WOD

Saturday 261019

• 5' AMRAP for 3 cycle of:
• 12 snatch deadlift
• 8 hang power snatch
• 4 snatch balance
• rest 2' between cycle

CROSSFIT BASIC

• Skill: Snatch
• WOD: 5' AMRAP for 2 cycle of:
• 6+6 deadlift dumbell
• 5+5 snatch dumbell alternated
• 4+4 thruster dumbell

WOD

Friday 251019

• 5 RFT of:
• 12 hang power clean
• 8 l-pull ups
• 12 cal bike/row

WOD

Thursday 241019

• 21-15-9 of:
• push jerk
• pistol squat

CROSSFIT BASIC

• Skill: HSPU
• WOD: 5 RFT of:
• 5 push press
• 10 lunges 20 single unders

WOD

Wednesday 231019

• 10 round of:
• 200m run
• 200m recovery jogging
• cap time 30'

WOD

Tuesday 221019

20.2

• 20' AMRAP of:
• 4 double dumbell thruster
• 6 T2B
• 24 du

CROSSFIT BASIC

• Skill: T2B
• WOD: 11' AMRAP of:
• 6 front squat
• 8 knee to raises
• 10 cal row/bike

WOD

Monday 211019

20.2

• 20' AMRAP of:
• 4 double dumbell thruster
• 6 T2B
• 24 du

WOD

Saturday 191019

• 2 round of:
• 10 muscle ups
• 20 burpees
• 30 box jump over
• 40 push ups
• 50 wall ball
• 60 sit ups
• 70 double unders
• cap time 18'

WOD

Friday 181019

• 13' AMRAP of:
• front squat
• hspu 
• cal row or bike
• 3-6-9-12-15-18-21 etc.
• 
  

WOD

Thursday 171019

• 6-5-4-3 of
• squat snatch
• 12-10-8-6 of
• chest to bar
• cap time 9'

WOD

Wednesday 161019

• 4 RFT of:
• 20 american swing
• 15 T2B
• 20 step over box

WOD

Tuesday 151019

20.1

• 10 RFT
• 8 GTOH
• 10 burpees bar facing
• cap time 15'

WOD

Monday 141019

20.1

• 10 RFT 
• 8 GTOH
• 10 burpees bar facing
• cap time 15'

WOD

Saturday 121019

• E.3.M.OM x 5
• 6 power snatch
• 8 ohs
• 10 burpees otb

WOD

Friday 111019

• from 0' to 2' perform 30/25 cal row
• from 2' to 4' run 400m 
• from 4' to 6' perform 20/15 cal bike
• from 6' to 8' perform 100 du
• from 8' to 10' perform 60m of bear walk
• for 2 round 

WOD

Thursday 101019

• E.M.O.M 15' 
• 1'- 12 wall ball
• 2'- 6 strict pull up
• 3'- 16 lunges alt. db/kb
• 4'- 6 turkish get up alt. db/kb
• 5' - 12 burpees

WOD

Wednesday 091019

• 6' AMRAP of:
• 20 sdhp
• 10 cal bike/row
• rest 3' then
• 6' AMRAP of:
• 20 stoh
• 10 cal bike/row

WOD

Tuesday 081019

• 11' AMRAP of:
• 16 deadlift
• 16 pistol alternated
• 5-5-10-10-15-15m  shuttle run

WOD

Monday 071019

• 100 du
• 4RFT of:
• 7 oh squat db right arm
• 14 t2b
• 7 oh squat db left arm
• 14 sit up
• then
• 100 du
• cap time 18'

WOD

Saturday 051019

• 10+10 clean and jerk db
• 400m run
• 8+8 clean and jerk db
• 400m run
• 6+6 clean and jerk db
• 400m run
• 4+4 clean and jerk db
• 400m run

WOD

Friday 041019

• 5' AMRAP X3 cycle
• 3 muscle ups
• 6 hspu
• 9 box jump over
• 12 push ups
• rest 2'30'' btw cycle

WOD

Thursday 031019

• 4 RFT of:
• 5 back squat
• 10 pull up 
• 15 cal row
• 5 front squat 
• 10 dip
• 15 cal bike

WOD

Wednesday 021019

TEAM WOD

• For time:
• 50 syncro squat
• 60 cal bike
• 50 syncro burpees 
• 80 cal row
• 50 syncro lunges
• 100 du each
• 
  

WOD

Tuesday 011019

• 5 RFT of:
• 12 deadlift
• 9 hang power clean
• 6 push jerk
• each drop perform 5 burpees otb

WOD

Saturday 280919

4 RFT of:

10+10 db lunges oh walk.

