+ 32kg/24kg 101 double unders 101 ab-mat sit-ups, unanchored

WOD: Run 1 mile for time Exactly at the 10 minute mark after the start of the run, the next AMRAP will start. Athlete has to finish

WOD: “Diane” 21-15-9 reps for time of: Deadlifts 225/155 HSPU

WOD: A. EMOM for 5 minutes pull-up progression 3-7 reps weighted, strict, C2B, kipping, butterfly, banded, jumping, ring rows (athletes choice) B. 12 minute AMRAP of:

WOD: A. Strength Cluster: In 10 minutes build up to a max set of 1 Shoulder to Overhead, 2 Barbell Lunges (in place alternating, one on

WOD: “Fight Gone Bad” In this workout, you move from each of five stations after a minute. This is a five minute round from which a

WOD: A. Back Squat: 3-2-1-1-1 E2:30MOM B. E3MOM for 4 rounds: sprint 400m, then max reps toes to bar rest 3 minutes Score = total toes

WOD: A. Cluster: In 10 minutes build up to a 1RM power snatch followed by 1 squat clean B. B. Spend 10 minutes working on and

WOD: A. Shoulder Press: 10-5-5-10 E3MOM B. Complete the following for time of: 21-15-9 push press 95/65 RX+ 115/80 KBS 24kg/16kg RX+ 32kg/24kg burpees

WOD: “Jackie” Complete the following for time of: 1000m row 50 thrusters 45/35 30 pull-ups

WOD: A. EMOM Clean & Jerk Training: Clean & Jerk EMOM x 8 Min 1: 10 cleans 75/55, 95/65, 135/95 Min 2: 10 jerks 75/55, 95/65,

WOD: Complete the following for time of: 400m run 20 double unders 20 burpees 600m run 40 double unders 40 box jumps 24″/20″ 800m run 80

WOD: Complete the following for time in any order and partition as desired of: 100 WBS 20/14 10′ clear line 100 pull-ups 100 sit-ups ab-mat anchored

WOD: A. Power Snatch to OHS, building up E2MOM for 12 minutes 2 power snatch to 2 OHS B. 2 rounds for time of: 21 over

WOD: A. Bench Press: 10-5-5-10 E3MOM B. 14 minute AMRAP of: 8 deadlifts 275/185 RX+ 315/215 (55 and over 205/140) 9 knees to elbows 10 barbell

WOD: Complete the following for time of: 400m run 10-8-6-4-2 reps of: front squats 95/65 RX+ 135/95 pull-ups RX+ chest to bar 800m run 2-4-6-8-10 reps

WOD: “Zembiec” 5 rounds for time of: 11 back squats 185/125 (from floor) 7 strict burpee pull-ups 400m run **during each burpee pull-up, perform a strict

WOD: A. Spend 15 minutes working on and setting up muscle up and HSPU areas B. “Nate” 20 minute AMRAP of: 2 muscle ups 4 HSPU

WOD: A. Push Press 10-5-5-10 E3MOM B. Complete the following for time of: 40 double unders 20 power cleans 95/65 RX+ 115/80 (55 and over 75/55)

WOD: A. In 10 minutes, achieve a 2RM OHS rest 5 minutes, set up muscle-up and pull-up areas B. 10 minute AMRAP of: 3 OHS 95/65

WOD: “A Chipper with a Final Catch” Complete the following for time of: 30 HSPU (55 and over 4″ rise/2 abmats) 30 chest to bar pull-ups

WOD: A. Sumo Deadlift 5-3-5-3 E2:30MOM B. 4 rounds for time of: 12 sumo deadlift 225/155 6 over the bar burpees 12 toes to bar 24

WOD: A. Back Squat: 10-5-5-10 E3MOM B. 16 minute AMRAP of: buy in: 400m run with kettle bell 24kg/16kg, RX+ 32kg/24kg then, 6 pull-ups RX+ strict

WOD: “The Bear Complex” 5 rounds for 7 reps of: power clean to front squat to push press or jerk to back squat to back rack

WOD: Complete the following for time of: 1200m run 45 KBS 24kg/16kg RX+ 32kg/24kg 800m run 35 KBS 24kg/16kg RX+ 32kg/24kg 400m run 25 KBS 24kg/16kg

WOD: A. Power Snatch to Snatch Balance to Squat Snatch Cluster E3MOM B. Triple Threat AMRAPs: 3 minute AMRAP of: 5 squat snatch 95/65 or 75/55

WOD: 2 rounds for time of: 500m row 15 over the box jumps 24″/20″ RX+ 30″/24″ 15 hand release push-ups RX+ HSPU 15 V-ups 400m run