WOD 102919

Tuesday

"Bruiser"

AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders

WOD 102819

Monday

50-40-30-20-10 reps for time of:

Row (calories)
Thrusters

♀ 35 lb. ♂ 45 lb.

WOD 102719

Sunday

Run or Row

Row 250 m 

Or
Run 400 m

WOD 102619

Saturday

Complete as many rounds as possible in 20 minutes of:

5 pull-overs
20 anchored sit-ups
1-minute plank hold

WOD 102519 - Open Workout 20.3

Friday

Workout 20.3 / Workout 18.4

Diane

21-15-9 reps of:
Deadlifts,

Handstand push-ups

♀ 155 lb. ♂ 225 lb.

Then,

21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set

♀ 205 lb. ♂ 315 lb.

Time cap: 9 minutes

WOD 102419

Thursday

Run 5,000 meters

Practice SLIPS for 20 minutes

WOD 102319

Wednesday

"Jack in the Box"

For Time:
1000 Meter Run
75/50 Calorie Row
10 Bar Muscle-Ups
40 Dumbbell Box Step-Ups (50/35# to 24"/20")
10 Bar Muscle-Ups
75/50 Calorie Row
1000 Meter Run

WOD 102219

Tuesday

Complete as many rounds as possible in 20 minutes of:

500-m row
50 single-leg squats, alternating
10 squat snatches

♀ 95 lb. ♂ 135 lb.

WOD 102119

Monday

3 rounds for time of:

400-m run
21 ring dips
2 legless rope climbs, 15 feet

WOD 102019

Sunday

Sumo deadlift 

3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

WOD 101919

Saturday

"Relentless"

On the 4:00 x 5 Rounds:
500/400m Row
50% of Max Strict HSPU
5 Power Cleans

Building across the five rounds on the power clean to a 5-rep heavy.

WOD 101819 - Open Workout 20.2

Friday

Workout 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

WOD 101719

Thursday

For time:

100 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

WOD 101619

Wednesday

5 rounds for time of:

5 strict muscle-ups
1-minute L-sit hold

WOD 101519

Tuesday

"Child's Play"

3 Rounds:
15 Deadlifts (205/145)
20 Dumbell Front Squats (50's/35's)
80 Double-Unders

WOD 121419

Monday

5 rounds for time of:

50 double-unders
20 sumo deadlift high pulls
20 AbMat anchored sit-ups
20-cal. row

♀ 55 lb. ♂ 75 lb.

WOD 121319

Sunday

4 rounds of Tabata: 

row or jump rope

Choose one, or mix and match.

Rest 5 minutes between rounds.

WOD 101219

Saturday

"Mind Control"

7 Rounds:
7 Toes to Bar
7 Front Squats
200 Meter Run

Pounds - 135/95

WOD 101119 - Open Workout 20.1

Friday 

"Open 20.1"

10 Rounds:
8 Ground to Overhead (65/95)
10 Bar-Facing Burpees

*15:00 Time Cap

WOD 101019

Thursday

SLIPS Practice

12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practice

WOD 100919

Wednesday

Row 5,000 meters

WOD 100819

Tuesday

"Breakfast Club"

5 Rounds of AMRAP 1:30:
25 Double Unders, 6 Deadlifts (225/155#) (102.5/70kg)
25 Double Unders, Max Strict HSPU in Time Remaining
Rest 30 Seconds Between Rounds.

WOD 100719

Monday

"Rug Mouse"

20 Minute Row

*On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)

WOD 100610

Sunday

2 rounds for time of:

75 kettlebell swings
50 GHD sit-ups
Row 1,000 m

♀ 16 kg ♂ 20 kg

WOD 100519

Saturday

"Adderall"

AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)

Rest 3 Minutes

AMRAP 4:
400 Meter Run
Max Thrusters (95/65)

WOD 100419

Friday

“BFF”

AMRAP 20:
100 Double Unders
50 Wallballs (20/14)
40 Calorie Row
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar
10 Bar Muscle-ups

WOD 100319

Thursday

"Miracle-Gro"

5 Rounds:
200 Meter Run
15/12 Calorie Row
12 Strict Handstand Push-ups

WOD 100219

Wednesday

3 rounds at any pace of:

Max pull-ups
Max-rep bench press (♀ 95 / ♂ 135 lb. )
Max squats in 60 seconds

WOD 100119

Tuesday

For time:

Run 1,600 meters
9 thrusters
Run 800 meters
15 thrusters
Run 400 meters
21 thrusters

♀ 75 lb. ♂ 115 lb.

WOD 093019

Monday

"Snake Bite"

With a 9:00 Time Cap:
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

After Completion or Cap, until the 12 Minute Mark:
Build to Heavy Single Snatch
Power or Squat

WOD 092919

Sunday

Row 5 km 

This is an all out effort for time.

WOD 092819

Saturday

"Jelly"

5 Rounds:
400 Meter Run
30/24 Calorie Row
30 Wallballs (20/14)

WOD 092719

Friday

"Gut Feeling"

AMRAP 16:
12 Hang Power Cleans (155/105)
12 Burpee Box Jump Overs (24/20)
12 Push Jerks (155/105)
12 Bar Muscle-ups

WOD 092619

Thursday

Complete as many rounds as possible in 20 minutes of:

15 push jerks
15 box jumps
15 back extensions

♀ 65-lb. barbell and 20-in. box
♂ 95-lb. barbell and 24-in. box

WOD 092519

Wednesday

"Workaholic"

3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
... Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

WOD 092419

Tuesday

50-40-30-20-10 reps for time of:

AbMat sit-ups
Wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

WOD 092319

Monday

"Bartender"

5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

WOD 092219

Sunday

3 rounds for time of:

21 hang squat snatches
Row 500 meters
Plank hold for time equal to row time

♀ 75 lb. ♂ 115 lb.