10 cal row or bike

8+8 devil press

WOD

Friday 270919

• E.M.O.M 11' 
• 2 front squat
• 2 push press
• 2 thruster

WOD

Thursday 260919

• 18-15-12-9 of:
• push ups
• deadlift 
• each set perform 400m run

WOD

Wednesday 250919

• 18' AMREPS of:
• 1'- max rep hang power clean
• 1' - max cal row
• 1' - max rep hang power snatch
• 1' - max cal bike
• 1' - max rep hang squat clean
• 1' - rest

WOD

Tuesday 240919

• 13' AMRAP of:
• 1 muscle up
• 2 strict pull up
• 4 kiping pull up
• 20 sit ups
• 2 strict hspu
• 4 kipping hspu
• 20 v-ups

WOD

Monday 230919

• For time:
• 25 american swing
• 20 burpees
• 50 du
• 20 american swing
• 15 burpees
• 50 du
• 15 american swing
• 10 burpees
• 50 du

WOD

Saturday 210919

• 0' to 4'
• 400m run
• 30 squat
• 15 t2b
• 4' to 8'
• 400m run
• 30 squat
• 12 pull up
• 8' to 12'
• 400m run
• 30 squat
• 10 c2b
• 12' to 16'
• 400m run
• 30 squat
• 8 muscle ups

WOD

Friday 200919

• 4' AMRAP 
• 8 power snatch
• 4 box jump over
• rest 2'
• 4' AMRAP 
• 8 clean and jerk
• 4 box jump over
• rest 2'
• 4' AMRAP 
• 8 thruster
• 4 box jump over

WOD

Thursday 190919

• 15-21-27
• sdhp
• hspu
• cal row or bike

WOD

Wednesday 180919

• 7 RFT 
• 7 power clean
• 7 front squat
• 7 stoh

WOD

Tuesday 170919

• 12' AMRAP 
• 5 ohs
• 10 pull ups
• 10 push ups

WOD

Monday 160919

• 16' AMRAP

• 30 du

• 5+5 hang snatch db

• 10 burpees otd

• 5+5 thruster db

WOD

Saturday 140919

• 12-9-6-3 of:
• Clean and Jerk
• muscle ups

WOD

Friday 130919

TEAM WOD

• For time:
• 100 cal bike
• 200 cal row
• 3200m run

WOD

Thursday 120919

• 21-15-9 of:
• bench press from the ground
• t2b
• cal bike/row

WOD

Wednesday 110919

• 2 RFT of:
• 40 lunges front rack (kb/db)
• 30 push up
• 20 pull ups
• 10 dip
• 300m row
• 
  

WOD

Tuesday 100919

• 5 RFT of:
• 15 deadlift snatch grip
• 10 hang power snatch
• 5 ohs

WOD

Saturday 070919

• 4 RFT of:
• 4 muscle ups
• 8 hspu
• 12 burpees box jump
• 400m run

WOD

Friday 060919

• E.M.O.M. 12'
• 6 cluster

WOD

Thursday 050919

Saved by the barbell

• 3 round of:
• 1' max rep burpees
• 1' max rep wall ball
• 1' max rep deadlift
• 1' max rep sit ups
• 1' max rep hang power clean
• 1' rest

WOD

Wednesday 040919

•  5 RFT of:
• 10 hang squat snatch
• 50 du

WOD

Tuesday 030919

•  3 RFT of:
• 10 pull ups
• 20 push ups
• 30 step over box
• 40 squat

WOD

Monday 020919

• 27-21-15-9
• clean and jerk kb alt.
• pistol alt.
• cal row or bike

WOD

Saturday 310819

• 7' AMRAP of:
• power snatch
• t2b
• 3-6-9-12-15- etc.
• 3' rest
• 7' AMRAP of:
• power clean
• hspu
• 3-6-9-12-15-etc.

WOD

Friday 300819

• 16' AMRAP of:
• 400m run
• 10 cal row
• 400m run
• 10 cal bike
• 400m run
• 40 du

WOD

Thursday 290819

• E.M.O.M 15'
• 1' - 6 thruster
• 2' - 10 box jump over
• 3' - 8 cal row or bike

WOD

Wednesday 280819

• 4 RFT of:
• 15 stoh
• 50 du
• 15 sdhp

WOD

Tuesday 270819

• 4 RFT of:
• 9 lunges oh db right arm
• 6 burpees otd
• 3 strict pull ups
• 9 lunges oh db left arm
• 6 burpees otd
• 3 strict pull ups

WOD

Monday 260819

TEAM WOD

• 14' AMRAP of:
• 4 Front Squat
• 8 Push ups
• 12 cal row or bike

WOD

Saturday 200719

• For time:
• 75 front squat
• every drop perform 2 muscle ups
• cap time 11'

WOD

Friday 190719

• E2MOM for 10 round
• 400m run

WOD

Thursday 180719

• 12' AMRAP of:
• cluster
• T2B
• cal row or bike
• 3-6-9-12-15-18...

