WOD 070118

Sunday

“Pump It Up”

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

1000 Meter Run

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

WOD 063018

Saturday

“Kelly”

5 Rounds For Time:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14) 

WOD 062918

Friday

Squat Snatch

Heavy Single

“Over and Out”

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

WOD 062818

Thursday

“Caitlin”

For Time:

2000 Meter Row

1 Mile Run

1000 Meter Row

Time Cap 35:00

WOD 062718

Wednesday

“Power Hour”

For Time: 
50 Clean and Jerks (135/95)

On the Minute – 5 Toes to Bar

WOD 062618

Tuesday

“Jack Squat”

21-15-9:

Front Squat (135/95)

Kettlebell Swings (70/53)

400 Meter Run

WOD 062518

Monday

Deadlift

Build to a Heavy Single

“Detention”

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders

WOD 062418

Sunday

Power Clean + Squat Clean

Build to a Moderate Complex

“Mr. Clean”

On the 3:00 x 6 Rounds:
400 Meter Run
3 Power Cleans (115/80) 
3 Squat Cleans (115/80)

WOD 062318

Saturday

“Zero Dark Thirty”

Teams of 3, For Time (30 Minute Cap):

3 Rounds: 

30 Toes to Bar

30 Bar Facing Burpees 

30 Power Snatches (95/65)

140/100 Calorie Row

2 Rounds: 

30 Toes to Bar

30 Bar Facing Burpees 

30 Power Snatch (115/80)

140/100 Calorie Row

1 Round: 

30 Toes to Bar

30 Bar Facing Burpees 

30 Power Snatch (135/95)

WOD 062218

Friday

“Fight Gone Bad”

3 Rounds of 1 Minute at Each Station:
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest

OD 062118

Thursday

“Team Tosh Sprints”

Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

WOD 062018

Wednesday

“Heartbreak Kid”

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

WOD 061918

Tuesday

“Captain Crunch”

AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

WOD 061818

Monday

Back Squat

Build to a Heavy Set of 3

“Instep Inferno”

4 Rounds:
400 Meter Run
50 Air Squats

WOD 061718 - Father's Day

Sunday

“Top Ten”

AMRAP 10:
Row for Max Meters

On the 1:00 – 1 AbMat Sit-Up
On the 2:00 – 2 AbMat Sit-Ups
On the 3:00 – 3 AbMat Sit-Ups
On the 4:00 – 4 AbMat Sit-Ups
On the 5:00 – 5 AbMat Sit-Ups
On the 6:00 – 6 AbMat Sit-Ups
On the 7:00 – 7 AbMat Sit-Ups
On the 8:00 – 8 AbMat Sit-Ups
On the 9:00 – 9 AbMat Sit-Ups

WOD 061618

Saturday

“Wreck Yourself”

Teams of 3
For Time: 
800 Meter Run
6 Rope Climbs
20 Squat Cleans (135/95)
800 Meter Run
9 Rope Climbs
35 Squat Cleans (135/95)
800 Meter Run
12 Rope Climbs
50 Squat Cleans (135/95)

Carry Sandbag/Med Ball or Plate on Runs

WOD 061518

Friday

“Strict Lynne”

5 Rounds: 
Max Bodyweight Bench Press
Max Strict Pull-Ups
Rest 3 Minutes Between

WOD 061418 - Flag Day

Thursday

”John Deere”

For Time: 

21-15-9

Row Calories

Shuttle Runs

200 Meter Farmers Carry (53/35)

21-15-9

Row Calories

Shuttle Runs

200 Meter Farmers Carry (53/35)

21-15-9

Row Calories

Shuttle Runs

Female's Complete at 15-12-9

WOD 061318

Wednesday

3-Position Power Snatch

Build to Heavy Complex

“Double Dribble”

3 Rounds For Time:
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

WOD 061218

Tuesday

“Kelen Helly”

For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly:
400m Run30 Box Jumps (24/20)
30 Wall Balls (20/14)
1 Round of Helen: 
400m Run
21 Kettlebell Swings (53/35) 
12 Pull-ups

WOD 061118

Monday

“Nose Bleed”

AMRAP 15:

27/21 Calorie Row

21 Deadlifts (135/95)

15 Burpees

9 Push Press (135/95)

WOD 061018

Sunday

“Band-Aid”

5 Rounds:
40 Banded Good Mornings
30 AbMat Sit-Ups
200 Meter Empty Prowler Push

WOD 060918

Saturday

“Baker’s Dozen”

For Time (30 Minute Cap):
20/15 Calorie Row
20 Box Jump Overs (24/20)
20 Power Cleans (155/105)
20 Toes to Bar
20 Push Jerks (155/105)
20 Box Jump Overs (24/20)
20/15 Calorie Row 
20 Box Jump Overs (24/20)
20 Power Cleans (135/95)
20 Toes to Bar
20 Push Jerks (135/95)
20 Box Jump Overs (24/20)
20/15 Calorie Row

WOD 060818

Friday

Front Squat

Build to Heavy Set of 3

“Crow’s Nest”

AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row

WOD 060718

Thursday

“Schlitz”

4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups
40 Double Unders

WOD 060618

Wednesday

Sumo Deadlift

Build to a Moderate Triple

“Floor It”

On the 4:00 x 4 Rounds:
100′ Walking Lunge
15 Deadlifts (185/135)
15/10 Calorie Row

WOD 060518

Tuesday

“Figawi”

AMRAP 18:

200 Meter Run

16/12 Calorie Row

12 Chest to Bar Pull-Ups

8 Alternating Dumbbell Snatches (45/30)

WOD 060418

Monday

Squat Clean Thruster

Build to a Heavy Single

“Chalant”

For Time: 
21 Lateral Barbell Burpees
21 Power Cleans (135/95) 
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95) 
9 Lateral Barbell Burpees
9 Thrusters (135/95)

WOD 060318

Sunday

“Broken Vessel”

For Time: 
27-21-15-9:
Calorie Row 
Dumbbell Strict Presses (35’s/20’s)
100′ Dumbbell Walking Lunge (35’s/20’s)

WOD 060218

Saturday

“Roped In”

For Time: 
50/35 Calorie Row
600 Meter Hill Run or 800 Meter Run 
30 Power Snatches (115/80)
600 Meter Hill Run or 800 Meter Run 
5 Rope Climbs