WOD 092119

Saturday

"Mighty Ducks"

For Time (30 Minute Cap):
20 Clean and Jerks (135/95)
400 Meter Team Run
3 Rope Climbs
400 Meter Team Run
33 Barbell-Facing Burpees
400 Meter Team Run

3 Rope Climbs
400 Meter Team Run
20 Clean and Jerks (135/95)

WOD 092019

Friday

"Air Conditioning"

On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (70's/50's)
20 Wallballs (20/14)
20/15 Calorie Row

WOD 091919

Thursday

On a 25-minute clock:

As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats

WOD 091819

Wednesday

3 Rounds:

2 Minute Window:
15/12 Calorie Row
10 Chest to Bar Pull-Ups
Max Wallballs (20/14)
Rest 30 seconds between rounds.

WOD 091719

Tuesday

"Fuller Circle"

For Time:
50/35 Calorie Row
125 Double-Unders
2k Row
125 Double-Unders
50/35 Calorie Row

WOD 091619

Monday

"Master Splinter"

3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)

WOD 091519

Sunday

3 rounds for time of:

Run 800 meters
Rest 2 minutes

WOD 091419

Saturday

"Thumb War"

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Row Calories
1 Minute Rest

WOD 091319

Friday

"Tummy Time"

15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Barbell-Facing Burpees

WOD 091219

Thursday

Deadlift 

5-5-3-3-3-1-1-1-1 reps

WOD 091119 - Patriot Day

Wednesday

Nancy

5 rounds for time of:
400-meter run
15 overhead squats

♀ 65 lb. ♂ 95 lb.

WOD 091019

Tuesday

"Road Trip"

5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders

WOD 090919

Monday

"Hot Mess"

2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Row

WOD 090819

Sunday

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups
36 kettlebell swings

♀ 1.5 pood ♂ 2 pood

WOD 090719

Saturday

5 rounds for time of:

400-m run
10 overhead squats

♀ 95 lb. ♂ 135 lb.

WOD 090619

Friday

"Charlie Horse"

For Time:
10 Wallballs, 15/12 Calorie Row
20 Wallballs, 15/12 Calorie Row
30 Wallballs, 15/12 Calorie Row
40 Wallballs, 15/12 Calorie Row
50 Wallballs, 15/12 Calorie Row

Medicine Ball: 20/14

WOD 090519

Thursday

Rest Day

WOD 090419

Wednesday

"Fish out of Water"

For Time:
2K Row

... Directly into:

10 Rounds:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

WOD 090319

Tuesday

"Big Bird"

AMRAP 18:

20 Dumbbell Snatches (50/35)
15/12 Calorie Row
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

WOD 090219 - Labor Day

Monday

"Dive Bar"

For Time:
800 Meter Run
50 Barbell Thrusters
800 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 Barbell Thrusters

Barbell - 75/55#

WOD 090119

Sunday

Row 100 m TT

Row 100 m 

This is an all out effort for time.

WOD 083119

Saturday

Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

♀ 14-lb. ball, 75-lb. deadlifts and cleans
♂ 20-lb. ball, 115-lb. deadlifts and cleans

WOD 083019

Friday

"Squeaky Clean"

3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Pounds: 115/85

WOD 082919

Thursday

For 20 minutes:

10 deadlifts
10 strict handstand push-ups

WOD 082819

Wednesday

"Halftime"

30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)

... Directly into:

10-20-30:
Bar-Facing Burpees
Calorie Row

WOD 082719

Tuesday

On the 5:00 x 5 Rounds:

400 Meter Run
12/9 Calorie Row
15 Toes to Bar

WOD 082619

Monday

"Sucker Punch"

21-18-15-12-9:
Kettlebell Swings (53/35)
Thrusters (75/55)

WOD 082518

Sunday

For time:

50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

WOD 082419

Saturday

"Runaway Train"

3 Rounds (30 Minute Cap):
400 Meter Run
40/30 Calorie Row

Directly Into…

15 Clean and Jerks (115/85)
12 Clean and Jerks (135/95)
9 Clean and Jerks (155/105)
6 Clean and Jerks (185/125)
3 Clean and Jerks (205/135)

WOD 082319

Friday

"Crazy Stairs"

For Time:
10 Rounds of "CTB Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)

WOD 082219

Thursday

4 rounds for time of:

Row 500 meters
Rest 3 minutes

WOD 082119

Wednesday

"Frank the Tank" Part 1 (On the 0:00)

AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

Rest 5 Minutes

"Frank the Tank" Part 2 (On the 10:00)

AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (225/155)
9 Barbell Facing Burpees

Rest 5 Minutes

"Frank the Tank" Part 3 (On the 20:00)

AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (275/185)
6 Barbell Facing Burpees

WOD 082019

Tuesday

"30 Rock"

AMRAP 20:

30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Row
30 Toes to Bar

WOD 081919

Monday

"Dirty Water"

For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

WOD 081819

Sunday

3 rounds for time of:

3 minutes of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

WOD 081719

Saturday

Barbara

5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between each round.

WOD 081619

Friday

"Hangnail"

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Row
20 Barbell Facing Burpees
15 Deadlifts (245/165)

WOD 081519

Thursday 

Complete as many rounds as possible in 15 minutes of:

400-m run
15 body-weight deadlifts

WOD 081419

Wednesday

"IHOP"

AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans

Pounds: 165/115

WOD 081319

Tuesday

7 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken — e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.

WOD 081219

Monday

"Hit and Run"

3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

WOD 081119

Sunday

10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

♀ 30-lb. dumbbells
♂ 45-lb. dumbbells

WOD 081019

Saturday

10 rounds, each for time, of:

100-meter sprint
Rest 90 seconds

WOD 080919

Friday

5 rounds for time of:

Row 500 meters
15 bench presses

♀ 95 lb.
♂ 135 lb.