WOD

Wednesday 170719

•  4 RFT of:
• 7 cal row
• 15 sdhp
• 7 cal bike
• 15 power snatch
• cap time 15'

WOD

Tuesday 160719

• 2 RFT of:
• 35 wall ball
• 30 burpees
• 25 box jump
• 20 dips
• 15 l-pull ups
• 10 hspu
• cap time 18'

WOD

Monday 150719

• 13' AMRAP of:
• 5 hang power clean
• 10 lunges barbell
• 5 push pres
• 10 push ups
• 30 DU

WOD

Saturday 130719

TEAM WOD

Murph 

WOD

Friday 120719

• 15-12-9 of:
• ohs
• burpees bar facing
• cal row or bike

WOD

Thursday 110719

• 12' AMRAP of:
• 20 KB snatch
• 10 KB thruster dx
• 30 DU
• 20 KB snatch
• 10 KB thruster sx
• 30 DU
• 
  

WOD

Wednesday 100719

• 2 RFT of:
• 400m run
• 15 HSPU
• 30 box jump over
• 60 sit up

WOD

Tuesday 090719

•  4 RFT of:
• 16 ground to overhead
• 8 muscle ups

WOD

Monday 080719

• E.M.O.M 24' 
• 1'- 10 C2B
• 2' - 6 front squat
• 3' - 12 cal row
• 4' - 6 push press
• 5' - 10 T2B
• 6'- 12 cal bike

WOD

Saturday 060719

• 16' AMRAP of:
• 8/6 cal row - bike
• 12 lunges dumb. oh dx
• 10 t2b
• 8/6 cal row - bike
• 12 lunges dumb. oh sx
• 10 t2b

WOD

Friday 050719

TEAM OF 2

• For time 100 burpees box jump
• every 2' team perform 20 meters bear walk
• cap time 14'

WOD

Thursday 040719

• buy in 400m run
• 8' AMRAP of:
• 3 muscle ups
• 6 deadlift
• cash out 400m run

WOD

Wednesday 030719

•  4 RFT of:
• 20 HSPU 
• 10 cal row
• 20 wall ball
• 10 cal bike
• 20 pistol

WOD

Tuesday 020719

• E.M.O.M 13'
• 2 power clean
• 2 hang power clean
• 1 clean and jerk
• 
  
• 
  

WOD

Monday 010719

TEAM OF 3

• 20' AMRAP of:
• 5 hang power snatch
• 10 pull up
• 20 DU
• 
  

WOD

Saturday 290619

• In 13' running clock
• 8' AMRAP of:
• 4 C&J
• 8 T2B
• in the remaining time find 1RM of C&J

WOD

Friday 280619

TEAM 2

• For time:
• 4000m row
• 3 miles bike
• 400m run (x8)
• 200 DU

WOD

Thursday 270619

•  4 RFT of:
• 400m run
• 16 russian swing
• 8 HSPU
• 
  

WOD

Wednesday 260619

• 9 RFT of:
• 5 Snatch balance
• 30 DU

WOD

Tuesday 250619

Chelsea

• E.M.O.M 30'
• 5 pull up
• 10 push up
• 15 squat

WOD

Monday 240619

TEAM OF 2

• 70 Deadlift
• 60 Wall Ball
• 50 Burpees otb
• 40 cal row or bike

WOD

Saturday 220619

• 6' AMRAP for 2 cycle of:
• 3 muscle ups
• 6 lunges front rack
• 9 stoh
• rest 3' btw cycle

WOD

Friday 210619

• 16' E.M.O.M. 
• odd: 10 thruster
• even: 40 du

WOD

Thursday 200619

• 13' AMRAP of:
• 3 squat clean
• 6 hspu
• 9 du

WOD

Wednesday 190619

• 4 RFT of:
• 8/10 cal bike - row
• 12 pull up
• 12 pistol

WOD

Tuesday 180619

• 5 RFT of:
• 12 deadlift grip snatch
• 9 power snatch
• 6 ohs
• cap time 13'

WOD

Monday 170619

TEAM OF 3

• 21' AMRAP of:
• 21 T2B
• 21 hang clean and jerk
• 21 burpees otb

WOD

Saturday 150619

• For time:
• 10 l-pull up
• 30 du
• 12-9-6-3 squat clean

WOD

Friday 140619

•  3 RFT of:
• 400m run
• 21 SDHP
• 15 hang power clean
• 9 thruster

WOD

Thursday 130619

• 5' AMRAP (x2) of:
• 7 hspu
• 14 push ups
• 7 box jump over
• 2' rest btw cycle

WOD

Wednesday 120619

• 5 RFT of:
• 12 stoh
• 9 burpees otb
• 6 cal row or bike

WOD

Tuesday 110619

• 12 RFT of:
  
• 6 gtoh 
• 3 muscle usp

WOD

Monday 100619

TEAM WOD

• 18' AMRAP of:
• buy in 160m partner carry
• Partner A perform :
• 10 snatch dumbbell
• 5 ohs r. arm
• 5 ohs l. arm
• Partner B: max rep sit ups

