11/06/2017

“Four-titude” 3 Rounds of: AMRAP 4: Total # of Burpees On the 0:00 – 12 OHS On Minute 1 – 9 OHS On Minute 2 – 6 OHS On Minute 3 – 3 OHS Score the total number of burpees performed for each of the 4 minute AMRAPs Rest 2:00 between rounds   More

WOD 11/03/17

“Air Bags V2” Teams of 3 AMRAP 25: 10  Front Rack Reverse Lunges (75/55) 10 Power Cleans (75/55) 20 Lateral Bar Hops 200 Meter Row Relay style. Athlete 2 can start once athlete 1 leaves for the row. More

WOD 11/02/17

Deadlift 5 sets of 3 followed by… “Dead Sprint” Teams of 2 AMRAP 18: 7 Deadlifts (225/155) 100 Meter Run 7 Box Jumps (24/20) Partners complete full round, then switch. More

WOD 11/1/17

“Criss Cross” AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar More

WOD 10/31/17

Thruster Heavy Set of 5 followed by… “Hopped Up” AMRAP 7: 3 Thrusters (95/65) 3 Lateral Burpees 6 Thrusters (95/65) 6 Lateral Burpees 9 Thrusters (95/65) 9 Lateral Burpees Add 3 Repetitions per round. More

WOD 10/30/17

“Saved by the Bell” 5 Rounds: 21 Air Squats 10/7 Calorie Row 9 Alternating Dumbbell Snatches (50/35) More

WOD 10/27017

“Annie Got Wrecked” 100 Double Unders, 50 AbMat Sit-ups, 200m Run 80 Double Unders, 40 AbMat Sit-ups, 200m Run 60 Double Unders, 30 AbMat Sit-ups, 200m Run 40 Double Unders, 20 AbMat Sit-ups, 200m Run 20 Double Unders, 10 AbMat Sit-ups, 200m Run Runs completed with Sand Bag or Medicine Ball or Plate or Kb  More

WOD 10/26/17

“Slot Machine” Teams of 3 AMRAP 7: 50 Back Squats (135/95) 50 Back Squats (185/135) AMRAP Back Squats (225/155) rest 3 minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/115) rest 3 minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadli... More

WOD 10/25/17

“Kelen Helly” For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” 1 Round of Kelly: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) 1 Round of Helen:  400m Run 21 Kettlebell Swings (53/35)  12 Pull-ups More

WOD 10/24/17

“Power Down” For Time: 15-12-9 Calorie Row Power Snatch (95/65) directly into… 15-12-9 Calorie Row Clean and Jerks (95/65) More