WOD 080819

Thursday

Rest Day

WOD 080719

Wednesday

"Optimus Prime"

AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)

WOD 080619

Tuesday

"Monkey Business"

4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups

WOD 080519

Monday

"Rocket Power"

21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches

Pounds - 115/85

WOD 080419

Sunday

Row 2 km TT

Row 2 km 

This is an all out effort for time.

WOD 080319

Saturday

Mary

Complete as many rounds in 20 minutes as you can of:
5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups

WOD 080219

Friday

For time:

800-m row

66 kettlebell jerks

132-ft. handstand walk

♀ two 12-kg KBs
♂ two 16-kg KBs

WOD 080119

Thursday

4 rounds for time of:

400-m run
3 legless rope climbs
7 snatches

♀ 130 lb.
♂ 185 lb.

WOD 073119

Wednesday

"Ninja Turtle"

5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Row

WOD 073019

Tuesday

"Kelly Rowland"

For Time:
50/35 Calorie Row

3 Rounds of “Kelly”
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

50/35 Calorie Row

WOD 072919

Monday

"Beef Jerky"

AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (165/115)

WOD 072819

Sunday

Nancy

5 rounds for time of: 

Run, 400 m 

15 Overhead Squats, 95/65 lbs

WOD 072719

Saturday

"Heartburn"

1 Mile Run 

...directly into...

10 Rounds of:
7 Thrusters
7 Pull-Ups
7 Burpees

Barbell Pounds - 75/55

WOD 072619

Friday

"Hop Scotch"

5 Rounds:
10 Power Snatches
10 Box Jump Overs (24"/20")

Barbell Pounds - 95/65

WOD 072519

Thursday

3 times through with a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.

Begin with strict chest-to-bar pull-ups. Once you fail, start over with strict chin-over-bar pull-ups. Once you fail, start over with kipping chest-to-bar pull-ups.

WOD 072419

Wednesday

"Trail Blazer"

3 Rounds:
800 Meter Run
80 Double-Unders
21 Barbell Push Presses

Barbell Pounds - 115/85

WOD 072319

Tuesday

"Nowhere Fast"

For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute - 5 Toes to Bar

Barbell - 155/105 lb

WOD 072219

Monday

Kelly

5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

♀ 20-inch box, 14-lb. ball
♂ 24-inch box, 20-lb. ball

WOD 072119

Sunday

Clean and jerk 

1-1-1-1-1 reps

WOD 072019

Saturday

Row 

2000 meters for time

WOD 071919

Friday

"Scarface"

2 Rounds:
8 Power Snatches (175/125)
8 Bar Facing Burpees

Directly into...

2 Rounds:
8 Power Snatches (155/105)
8 Bar Facing Burpees

Directly into...

2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

WOD 071819

Thursday

5 rounds for time of:

21 back squats
1 legless rope climb, 15 ft.

♀ 95 lb. ♂ 135 lb.

WOD 071719

Wednesday

"Meter Maid"

For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps

Wallball - 20/14#
Box Jump - 24"/20"

WOD 071619

Tuesday

3 rounds for time of:

1,000-meter row
5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

WOD 071519

Monday

"Tailspin"

AMRAP 14:
15 Thrusters
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders

Barbell Pounds - 95/65

WOD 071419

Sunday

3 rounds for time of:

Run 400 meters
15 thrusters
21 inverted burpees

♀ 95 lb. ♂ 135 lb.

WOD 071319

Saturday

"Mind Eraser"

AMRAP 20:
7 Power Cleans
7 Burpees
200 Meter Run

Barbell Pounds - 135/95

WOD 071219

Friday

3 rounds for time of:

Run 400 meters
15 deadlifts
21 pull-ups

♀ 165 lb. ♂ 250 lb.

WOD 071119

Thursday

Rest Day

WOD 071019

Wednesday

"Double Header"

For Time:
50/35 Calorie Row

... Directly into:

100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups

... Directly into:

50/35 Calorie Row

WOD 070919

Tuesday

"Run DMC"

4 Rounds:
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 12 DB Power Snatches

Dumbbell Pounds - 70/50

WOD 070819

Monday

"Elizabeth"

For Time
21-15-9:
Squat Cleans
Ring Dips

Pounds - 135/95

WOD 070719

Sunday

Run

800 meters for time

WOD 070619

Saturday

"Nail Biter"

4 Rounds:
1:00 - Toes to Bar
1:00 - Power Snatches
1:00 - Thrusters
1:00 - Calorie Row
2:00 - Rest

Barbell Pounds - 75/55

WOD 070519

Friday

Joshie

3 rounds for time of:

21 dumbbell squat snatches, right arm
21 L pull-ups
21 dumbbell squat snatches, left arm
21 L pull-ups

♀ 25-lb. dumbbell ♂ 40-lb. dumbbell

WOD 070419 - Independence Day

Thursday - July 4th

J.T.

21-15-9 reps for time of:

Handstand push-ups
Ring dips
Push-ups

WOD 070319

Wednesday

"Leg Work"

On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
15 Dumbbell Front Squats
15/12 Calorie Row

Dumbbell - 50's/35's

WOD 070219

Tuesday

"Sugar Daddy"

For Time:
21 Deadlifts

400m Run

15 Deadlifts 

400m Run
9 Deadlifts 

400m Run

Barbell - 225/155

WOD 070119

Monday

"Fish out of Water"

For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats

Barbell - 155/105

WOD 063019

Sunday

Without rest, 2 rounds of:

1-minute support on rings
15-ft. rope climb, legless ascent and descent
1-minute plank hold
15-ft. rope climb, legless ascent and descent
1-minute handstand hold
15-ft. rope climb, legless ascent and descent

WOD 062919

Saturday

"Shake Weight"

3 Rounds:
800m Run
21 Toes to Bar
30 Dumbbell Power Snatches (50/35)

WOD 062819

Friday

Complete as many rounds as possible in 10 minutes of:

400-m run
Max set of strict pull-ups
Max set of strict ring dips

WOD 062719

Thursday

3 rounds for time of:

