Blog Archives

WOD 04/01/2023

3/31/2023

Saturday Class Time at 8 AM
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2 Person Partner Wod - "Dirty 30" - 30 Min AMRAP
30 Cal Assault Bike
30 Vertical KB Swings 35/26 L1, 53/35 L2, 70/53 L3
30 Wallballs 14/10 L1, 20/14 L2, 30/20 L3
30 Ring Rows L1, 30 Pullups L2, 30 C2B's L3
Break up reps any way you see fit

WOD 03/30/2023

3/29/2023

Warm Up: Mobility/Agility then 3 Rounds NFT
20 Double Unders
10 GHD Sit Ups or 15 Ab Mat Sit Ups
10 Pull Ups or Ring Rows
10 S2O - (empty bar)
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Lift: S2OH - Build up to a 1 Rep Max
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WOD: Run 300 Meters L1, Run 400 Meters L2 & L3
30 S2O - 95/65 L1, 135/95 L2, 185/135 L3
30 Ring Rows L1, Pullups L2, C2B Pull Ups L3
Run 300 Meters L1, Run 400 Meters L2 & L3
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Extra Credit: Super Set
4 Sets w/ 1 Min rest between couplet
Barbell Curl - 15 Reps
Banded Tricep Push Downs - 15 Reps

WOD 03/29/2023

3/28/2023

Warm Up: Mobility/Agility
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Conditioning: E10Ms w/ 2 Min Rest x 4 Sets
AMRAP
20 Calorie Row
12 Alternating Weighted Step Ups 14" box L1, 20" box L2 & L3
Loads - 35/26 L1, 53/35 L2, 70/53 L3
100 Meter Farmers Carry - same weights *counts as 10 points
*42 Points each completed round

WOD 03/28/2023

3/27/2023

Warm Up: Mobility/Agility then 1 Round NFT
250 Meter Row
20 Deadlifts from mid shin (empty bar)
250 Meter Row
20 Hang Power Cleans (empty bar)
250 Meter Row
20 Front Squats (empty bar)
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Lift: Power Clean - Build up to a 1 Rep Max
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WOD: E4Ms x 6 Sets
3 Deadlifts - 75/55 L1, 135/95L2, 155/105 L3
6 Hang Power Cleans
3 Front Squats
6 S2O
9/7 Cal Row
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Extra Credit
Rear Elevated Split Squats - 3 x 12 Reps (each leg)

WOD 03/27/2023

3/25/2023

Warm Up: Mobility/Agility then 3 Rounds NFT
8 Cal Bike
16 Handstand Shoulder Taps or 16 Alternating DB Presses (Light)
12 DB Overhead Squats
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Lift: Power Snatch - Build to a 1 Rep Max
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WOD: E4Ms x 6 Sets
3 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
9 Ring Rows L1, 6 Pull UpsL2, 6 C2B Pull Ups L3
9 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
9/6 Cal Assault Bike L1, 12/9 L2 & L3
* If you need to modify further from the L1 - 9 Russian KB Swings - 53/35
in place of the snatches
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Extra Credit: EMOM x 8 Mins - 1 Legless Rope Climb or Reg Rope Climb
EMOM x 8 Mins - 2 Heavy Snatch Pulls

WOD 03/25/2023

3/24/2023

Saturday Class Time at 8 AM: 2 Person Partner Workout
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Partner #1 goes first - Partner #2 follows, each will do 8 x 2 Min AMRAPS
65/45 L1, 95/65 L2, 135/95 L3
2 Min AMRAP w/ 2 Min Rest x 8 Sets
5 Snatch Grip Deadlifts
5 Hang Power Snatch
5 Overhead Squat
5 Burpee over Bar L1, 10 Burpee over Barbell L2&L3
Max Row for Cal on whatever time left of 2 Min Clock
*Score = Total Calories

WOD 03/24/2023

3/23/2023

Advanced ONLY! CJ - 75/1x3s
*Only if you get there early or have time post workout.
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Warm Up: Mobility and Agility Drills - then
2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
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Strength: Bench Press - 3 Attempts to hit 1 Rep Max
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WOD: 6 Min Ladder
2-4-6-8-10-12-etc…..
Ring Rows L1, Pullups L2, C2B Pull Ups L3
DB Hang CJs - 35/25 L1, 50/35 L2 & L3
*Rest 2 Mins
Repeat same amount of Reps for time going DOWN the ladder
*See if you can get under 6 mins - NO PACING going up Ladder
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Extra Credit: Handstand Holds - 3 x Max Holds
Bar Muscle Ups 3 x 3 to 5 Reps unbroken

WOD 03/23/2023

3/22/2023

Advanced ONLY! SN - 75/1x3s
*Only if you get there early or have time post workout.
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Warm Up: Mobility and Agility Drills - then
3 Rounds @ slow pace
10 Goblet Squats w/ 2 second pause on bottom
10 Russian Swings
10 Kettlebell Good Mornings
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Strength: Dead Lift - 3 Attempts to hit 1 Rep Max
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WOD: On a 3 Min Clock
Run 300 M L1, 400 Meters L2 & L3 + Max Wall Balls - 30/20
Max Wall Balls 14/10 L1, 20/14 L2, 30/20 L3
Rest 2 Mins, Repeat 4 Times
*Score = Total Wall Balls each round
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Extra Credit: Rear Elevated Split Squats - 3 x 12 Reps (each leg)
Heavy Russian KB Swings - 1 x 50 Reps (unbroken)

WOD 03/22/2023

3/21/2023

Warm Up: Mobility - Agility Drills - then
2 Rounds @ Steady pace
10 Burpee onto Plate
10 Ring Rows
7 Calorie AB
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WOD: Every 5:00 x 8 Sets
Calorie on AB 20/15 L1, 25/18 L2, 30/20 L3
Max Effort
Record Splits

WOD 03/21/2023

3/21/2023

Advanced ONLY! CJ - Work up to a 90-95% x 1 Rep
*Only if you get there early or have time post workout.
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Warm Up: Mobility - Agility Drills - then
2 Rounds @ Slow pace
15 Light KB Presses (each side)
150 Meter Row
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Strength: Strict Press - 3 Attempts to hit 1 Rep Max
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WOD: EMOM x 12 Mins
L1 - 1 Hang Power Clean + 2 Power Jerks - 95/65 + 10 Double Unders
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L2 - 1 Hang Power Clean + 2 Power Jerks - 135/95 + 15 Double Unders
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L3 - 1 Hang Power Clean + 2 Power Jerks - 185/135 + 20 Double Unders
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Extra Credit: Z Press - 3 x 10 Reps
Shoulder Stone - 3 x 5 Reps (each side)