WOD

Saturday 080619

• For time:
• 20 C2B
• 400m run
• 20 American Swing
• 400m run
• 20 wall ball
• 400m run
• 20 power clean
• 400m run
• cap time 17'

WOD

Friday 070619

• 21-15-9 of:
• power snatch
• 400m run

WOD

Thursday 060619

• 5 RFT of:
• 6 turkish get ups alternating
• 12 push ups
• 24 lunges alternating

WOD

Wednesday 050619

• 15' AMRAP of:
• deadlift
• HSPU
• row or bike cal
• 3-6-9-12-15-18-21...

WOD

Tuesday 040619

• 12' AMRAP of:
• 8 strict pull up
• 8 burpee box jump
• 30 DU

WOD

Monday 030619

TEAM OF 2

• 100 Thruster
• every drop 5 T2B
• cap time 11'

WOD

Friday 310519

• 30' AMREPS of:
• 0' - 3' max cal row
• 3' - 6' max rep sit ups
• 6' - 9' max cal bike
• 9' - 12' max rep DU
• 12' - 15' max rep wall ball
• x2

WOD

Thursday 300519

• 12 RFT of:
• 2 muscle ups
• 4 HSPU
• 6 pistol alternating

WOD

Wednesday 290519

• 4 RFT of:
• 12 cal row or bike
• 10 burpees otb
• 8-6-4-2 cluster

WOD

Tuesday 280519

• E.M.O.M 13'
• 3 Power Clean
• 2 Front Squat
• 2 STOH

WOD

Monday 270519

• 27-21-15-9 of:
• American Swing
• T2B
• DU

WOD

Saturday 250519

• 5 RFT of:
• 10 cal row or bike
• 5 Squat Snatch
• 10 HSPU

WOD

Friday 240519

• 50 Snatch Dumbell alternating
• then 3 RFT of:
• 10 Thruster right arm
• 15 Push ups
• 10 Thruster left arm

WOD

Thursday 230519

• For time:
•  80 Shoulder to overhead
• each 2' perform 8 lunges front rack

WOD

Wednesday 220519

• 15-12-9-6
  
• SDHP 
• Box Jump Over
• cal row or bike

WOD

Tuesday 210519

• 11' AMRAP of:
• Clean and Jerk
• Burpees bar facing
• 3-6-9-12-15-etc...

WOD

Monday 200519

TEAM WOD

• For time:
• 100 Pull ups
• 100 Push ups
• 100 Sit ups
• 100 Squat
• 100 DU
• cap time 16'

WOD

Saturday 180519

• 21-15-9
• Bench Press from ground
• Pull ups
• each round 400m run

WOD

Friday 170519

• 15' AMRAP of:
• 10 Turkish get ups (5 for side)
• 10 Dips
• 12 cal row or bike
• 
  

WOD

Thursday 160519

• AMRAP 7' of:
• 12-9-6
• cal row
• burpees over rower
• in the remaining time max rep Wall Ball

WOD

Wednesday 150519

• 10 RFT:
• 1 Back Squat
• 1 Snatch Balance
• 1 OHS

WOD

Tuesday 140519

•  3 RFT of:
• 30 DU
• 10 Deadlift
• 10 C2B
• cap time 6'

WOD

Monday 130519

• 15' AMRAP of:
• 15 Hang Power Clean
• 10 Push ups
• 15 Hang Power Snatch
• 10 T2B

WOD

Saturday 110519

• Thruster 
• Muscle Ups
• 1-2-3-4-5-6-7-8-9-10

WOD

Friday 100519

• 3 ROUND (1'30'' ON - 30'' OFF)
• bike
• box jump
• row
• DU
• 400m run

WOD

Thursday 090519

• 5' AMRAP X3
• 3 GTOH
• 6 Wall Ball
• 9 cal row or bike
• rest 2' between round

WOD

Wednesday 080519

• 20' AMRAP of:
• 5 Pull up
• 10 Push ups
• 15 Squat 
• each round perform 50 DU

WOD

Tuesday 070519

• E.M.O.M. 12'
• 4 Squat Snatch

WOD

Monday 060519

• 15' AMRAP of:
• 6 Squat Clean
• 8 Burpees Otb
• 10 cal row or bike

WOD

Saturday 040519

• 10 round of:
• 2 Muscle ups
• 4 Pistol
• 8 Snatch Kettlebell (4+4)
• cap time 12'

WOD

Friday 030519

TEAM WOD

• 400m run together
• 50 box jump over
• 50 HSPU
• 50 Hang clean and jerk kettlebell 
• 50 goblet squat
• 400m run together
• 
  