1,000-m row
50 wall-ball shots
100-ft. handstand walk
100 double-unders

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

WOD 062619

Wednesday

"Nancy"

5 Rounds:
400m Run
15 Overhead Squats (95/65)

WOD 062519

Tuesday

"Water Break" Part #1

AMRAP 4:00
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over Rower
27/21 Calorie Row

Rest 4:00

"Water Break" Part #2

AMRAP 4:00

21 Hang Power Cleans (115/85)
21 Lateral Burpees Over Rower
21/15 Calorie Row

Rest 4:00

"Water Break" Part #3

AMRAP 4:00

15 Hang Power Cleans (135/95)
15 Lateral Burpees Over Rower
15/12 Calorie Row

WOD 062419

Monday

"Jack Daniels"

For Time:
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups

WOD 062319

Sunday

3 rounds for time of:

21 power cleans
Run 400 m
Plank hold for time equal to run time

♀ 105 lb. ♂ 155 lb.

Stretch for 20 minutes

WOD 062219

Saturday

"Walmart"

AMRAP 30:
7/5 Calorie Row
10 Medball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds - 95/65
2nd 6 Rounds - 115/85
3rd 6 Rounds - 135/95
4th 6 Rounds - 155/105

WOD 062119

Friday

"El Nino"

For Time:
1 Mile Run
50 DB Snatches (50/35)
400 Meter Med Ball Run (20/14)
30 Pull-Ups
20 Burpee Box Jumps (24"/20")

WOD 062019

Thursday

For time:

21 bench presses
21 strict L chest-to-bar pull-ups
Run 800 m
15 bench presses
15 strict L chest-to-bar pull-ups
Run 800 m
9 bench presses
9 strict L chest-to-bar pull-ups
Run 800 m

♀ 115 lb. ♂ 175 lb.

WOD 061919

Wednesday

3 rounds for time of:

15 thrusters
3 15-ft. rope climbs, legless ascent and descent

♀ 105 lb. ♂ 155 lb.

WOD 061819

Tuesday

"Helen"

3 Rounds:
400m Run
21 KBS (53/35)
12 Pull-Ups

WOD 061719

Monday

"Escape from Wonderland"

3 Rounds:
75 Double-Unders
50 Air Squats
25/18 Calorie Row

WOD 061619 - Father's Day

Sunday

The Ghost

6 rounds, 1 min per station, of: 

Row Calorie 

Burpee 

Double Under 

Rest 1 min

WOD 061519

Saturday

4 rounds for time of:

500-m row
L-sit, from the ground, for same time as row

WOD 061419 - Flag Day

Friday

"Rush Hour"

On the 4:00 x 5 Rounds:
12/9 Calorie Row
9 Barbell-Facing Burpees
6 Power Snatches (135/95)

WOD 061319

Thursday

Rest Day

WOD 061219

Wednesday

"Chest Hair"

For Time:
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)

WOD 061119

Tuesday

"The Good Life"

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)

WOD 061019

Monday

"High Heels"

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders

WOD 060919

Sunday

Run

1 mile for time

WOD 060819

Saturday

"Gut Check"

25:00 Time Cap:
67/47 Calorie Row

... Directly into:

3 Rounds:
17 Toes to Bar
17 Box Jump Overs (24"/20")
17 Power Snatches*

Round 1 Barbell - 95/65
Round 2 Barbell - 115/85
Round 3 Barbell - 135/95

WOD 060719

Friday

Strict Nicole

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep strict pull-ups

WOD 060619

Thursday

Back squat 

15-12-9-6-3 reps

WOD 060519

Wednesday

"Slap Happy" Part #1

In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy" Part #2

In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy" Part #3

In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24"/20")

WOD 060419

Tuesday

"Power Ranger"

15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run

Rx - 155/105

WOD 060319

Monday

3 rounds for time of:

15-ft. rope climb, legless ascent and descent
21 strict push-ups, chest to ground, feet on 20-in. box

WOD 060219

Sunday

For time:

Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters

WOD 060119

Saturday

"Adderall"

Part #1 – In a 10:00 Window:
Run 1 Mile
Time Remaining, Max Power Clean and Jerks (135/95)

— Rest 3:00 —

Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)

WOD 053119

Friday

"Death Race"

5 Rounds:
15/10 Calorie Row
10 Burpees

WOD 053019

Thursday

Overhead squat 

5-3-3-1-1-1 reps

WOD 052919

Wednesday

"Bel Air"

AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ (50/35)
40 Double-Unders
20/15 Calorie Row

WOD 052819

Tuesday

"Jelly Belly"

50 AbMat SU, 25 Cal Row, 10 Deadlifts
40 AbMat SU, 20 Cal Row, 8 Deadlifts
30 AbMat SU, 15 Cal Row, 6 Deadlifts
20 AbMat SU, 10 Cal Row, 4 Deadlifts
10 AbMat SU, 5 Calorie Row, 2 Deadlifts

Rx Barbell – 275/185

WOD 052719 - Memorial Day

Monday - Memorial Day 2019

Memorial Day MURPH

Murph

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

*With a 20 lb Vest or Body Armor

WOD 052619

Sunday

7 minutes of scales practice
7 minutes of L-sit practice
7 minutes of handstand practice (inversion)
7 minutes of plank practice
7 minutes of stretching

WOD 052519

Saturday

"Fancy Pants"

For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run

Rx- 95/65

WOD 052419

Friday

"The Joker"

For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift

Rx - 225/155

WOD 052319

Thursday

Murph

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

*With a 20 lb Vest or Body Armor

WOD 052219

Wednesday

"Dirt Nap"

3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

WOD 052119

Tuesday

3 rounds for time of:

1,000-m row
15 clean and jerks

♀ 95 lb. ♂ 135 lb.

