Wednesday – 2/8/23

by | Feb 7, 2023

100m Run
6 Deadlifts (225/155 – or 60% of 1RM)
200m Run
6 Deadlifts
300m Run
6 Deadlifts
400m Run
15 Clean and Jerks (95/65)
(breaking down your bar will need to be done at the end of the WOD – use one bar)

Tuesday – 2/7/23

by | Feb 6, 2023

A: Back Squat 5@30%, 5@40%, 5@50%, 3×6 @65% of 1rm

B: 12-min E2MOM of:
Min 1: 200m Row
Min 2: 100m Front Rack Carry
Alternate back and forth

Monday – 2/6/23

by | Feb 5, 2023

Don’t miss the first “Introduction to Nutrition” coaching seminar taking place this Saturday 2/11 @ 11am.

A: 7-min AMRAP
1 Pull up
1 Push up
1 Thruster (95/65)
(Add a rep to every round)

B: 3-min AMRAP
Burpees

Saturday – 2/4/23

by | Feb 3, 2023

Partner WOD – You Go, I Go (switch off each round)
18min AMRAP of:
200m run
15 overhead squats (95/65)

Friday – 2/3/23

by | Feb 2, 2023

A: 3×8 Back Squats @60% of 1rm

B: 4 Rounds for time:
Farmer’s carry to no parking sign and back (53/35 or 50/35)
8 Push-ups
8 Floor presses (same weight as farmer’s carry)

Thursday – 2/2/23

by | Feb 1, 2023

WOD
“12.3”
18 minute AMRAP of:
15 Box Jumps (24/20)
12 Push Presses (115/75)
9 Toes-to-bar

Endurance
4 min AMRAP of:
10 foot handstand walk or 3 wall walks
10 air squats
Rest 2 minutes
6 min AMRAP of:
10 Pull ups
10 Wall Balls
Rest 3 minutes
8 min AMRAP of:
200m Heavy bag carry
10 renegade rows

Wednesday – 2/1/23

by | Jan 31, 2023

5 rounds through circuit: (45 sec work, 15 sec rest/switch)
Hip extensions
Bar Muscle-ups (Scales: chest to bar, kipping pull-ups, body rows)
Cal Bike
Slam balls
Sit-ups

Tuesday – 1/31/23

by | Jan 30, 2023

Our Open roster is filling out, but we need more ladies! Click here to register and get ready for the first workout to be announced on Thursday, Feb. 16. We will have group participation times (the most fun) as well as individual judging sessions available. Don’t miss out!

A: 6 Rounds of sled pulls to the grate and back (135/95)

B: Deadlifts: 4×6 up to 70% 1RM

C: 3-5 Super sets of:
15 Bent row
15 GHD Sit-ups (scale: weighted sit-ups)

Monday – 1/30/23

by | Jan 29, 2023

A: 18-16-14-12-10-8-6-4-2 reps for time of: (Cap: 13 minutes)
Dumbbell Clean and Jerks (50/35)
Cal Row

B: 5 rounds of 200m row
– 1 min rest between

Saturday – 1/28/23

by | Jan 27, 2023

Partner WOD – You go, I go each round:
40 rounds for time of:
4 Double DB Squats (rack position – 35/25 – use same weight for all movements)
3 Double DB Box Step-overs
2 DB Thrusters
1 Double DB Devils Press

Friday – 1/27/23

by | Jan 26, 2023

5 x 3 minute AMRAPS with 1 minute rest between AMRAPs
2 wall walks
8 Cleans and Jerks (135/85)

Thursday – 1/26/23

by | Jan 25, 2023

WOD
A: Deadlifts: 4×6 up to 60% of 1rm

B: 9 minute AMRAP of:
1 Rope Climb
2 Wallballs (20/14 – 10/9)
3 Push-ups
4 Pistols
5 KB Swings
6 Toes to bar
7 DB Thrusters (50/35)
8 ABMAT Sit-ups
9 Double Unders

Endurance
100m Run – 100m Row – 10 Double Unders – Rest 1 minute
200m Run – 200m Row – 20 Double Unders – Rest 2 minute
300m Run – 300m Row – 30 Double Unders – Rest 3 minute
400m Run – 400m Row – 40 Double Unders – Rest 4 minute
300m Run – 300m Row – 30 Double Unders – Rest 3 minute
200m Run – 200m Row – 20 Double Unders – Rest 2 minute
100m Run – 100m Row – 10 Double Unders – Done!