WOD

Thursday 020519

• 21-15-9
• Power Snatch 
• T2B

WOD

Tuesday 30042019

• 21-15-9
• SDHP 
• Pull ups

WOD

Monday 29042019

• 12' AMRAP of:
• Partner A: 6+6 ohs single arm
• Partner B: max rep burpees 

WOD

Friday 260419

•  4 RFT of:
• 15 American Swing
• 30 lunges
• 50 Double unders
• cap time 18'

WOD

Wednesday 240419

IN TEAM OF 2

• Isabel meet Grace...and Karen!
• cap time 13'

WOD

Tuesday 230419

IN TEAM OF 2

• 20' AMRAP of:
• 3 Power Clean
• 6 Push ups
• 9 Box Jump
• switch partner each round

WOD

Friday 190419

• For time:
• 12 Cluster
• 4 Muscle ups
• 10 Cluster
• 4 Muscle ups
• 8 Cluster
• 4 Muscle ups
• 6 Cluster
• 4 Muscle ups
• 4 Cluster 
• 4 Muscle ups
• 2 Cluster
• 4 muscle ups
• 
  

WOD

Thursday 180419

• 2 round of:
• 500m row
• 50 OHS
• 40 Pull ups
• 30 cal bike
• 20 wall ball

WOD

Wednesday 170419

• 12' E.M.O.M. of:
• 2 Power Clean
• 2 Hang Squat Clean
• 2 STOH

WOD

Tuesday 160419

• For 3 Cycles:
• 2' max rep burpees box jump
• 1' rest
• 2' max rep snatch kettlebell alternating
• 1' rest

WOD

Monday 150419

TEAM WOD SYNCRO

• 16' AMRAP  of:
• 15 Hang Clean and Jerk dx
• 20 Squat 
• 15 Hang Clean and Jerk sx
• 20 Push ups

WOD

Saturday 130419

• 18-15-12-9
• Thruster 
• Pull ups
• each round 400m run

WOD

Friday 120419

• E.M.O.M. 15' of:
• 1'- 6 Snatch
• 2'- 9 Wall Ball
• 3'- 3 Muscle Ups

WOD

Thursday 110419

• 2 Round:
• 0'-2' run 400m
• 2'-4' row max cal
• 4'-6' bike max cal
• 6'-8' DU max rep
• 8'-10' sit ups max rep
• 
  

WOD

Wednesday 100419

• 12 AMREPS (40'' ON 20'' OFF) of: 
• Deadlift
• Pistols
• Row or bike

WOD

Tuesday 090419

• 5 RFT of:
• 5 Squat Clean
• 5 cal row
• 7 Squat Clean
• 5 cal bike
• 9 Squat Clean
• 5 Burpees

WOD

Monday 080419

• 13' AMRAP of:
• 7 Clean and Jerk
• 9 T2B
• 11 Box Jump

WOD

Saturday 060419

• 5' AMRAP of:
• 5 OHS
• 10 Burpees
• repeat 3 times
• rest 2' after each time

WOD

Friday 050419

• 5 RFT of:
• 15 Shoulder to overhead
• 21 Front Squat
• 9 cal bike/row
• cap time: 17'

WOD

Thursday 040419

• 3 RFT of:
• 40 Snatch Kettlebell
• 30 American Swing 
• 20 Wall Ball
• 10 cal row or bike
cap time: 16'

WOD

Wednesday 030419

• 16' AMRAP of:
• 15 SDHP
• 10 L pull ups
• 25 Sit ups

WOD

Tuesday 020419

• 12' AMRAP of:
• 2 muscle ups
• 4 HSPU
• 8 Box jump Over

WOD

Monday 010419

• Buy in: 100 DU
• 4 RFT of:
• 7 Devil Press (dx)
• 7 Devil Press (sx)
• 10m lunges oh dumbbell (dx)
• 10m lunges oh dumbbell (sx)
• Cash Out: 100 DU
• Cap time 14'

WOD

Saturday 300319

• 4 RFT of:
• 9 Hang Power Snatch
• 18 Wall Ball
• 400m run
• cap time: 17'

WOD

Friday 290319

• 13' AMRAP of:
• 15 deadlift
• 30 push ups
• 15 T2B
• 
  

WOD

Thursday 280319

• 19' AMREPS of:
• 1' max cal row
• 1' max rep burpees
• 1' max rep double unders
• 1' max rep hspu
• 1' max cal bike
• 1' rest

WOD

Wednesday 270319

• 4 RFT of:
• 10 Dumbbell Hang Power Clean (dx)
• 10 Dumbbell Hang Power Clean (sx)
• 12 pistol
• 10 cal row or bike
• cap time: 11'

WOD

Tuesday 260319

19.5

• • 33-27-21-15-9 of:
  • Thruster
  • C2B
  • cap time 20'

WOD

Monday 250319

19.5

• 33-27-21-15-9 of:
• Thruster 
• C2B
• cap time 20'