WOD 052019

Monday

"Hot Air"

On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)

WOD 051919

Sunday

Complete as many rounds as possible in 20 minutes of:

5 strict L pull-ups
10 ring dips
15 single-leg squats

WOD 051819

Saturday

"Buzz Lightyear"

30:00 Time Cap:
3 Rounds:
400 Meter Team Run
50 Barbell-Facing Burpees
9 Rope Climbs (15')
... Directly into:
7 Clean and Jerks (115/85)

7 Clean and Jerks (135/95)
7 Clean and Jerks (155/105)
7 Clean and Jerks (185/125)
7 Clean and Jerks (205/135)

WOD 051719

Friday

"Fight Club"

3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Row Calories
Rest 1:00 between rounds.

Rx Barbell – 95/65
Rx Box – 24″/20″

WOD 051619

Thursday

LLEA Hiking Event

6 - 7:30 pm
201 E. Joners St

WOD 051519

Wednesday

4 rounds for time, alternating arms each round, of:

10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups

♀ 35-lb. dumbbell ♂ 50-lb. dumbbell

WOD 051419

Tuesday

"Undercover"

3 Rounds:
15 Power Cleans (115/85)

20 Pushups

Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders

Directly into 1 Round:
50/35 Calorie Row

WOD 051319

Monday

"Wall Street"

3 Rounds:
800m Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14) *Females to a 9' Target

WOD 051219 - Mother's Day

Sunday

Rest Day

WOD 051119

Saturday

Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

WOD 051019

Friday

Fran

21-15-9 reps for time of:
Thrusters
Pull-ups

♀ 65 lb. ♂ 95 lb.

WOD 050919

Thursday

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

WOD 050819

Wednesday

"Jack Squat"

21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run

Rx Barbell – 135/95
Rx Kettlebell – 70/53

WOD 050719

Tuesday

"Lead Foot" Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

"Lead Foot" Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

"Lead Foot" Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

WOD 050619

Monday

3 rounds for time of:

15 cleans
15 thrusters
1,000-m row

♀ 95 lb. ♂ 135 lb.

WOD 050519

Sunday

Walk 400 meters 

carrying 50-lb. dumbbells (♀ 35-lb.)?

WOD 050419

Saturday

"Sleep Walk"

"Sleep Walk" Part #1

In a 7:00 Window: 33/23 Calorie Row
Time Remaining - Max Overhead Squats (95/65)
... Rest 3:00

"Sleep Walk" Part #2

In a 6:00 Window: 25/16 Calorie Row
Time Remaining - Max Hang Squat Cleans (115/85)
... Rest 3:00

"Sleep Walk" Part #3

In a 5:00 Window: 16/10 Calorie Row
Time Remaining - Max Thrusters (135/95)

WOD 050319

Friday

4 rounds for time of:

21 bench presses
15 pull-ups
400-m run

♀ 95 lb. ♂ 135 lb.

WOD 050219

Thursday

Tabata squats

L-sit for 2 minutes in as few sets as possible (AFSAP)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is the least number of reps performed in any of the eight intervals.

WOD 050119

Wednesday

"Waterlogged"

For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell - 50/35
Box - 24"/20"

WOD 043019

Tuesday

"Front Runner"

For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks

Rx - 155/105

WOD 042919

Monday

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

WOD 042819

Sunday

Back squat 1-1-1-1-1 reps

Then, for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents

WOD 042719

Saturday

5 rounds for time of:

7 left-arm dumbbell rows
7 right-arm dumbbell rows
21 dumbbell bench presses
500-m row

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

WOD 042619

Friday

"Girls Gone Wild"

On the 0:00... Girls Gone Wild Part #1 - "Fran"
21-15-9:
Thrusters (95/65)
Pull-Ups

On the 4:00... Girls Gone Wild Part #2 - "Diane"
21-15-9:
Deadlifts (225/155)
Kipping Handstand Pushups

On the 8:00... Girls Gone Wild Part #3 - "Amanda"
9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)

WOD 042419

Wednesday

"The Chief"

5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.

WOD 042319

Tuesday

"Boat Race"

3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

WOD 042219

Monday

3 Rounds

21 AbMat Sit-Ups
15 Dumbbell Bench Press 50/35
9 Strict CTB Pull-Ups

WOD 042119 - Easter Sunday

Sunday

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minutes

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box

WOD 042019

Saturday

3 rounds for time of:

500-m row
100 double-unders
20 thrusters

Men: 65 lb.
Women: 45 lb.

WOD 041919

Friday

"Vader"

3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower

Rx Wallball - 20/14 (Males 10' Target, Females 9')
Rx Dumbbell - 50/35

WOD 041819

Thursday

Rest Day

WOD 041719

Wednesday

"Doorbell"

AMRAP 18:
21/15 Calorie Row
15 Strict HSPU
15 DB Deadlifts (50's/35's)
15 DB Front Squats (50's/35's)

WOD 041619

Tuesday

For time:

1,000-m row
50 strict pull-ups
1,000-m row
100 push-ups
1,000-m row
150 squats

WOD 041519

Monday

3 rounds for time:

12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

WOD 041419

Sunday

Run

Run a 5k for time.

WOD 041319

Saturday

5 rounds for time of:

9 deadlifts
5 squat cleans
3 thrusters

Men: 135 lb.
Women: 95 lb.

WOD 041219

Friday

Cindy

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

WOD 041119

Thursday

Run or row 5,000 meters.

Stretch and practice handstands for 20 minutes.

WOD 041019

Wednesday

“Heartbreak Kid”

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

WOD 040919

Tuesday

"Bad Blood"

5 Rounds:
1:00 - Max Burpee Box Jumps (24"/20")
1:00 - Power Cleans (155/105)
1:00 - Row Calories
1:00 - Rest

WOD 040819

Monday

3 rounds for time of:

15 power snatches
15 thrusters
1,000-m row

Men: 95 lb.
Women: 65 lb.