Wednesday – 1/25/23

by | Jan 24, 2023

17.1 For time (time cap: 20 minutes):
10 DB Snatches (50/35)
15 Burpee Box Jump-overs (24/20)
20 DB Snatches
15 Burpee Box Jump-overs
30 DB Snatches
15 Burpee Box Jump-overs
40 DB Snatches
15 Burpee Box Jump-overs
50 DB Snatches
15 Burpee Box Jump-overs

Tuesday – 1/24/23

by | Jan 23, 2023

A: Back Squat to 1RM

B: Mini Chipper For Time:
60 Overhead Lunges (Single Arm, Switch at 30 – 35/25)
50 KB Deadlifts (53/35)
40 DB Pull Throughs (35/25)
30 KB Swings (53/35)
20 Laying weighted toe touches
10 Supermans

Monday – 1/23/23

by | Jan 22, 2023

A: 10 minute EMOM of:
Sprint to no parking and back
2 Bar Muscles ups (Sub 1: 2 Chest to Bar, Sub 2: 5 Kips, Sub 3: 5 body rows)

B: 6 Rounds for time of: (9 min cap)
10 Wall Balls (20/14 – 10/9)
10 Cal Row

Saturday – 1/21/23

by | Jan 20, 2023

Partner WOD for time and reps of C&J
P1: 15 Burpees to target – P2 AMRAP of Clean and Jerks (135/95) – switch at end of burpees
P2: 15 Burpees to target – P1 AMRAP of Clean and Jerks (135/95) – switch at end of burpees
P1: 15 Toes to bar – P2 AMRAP of Clean and Jerks (135/95) – switch at end of T2B
P2: 15 toes to bar – P1 AMRAP of Clean and Jerks (135/95) – switch at end of T2B
P1: 15 KB Swings (62/53) – P2 AMRAP of Clean and Jerks (135/95) – switch at end of swings
P2: 15 KB Swings (62/53) – P1 AMRAP of Clean and Jerks (135/95) – switch at end of swings
100 teetertotter sit-ups handing a wallball back and forth
** Burpee target 6” above fingertips at full reach
** T2B scale: Laying leg raises
** Weight for wallball 16/14

Friday – 1/20/23

by | Jan 19, 2023

A: 800m Run – For time

B: 5×3 Front Squat up to 90% 1RM

C: 8-min AMRAP of:
10 Push-ups
20 Cal Row
30 Alternating Lunges

Thursday – 1/19/23

by | Jan 18, 2023

WOD
A: For Time: 100 Double Unders or 300 Singles

B: 4 Rounds For time:
10 feet handstand walk (scale: 45s handstand hold on wall or box)
15 Back Squats (75/55)
20 KB Sumo Deadlift High pulls

C: Rope Climb work

Endurance
A. For Time:
10 Pull-ups – 1 Box jump (24/20)
9 Pull-ups – 2 Box jump (24/20)
8 Pull-ups – 3 Box jump (24/20)
7 Pull-ups – 4 Box jump (24/20)
6 Pull-ups – 5 Box jump (24/20)
5 Pull-ups – 6 Box jump (24/20)
4 Pull-ups – 7 Box jump (24/20)
3 Pull-ups – 8 Box jump (24/20)
2 Pull-ups – 9 Box jump (24/20)
1 Pull-ups – 10 Box jump (24/20)
(Subs: body rows or ring rows)

B: 8 Rounds of:
30 second plank hold
Sprint to no parking
Walk back

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