WOD

Saturday 230319

• start every 5 minutes:
• 50 Squat
• 75 Double unders
• 400m run
• repeat 4 times

WOD

Friday 220319

• For time:
• 10 Front Squat
• 10 Push Jerk
• 15 cal row or bike
• 20 Front Squat
• 20 Push Jerk
• 15 cal row or bike
• 10 Front Squat
• 10 Push Jerk
• 15 cal row or bike

WOD

Thursday 210319

• 15-12-9 
• Clean and Jerk
• Box Jump Over
• rest 2 minutes
• 9-12-15
• Clean and Jerk
• Box Jump Over

WOD

Wednesday 200319

19.4

WOD

Tuesday 190319

19.4

For total time of 12 minutes:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

WOD

Saturday 160319

• Cash in: 100 sit ups
• 14' AMRAP of:
• 20 American Swing
• 10 L-pull ups
• 50 double unders
• Cash out: 100 sit ups

WOD

Friday 150319

• 21-15-9
• Snatch
• Burpees otb

WOD

Thursday 140319

• 15' AMRAP of:
• 1' max rep wall ball
• 1' max rep v-ups
• 1' max rep box jump over
• 1' max rep dip
• 1' rest

WOD

Wednesday 130319

Bear Complex

5 RFT of:

• 1 Power Clean
• 1 Front Squat
• 1 Push Jerk
• 1 Back Squat
• 1 Push Jerk behind neck
• 7 times = 1 round

WOD

Tuesday 120319

19.3

• For time:
• 60m overhead walking lunges
• 50 step ups dumbell
• 50 strict hspu
• 60m handstand walk
• cap time: 10 minutes

WOD

Monday 110319

19.3

• For time:
• 60m overhead walking lunges
• 50 step ups dumbell
• 50 strict hspu
• 60m handstand walk
• cap time: 10 minutes

WOD

Saturday 090319

• For Time:
• 400 m run
• 50 snatch kettlebell
• 40 wall ball
• 30 push-up
• 20 pistols
• 10 pull-up
• 100 double-unders
• 
  

WOD

Friday 080319

• E.M.O.M 14' 
• Odd: 5 Thruster
• Even: 4 Muscle-up
• 
  
• 
  

WOD

Thursday 070319

• 13' AMRAP of:
• 10 HSPU
• 15 Step over box dumbbells
• 10 cal row or bike
• 
  

WOD

Wednesday 060319

19.2

• 25 toes-to-bars
• 50 double-unders
• 15 squat cleans
• 25 toes-to-bars
• 50 double-unders
• 13 squat cleans
• If completed before 8 minutes, add 4 minutes and proceed to:
• 25 toes-to-bars
• 50 double-unders
• 11 squat cleans
• If completed before 12 minutes, add 4 minutes and proceed to:
• 25 toes-to-bars
• 50 double-unders
• 9 squat cleans
• If completed before 16 minutes, add 4 minutesand proce d to:
• 25 toes-to-bars
• 50 double-unders
• 7 squat cleans
• Stop at 20 minutes.

WOD

Monday 040319

19.2

• 25 toes-to-bars
• 50 double-unders
• 15 squat cleans
• 25 toes-to-bars
• 50 double-unders
• 13 squat cleans
• If completed before 8 minutes, add 4 minutes and proceed to:
• 25 toes-to-bars
• 50 double-unders
• 11 squat cleans
• If completed before 12 minutes, add 4 minutes and proceed to:
• 25 toes-to-bars
• 50 double-unders
• 9 squat cleans
• If completed before 16 minutes, add 4 minutesand proce d to:
• 25 toes-to-bars
• 50 double-unders
• 7 squat cleans
• Stop at 20 minutes.

WOD

Saturday 020319

• For time:
• 10 Squat Snatch
• 12 Pull ups
• 8 Squat Snatch
• 10 Pull ups
• 6 Squat Snatch
• 8 Pull ups
• 4 Squat Snatch
• 10 Pull ups
• 2 Squat Snatch
• 12 Pull ups
• increase load on squat snatch every series.

WOD

Friday 010319

• 12' AMRAP of:
• 5 Turkish Get Ups (dx)
• 10 Burpee box Jump
• 5 Turkish Get Ups (sx)
• 10 Burpee box jump

WOD

Wednesday 270219

Double D.T.