WOD 040719

Sunday

5 rounds for time of:

1 L-sit rope climb, 15 ft.
35 strict push-ups

WOD 040619

Saturday

"Me Three"

30:00 Time Cap:
33 Pull-Ups
33 Overhead Squats (75/55)
27 Box Jump Overs (24"/20")
27 Thrusters (95/65)
20 Toes to Bar
20 Front Squats (115/80)
12 Burpee Box Jump Overs (24"/20")
12 Clusters (135/95)

WOD 040519

Friday

Alternating-arm dumbbell row 1-1-1-1-1-1-1-1 reps

(8 reps per arm)

Row 2,000 meters.

WOO 040419

Thursday

3 rounds for time of:

20 walking lunges
30 wall-ball shots
40 triple-unders

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

WOD 040319

Wednesday

"Rear End"

AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Calorie Row
10 Push Jerks (185/135)

WOD 040219

Tuesday

"Doce"

3 Rounds of AMRAP 4, resting 4:00 between:

27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24"/20")

Part #1 - 135/95
Part #2 - 115/80
Part #3 - 95/65

WOD 040119 - April Fool's Day

Monday

Marathon Row 

Row 42,195 meter for time
Block off around 4 hours to complete 

April Fool's

Dumbbell press 5-3-3-1-1-1 reps

WOD 033119

Sunday

Row

5000m for time

WOD 033019

Saturday

Rope-a-Dope"

AMRAP 25:
30/20 Calorie Assault Bike
30 Alternating Dumbbell Snatches (70/50)
100 Double-Unders
5 Rope Climbs (15')

WOD 032919

Friday

"Macho Mile"

4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (135/95)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks

WOD 032819

Thursday

City Annual 5k Event

Toyota of Lewisville Railroad Park
6pm

WOD 032719

Wednesday

"Dead Broke"

On the 0:00, Part #1:
In a 5:00 Window...
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (185/135)
8 Box Jump Overs

Rest 5:00

On the 10:00, Part #2:
In a 5:00 Window...
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (225/155)
8 Box Jump Overs

Rest 5:00

On the 20:00, Part #3:
In a 5:00 Window...
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (245/165)
8 Box Jump Overs

Rx Box - 24"/20"

WOD 032619

Tuesday

"Inner Tube"

22-18-14-10:
DB Snatches (50/35)
Sit-Ups
Burpees
Sit-Ups

WOD 032519

Monday

19.5 - Redue

Open Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

Men 95 lb.
Women 65 lb.

Time Cap: 20 minutes

WOD 032419

Sunday

For time:

Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters

WOD 032319

Saturday

Deadlift

5-3-3-1-1-1

WOD 032219 - 19.5

Friday

Open Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

Men 95 lb.
Women 65 lb.

Time Cap: 20 minutes

WOD 032119

Thursday

Rest Day

WOD 032019

Wednesday

3 rounds for quality of: 

Row, 1 min 

18 AbMat Sit-ups 

Row, 1 min 

12 Chest-to-bar Pull-ups 

Row, 1 min 

18 AbMat Sit-ups 

Row, 1 min 

12 Deadlifts, 225/155 lbs

WOD 031919

Tuesday

For time:

Row 500 meters
21 thrusters
Row 1,000 meters
15 thrusters
Row 500 meters
21 thrusters

Men: 135 lb.
Women: 95 lb.

WOD 031819

Monday

19.4 - Redue

Open Workout 19.4

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men: 95 lb.
Women: 65 lb.

Time Cap: 12 minutes

WOD 031719 - St. Patrick's Day

Sunday

Row

1000-meters

WOD 031619

Saturday

With constant motion and slowly:

21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

WOD 031519 - 19.4

Friday

Open Workout 19.4

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men: 95 lb.
Women: 65 lb.

Time Cap: 12 minutes

including rest

WOD 031419

Thursday

On a 40 min clock, with no rest between: 

Scale Practice, 10 mins
Handstand Practice, 10 mins
L-Sit Practice, 10 mins
Stretch, 10 mins

WOD 031319

Wednesday

"On The 2:00" x 3 Rounds (18:00):

A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row, 15 AbMat Sit-Ups
C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups

Barbell - 95/65

WOD 031219

Tuesday

"BeDTime"

5 Rounds, "On the 5:00":
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx - 135/95

WOD 031119

Monday

19.3 - Redue

Open Workout 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

Time Cap: 10 minutes

WOD 031019

Sunday

4 rounds for time of: 

Run, 400 m 

50 Air Squat

WOD 030919

Saturday

"Row Drop"

30:00 Cap:
20/14 Calorie Row, 25 Power Snatches, 25 Thrusters (75/55)
20/14 Calorie Row, 20 Power Snatches, 20 Thrusters (95/65)
20/14 Calorie Row, 15 Power Snatches, 15 Thrusters (115/80)
20/14 Calorie Row, 10 Power Snatches, 10 Thrusters (135/95)
20/14 Calorie Row, 5 Power Snatches, 5 Thrusters (155/105)

WOD 030819 - 19.3

Friday

Open Workout 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

Time Cap: 10 minutes

WOD 030719

Thursday

Deadlift
5-5-3-3-3-1-1-1-1

WOD 030619

Wednesday

Row 5,000-meters for time

WOD 030519

Tuesday

“3-Wheel Drive”

3 Rounds:
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24″/20″)

WOD 030419

Monday

19.2 - Redue

Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

WOD 030319

Sunday

On a 9 min clock, 3 rounds for max reps of: 

Handstand Hold, 1 min 

Wall Balls, 20/14 lbs, 2 mins 

In round 1, subtract 5 reps each time you fall from the handstand. 

In round 2, subtract 10 reps. 

In round 3, subtract 15 reps. 

Feet must be off the floor by 0:00, 3:00 and 6:00 or start over. 

If a fall keeps your feet off the ground for more than 5 secs, start over.

WOD 030219

Saturday

"Mercury"

25 Barbell-Facing Burpees

Directly into...

36 (Females 27)

Row Calories
Directly into...

25 Kipping Handstand Pushups

Directly into...

