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.