• In team of 2 perform 10 RFT of:
• 12 Deadlift
• 9 Hang Power Clean
• 6 Push Jerk
• change as needed

WOD

Tuesday 260219

19.1

• 15' AMRAP of:
• 19 wall ball
• 19 cal row

WOD

Monday 250219

19.1

• 15' AMRAP of:
• 19 wall ball
• 19 cal row

WOD

Saturday 160219

• 14' AMRAP of:
• 7 HSPU
• 14 Deadlift
• 7 Dips
• 14 Back Squat

WOD

Friday 150219

• 5 RFT of:
• 8 Push Press
• 16 Wall Ball

WOD

Thursday 140219

• Cash in: 400m run
• 13' AMRAP of:
• 20 lunges dumbell
• 10 T2B
• 20 Box Jump over
• Cash out: 400m run
• 
  

WOD

Wednesday 130219

• 0' to 2' max rep Snatch
• 2' to 4' max rep sit ups
• 4' to 6' ma rep D.U.
• 6' to 8' max rep OHS
• 8' to 10' max rep Push ups
• 10' to 12' max cal row or bike

WOD

Tuesday 120219

• E.M.O.M 12'
• 8 Squat Clean
• 8 STOH
• 12/10 row or bike

WOD

Monday 110219

• 15-12-9-6 of:
• Thruster
• Pull up
• Burpees otb

WOD

Saturday 090219

• 14' AMRAP of:
• SDHP
• Burpes Box Jump
• 2-4-6-8-10-12-14-16...etc

WOD

Friday 080219

• Tabata 12' (1' on 30'' off)
• Row or bike
• Run
• Double unders

WOD

Thursday 070219

• 12' AMRAP of:
• 5 OHS
• 8 L- Pull-ups
• 
  

WOD

Wednesday 060219

• 6 RFT of:
• 8 Wall Ball
• 10 HSPU
• 12 Pistol Squat
• 
  

WOD

Tuesday 050219

• 27-21-15-9 of: 
• Clean and Jerk dumbell
• Row or bike

WOD

Monday 040219

• 5 RFT of:
• 15 Power Clean
• 10 T2B
• 15 Shoulder Press
• 10 Dips

WOD

Saturday 020219

• E.M.O.M 15'
• 1 Hang Power Snatch
• 1 Power Snatch
• 1 Hang Squat Snatch
• 1 Squat Snatch

WOD

Friday 010219

• Buy in: 30 burpees
• 10 American Swing
• 20 DU
• 20 American Swing
• 40 DU
• 30 American Swing
• 60 DU
• Cash out: 30 burpees

WOD

Wednesday 300119

• 21-15-9 of:
• Deadlift 
• HSPU

WOD

Tuesday 290119

• For time: 
• 50 Clean and Jerk
• every 3 minutes perform 10 push ups
• cap time 13'

WOD

Monday 280119

• 4 RFT of:
  
• 30 Snatch Dumbell
• 12 T2B
• 60m shuttle run

WOD

Saturday 260119

• E.M.O.M 20'
• 1' - 1 round of CHELSEA
• 2' - 12/10 cal bike or row
• 3' - 5 Front Squat
•       5 Burpees over bar
• 4' - rest

WOD

Friday 250119

• 16' AMRAP of:
• 15/12 cal row or bike
• 12 Overhead Squat
• 4 Muscle ups

WOD

Thursday 240119

•  4 RFT of:
  
• 15 Push Press
• 10 Pistol
• 50 Du

WOD

Wednesday 230119

• 21-15-9
• Thruster
• Burpees bar facing

WOD

Tuesday 220119

• 12' AMRAP of:
• Hang Power Clean
• Wall Ball
• 3-6-9-12-15-18-21-24....etc

WOD

Monday 210119

Cash in: 50 Sit ups

• 1 RFT of:
• 40 Goblet Squat
• 30 Push ups
• 20 Box Jump
• 10 T2B
• 20 Box Jump
• 30 Push ups
• 40 Goblet Squat
• Cash out: 50 sit ups
• cap time: 16'

WOD

Saturday 190119

• 6 RFT of:
• 8 OHS kettlebell right arm
• 10 HSPU
• 8 OHS kettlebell left arm
• 10 T2B

WOD

Friday 180119

• E.M.O.M. 14' 
• 4 Squat Snatch

WOD

Thursday 170119

• 7' AMRAP of:
• 12 Clean and Jerk
• 50 DU
• rest 2' and repeat

WOD

Wednesday 160119

• 15' AMREPS (40'' on 20'' off)
• Lunges dumbell
• Push ups
• Sit ups
• Dip
• Row or bike

WOD

Tuesday 150119

• 4 RFT of:
• 16 Power Clean
• 8 Burpees box jump
• 16 Shoulder to overhead

WOD

Monday 140119

• 21-15-9 of:
• SDHP
• Wall Ball
• L-Pull-ups

WOD

Saturday 120119

TEAM WOD 2pp

• 25' AMRAP of:
• 1000mt row
• 400mt run (together)
• 30 cal bike
• 200 DU

WOD 

Friday 110119

• 4 RFT of:
• 20 Deadlift 
• 10 Thruster

each round perform 50 DU

WOD

Thursday 100119

• 2 RFT of:
• 5 HSPU
• 10 Pistols
• 15 Dips
• 20 Box Jump Over
• 25 Push Ups
• 30 Wall Ball
• cap time 15'