36 (Females 27)

Row Calories

Directly into...

25 Barbell-Facing Burpees

WOD 030119 - 19.2

Friday

Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

WOD 022819

Thursday

Push Jerk

5-5-3-3-3-1-1-1-1

WOD 022719

Wednesday

Row 5,000 meters

WOD 022619

Tuesday

Overhead Squat

5-5-3-3-3-1-1-1-1

5 rounds for time of:

17 mountain climbers (R + L = 1)
22 lunges (L + R = 1)
55 jumping jacks

WOD 022519

Monday

19.1 - Redue

CrossFit Games Open 19.1

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 10-ft. target

WOD 022419

Sunday

3 rounds for time of:

2 legless rope climbs
20 dumbbell snatches, alternating arms

Men: 65-lb. dumbbell
Women: 45-lb. dumbbell

WOD 022319

Saturday

3 rounds for time of:

50 double unders
2 minutes holding a handstand
35 AbMat sit-ups

WOD 022219 - 19.1

Friday

CrossFit Games Open 19.1

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 10-ft. target

WOD 022119

Thursday

3 Rounds:

1:30 Row
3 Strict Pull-ups
6 Pushups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-Ups

WOD 022019

Wednesday

On the Minute x 20 (4 Rounds):

Minute 1 - 5 Pausing Overhead Squats (95/65)
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)
Minute 4 - Handstand/Handstand Walk Practice
Minute 5 - 12/9 Calorie Row

WOD 021919

Tuesday

3 rounds for time of:

21 double unders
21 AbMat sit-ups
5 power cleans (135-lb./85-lb.)
21 burpees over bar

WOD 021819

Monday

For time:

25 wall balls (20-lb. - 10’)/(14-lb. - 9’)

21 calorie row

25 wall balls (20-lb. - 10’)/(14-lb. - 9’)

15 calorie row

25 wall balls (20-lb. - 10’)/(14-lb. - 9’)

9 calorie row

WOD 021719

Sunday

For time:

2,000-meter row

WOD 021619

Saturday

Deadlift 5-5-3-3-3-1-1-1-1 reps

WOD 021519

Friday

3 rounds for time of:

20 body-weight bench presses
15 single-arm rows, left arm
15 single-arm rows, right arm
1,000-meter row

Men: 40-lb. dumbbell
Women: 25-lb. dumbbell

WOD 021419

Thursday

Run a 5k

WOD 021319

Wednesday

"Squeaky Wheel"

AMRAP 15:

60 Double Unders 

30/21 Calorie Row

10 Push Jerks (135/80)

WOD 021219

Tuesday

Try to complete in 20 minutes:

5 pull-ups
10 push-ups
15 squats
10 pull-ups
20 push-ups
30 squats
20 pull-ups
40 push-ups
60 squats
40 pull-ups
80 push-ups
120 squats

WOD 021119

Monday

"Shut Down"

On the 4:00 x 6 Rounds:

12 Dumbbell Power Snatches (45/25)

12 Burpees Over Dumbbell

12 x 10 Meter Shuttle Runs

WOD 021019

Sunday

Helen

3 rounds for time of:

400-meter run
21 kettlebell swings (1.5/1 pood)
12 pull-ups

WOD 020919

Saturday

“Mumbo Jumbo”

For Time (30 Minute Cap)

3 Rounds: 

10 Deadlifts (95/65)

10 Hang Power Cleans (95/65)

10 Push Jerks (95/65)

33/23 Calorie Row

2 Rounds: 

10 Deadlifts (135/95)

10 Hang Power Cleans (135/95)

10 Push Jerks (135/95)

33/23 Calorie Row

1 Round: 

10 Deadlifts (155/105)

10 Hang Power Cleans (155/105)

10 Push Jerks (155/105)

WOD 020819

Friday

3 rounds for time of:

7 strict muscle-ups
50 squats
1,000-meter row

WOD 020719

Thursday

12 min AMRAP

9 pull-ups
12 AbMat sit-ups
15 jumping lunges

WOD 020619

Wednesday

3 rounds for time of:

1,000-meter row
15 Supermans
21 AbMat sit-ups

WOD 020519

Tuesday

AMRAP 15 min of:

25 double unders (2:1 singles)
10 DB snatches (pick load)
25 double unders (2:1 singles
5 pull-ups

WOD 020419

Monday

15 min AMRAP

15 v ups
12 box jumps
9 burpees

WOD 020319 - Super Bowl Sunday

Sunday

5 rounds for time of:

1 minute handstand hold
21 toes-to bar

WOD 020219

Saturday

3 rounds for time of:

1000-meter row
5 rounds of Cindy

1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 air squats.

WOD 020119

Friday

"Wet Floor"

AMRAP 20:

75 Wallballs (20/14)

60/45 Calorie Row

45 Toes to Bar

30 Burpee Box Jump Overs (24/20)

15 Ring Muscle-Ups

WOD 013119

Thursday

Heavy Deadlift

Deadlift

1-1-1-1-1

WOD 013019

Wednesday

"After Party"

1-2-3-4-5-6-7-8-9-10: 

Dumbbell Front Squats (50's/35's)

30 Double Unders After Each Round

WOD 012919

Tuesday

"Hangnail"

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Row

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

WOD 012819

Monday

"Life Jacket"

AMRAP 5:

27 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:

21 Calorie Row

21 Thrusters (95/65)

21 Toes to Bar

Rest 5 Minutes

AMRAP 5:

15 Calorie Row

15 Thrusters (75/55)

15 Pull-ups

WOD 012719

Sunday

3 RFT: Squat Cleans and Ring Dips

3 rounds for time of: 

15 Squat Cleans, 135/95 lbs 

15 Ring Dips

WOD 012619

Saturday

“Bird Box”

For Time:

1 Mile Run

10 Rope Climbs

50 Clean and Jerks (135/95)

WOD 012519

Friday

“Top Down”

With a 12:00 Time Cap:

1 Round:

50 Barbell Facing Burpees

40/30 Calorie Row

30 Squat Snatches (115/80)

Time Remaining: Build to 1RM Hang Snatch

WOD 012419

Thursday

FQ: Hollow Rocks, Arch Rocks, Hollow Ring Supports and Hollow Hangs 

For quality: 

Hollow Rock, 2 mins 

Arch Rock, 2 mins 

Hollow Ring Support, 2 mins 

Hollow Hang, 2 mins

Accumulate 2 mins of each

WOD 012319

Wednesday

"Girl Power"

AMRAP 18:

21/15 Calorie Row

3 Rounds of "Cindy"

5 Squat Cleans (185/135)

WOD 012219

Tuesday

"Layup"

25-20-15-10-5:

Box Jump Overs (24"/20")

Toes to Bar

Directly Into…

5-10-15-20-25:

Hang Power Snatch (75/55)

Wallballs (20/14)

WOD 012119

Monday

"Go Fish"

For Time: 

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Barbell Facing Burpees

9 Push Jerks (135/95)

WOD 012019

Sunday

Row 500 m

Row 500 m for time

WOD 011919

Saturday

"Road Rash"

5 Rounds, On the 5:00

5 Dumbbell Hang Clean and Jerk, Left Arm (50/35)

5 Dumbbell Hang Clean and Jerk, Right Arm (50/35) 

10 Alternating Dumbbell Power Snatches

10 Chest to Bar Pull-Ups

15/12 Calorie Row

WOD 011819

Friday

“Sea Legs”

In a 15 Minute Window: 

2 Rounds:

30/21 Calorie Row

25 Box Jump Overs (24/20)

20 Front Squats (135/95)

In Time Remaining…

Build to a 1RM:

Squat Clean + Hang Squat Clean + Jerk

WOD 011719

Thursday

Chipper

For time: 

10 Strict Pull-ups 

20 Push-ups 

30 Air Squats 

Row, 2000 m

15 Strict Pull-ups 

30 Push-ups 

45 Air Squats 

Row, 1000 m

20 Strict Pull-ups 

40 Push-ups 

60 Air Squats 

Row, 500 m

WOD 011619

Wednesday

"Frank the Tank"

AMRAP 5:

Buy-In: 50 Wallballs (20/14) 

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs (20/14) 

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs (20/14) 

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

WOD 011519

Tuesday

“Chain Reaction”

3 Rounds:

21/15 Calorie Row

7 Pull-ups + 7 Toes to Bar + 7 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

9 Power Cleans (155/105)

9 Push Jerks (155/105)

WOD 011419

Monday

"Double Date"

AMRAP 15:

15 Hang Power Snatches (95/65)

60 Double Unders

15 Overhead Squats (95/65)

30/21 Calorie Row

WOD 011319

Sunday

Annie

50-40-30-20-10 reps, for time of: 

Double Under 

AbMat Sit-up

WOD 011219

Saturday

For Time (30 Minute Time Cap):

2 Rounds:

10 Bar Facing Burpees

10 Hang Squat Cleans (95/65) 

10 Toes to Bar

10 Thrusters (95/65)

50/30 Calorie Row

2 Rounds:

10 Bar Facing Burpees

10 Hang Squat Cleans (115/80) 

10 Toes to Bar

10 Thrusters (115/80)

50/30 Calorie Row

2 Rounds:

10 Bar Facing Burpees

10 Hang Squat Cleans (135/95)

10 Toes to Bar

10 Thrusters (135/95)

WOD 011119

Friday

“Task Priority Fight Gone Bad”

3 Rounds:

30 Wallballs (20/14)

30 Box Jumps (24/20)

30 Sumo Deadlift High Pulls (75/55)

30 Shoulder to Overhead (75/55)

30/21 Calorie Row

Rest 2 Minutes

WOD 011019

Thursday

5 RFQ: Legless Rope Climbs and AbMat Sit-ups:

5 rounds of: 

2 Legless Rope Climbs, 15 ft 

20 AbMat Sit-ups

Rounds for Quality

Slow controlled AbMat Sit-Ups

WOD 010919

Wednesday

"Satans Whiskers"

3 Rounds:

10 Chest to Bar Pull-ups 

10 Front Squats (165/110)

10 Barbell Facing Burpees

WOD 010819

Tuesday

"Fuller Circle"

For Time: 

75/50 Calorie Row

125 Double-Unders

2000 Meter Run

150 Double-Unders

75/50 Calorie Row

WOD 010719

Monday

21-15-9: Dumbbell Clean & Jerks, Strict Pull-ups and AbMat Sit-ups

21-15-9 reps, for time of: 

Dumbbell Clean & Jerk, 35/25 lbs 

Strict Pull-up 

AbMat Sit-ups

WOD 010619

Sunday

3 RFT: Inverted Burpees, Rows and Burpees Over Rower

3 rounds of: 

15 Inverted Burpees 

Row, 1000 m 

15 Burpee Over Rowers

WOD 010519

Saturday

"Low Five"

AMRAP 5:

30/21 Calorie Row

21 Power Snatches (95/65)

Max Lateral Bar Burpees

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

15 Power Snatches (115/80)

Max Lateral Bar Burpees

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

9 Power Snatches (135/95)

Max Lateral Bar Burpees

WOD 010419

Friday

"Bee's Knees"

5 Rounds:

1 Minute Wallballs (20/14, Females 9' Target)

1 Minute Kettlebell Swings (53/35)

1 Minute Row

1 Minute Rest

WOD 010319

Thursday

Deadlift

5-3-3-1-1-1

WOD 010219

Wednesday

“Air Walker”

AMRAP 20:

25/18 Calorie Row

50 Double Unders

3 Rounds of “The Chief” (135/95)

1 Round of “The Chief”:

3 Power Cleans + 6 Pushups + 9 Air Squats

WOD 010119 - New Year's Day

Tuesday

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats

Etc.