WOD

Wednesday 090119

• E.M.O.M 13'
• 3 Hang Power Clean
• 2 Hang Squat Clean
• 1 Clean & Jerk

WOD

Tuesday 080119

• 16' AMRAP of:
• 1' Snatch
• 1' Muscle up
• 1' Row or bike
• 1' Rest
• 
  

WOD

Monday 070119

• 20-15-10-5
• Snatch Dumbbell
• Burpees Otd

WOD

Friday 040119

• Cash in: 100 double unders
• 4 RFT of:
• 20 American Swing
• 15 Step up over box
• 10 T2B
• Cash out: 100 Sit ups

WOD

Thursday 030119

• 21-15-9 of:
• Back Squat
• Pull Up

WOD

Wednesday 020119

WOD

Saturday 291218

TEAM WOD

• 18' AMRAP:
• 400m run
• 15 Thruster
• 30 Box Jump over

WOD

Friday 281218

• E.M.O.M 15'
• 8 Hang Power Snatch
• 30 DU
• 12 T2B

WOD

Thursday 271218

• 18' AMRAP (30'' on 30'' off)
• Front Squat
• Burpees
• Row
• Push press
• pull ups
• bike

WOD

Saturday 221218

TEAM WOD

• CHRISTMAS SURPRISE

WOD

Friday 211218

• E.M.O.M 13' 
• 5 OHS

WOD

Thursday 201218

• 16' AMRAP of:
• 5 HSPU
• 10 L-Pull ups
• 20 Wall Ball
• 
  

WOD

Wednesday 191218

•  5 RFT of:
• 8 Front Rack Lunges
• 8 Burpees bar facing
• cap time: 13' 
• in the remaining time max reps front rack lunges

WOD

Tuesday 181218

• 10 Thrusters
• 60 DU
• 20 Thrusters
• 60 DU
• 30 Thrusters
• 60 DU
• cap time: 12'

WOD

Monday 171218

• E.M.O.M 20'
• 1' -  12/10 cal row
• 2' - 12 Box jump over
• 3' - 12 American Swing
• 4' - 12/10 cal bike
• 5' - 12 Power Clean dumbell

WOD

Saturday 151218

• 30-20-10 of:
• Wall Ball
• Devil Press
• in the remaining time max reps of pull-ups
• cap time: 13'

WOD

Friday 141218

• 15' AMRAP of:
• 15 SDHP
• 10 T2B
• 5 HSPU

WOD

Thursday 131218

• E.M.O.M 13' of:
• 3 Power clean
• 3 Front Squat
• 3 Shoulder to overhead

WOD

Wednesday 121218

• 2 RFT of:
• 25 Power Snatch
• 50 burpees
• 100 double unders
• cap time: 13'

WOD

Tuesday 111218

• 15-12-9-6
• Clean and Jerk
• Dips

WOD

Monday 101218

• 9-15-21 of:
• Thruster
• Pistol
• cal row or bike

WOD

Friday 071218

TEAM WOD

• In team of two 8 RFT of:
• 15 Deadlift
• 20 Box Jump
• 25 Pull ups
• cap time: 25'
• 
  

WOD

Thursday 061218

• 4 RFT of:
• 20m walking lunges dumbell
• 15 T2B
• 50 DU

WOD

Wednesday 051218

• E.M.O.M 12'
• 3 Snatch
• 4 Burpees otb

WOD

Tuesday 041218

• 27-21-15-9
• Power Clean
• Wall Ball

WOD

Monday 031218

• 13' AMRAP of:
• 10 Ohs kettlebell right arm 
• 20 Push ups
• 10 Ohs kettlebell left arm
• 20 Sit ups

WOD

Saturday 011218

D.T

• 5 RFT of:
• 12 Deadlift
• 9 hang power clean
• 6 push jerks

WOD

Friday 301118

• 7 RFT of:
• 5 thruster dumbell
• 10 pull ups
• 50m shuttle run
• cap time 17'

WOD

Thursday 291118

• 2 RFT of:
• 100 double unders
• 50 medball clean
• 40 push ups
• 30 sit ups
• 20 dips
• 10 hspu
• cap time 18'

WOD

Wednesday 281118

TEAM WOD

• 20' AMRAP of:
• Clean and Jerk kettlebell
• Burpees Box Jump
• 3-6-9-12-15-18.....etc.

WOD

Tuesday 271118

• 14' AMRAP of:
• 3 Muscle Ups
• 6 Overhead Squat

WOD

Monday 261118

• 6 RFT of:
• 4 Squat Snatch
• 8 cal row or bike
• 12 Wall Ball

WOD

Saturday 241118

• 20' AMRAP of:
• 1' max rep cal row
• 1' plank
• 1' max rep cal bike
• 1' hollow position
• 1' max double unders

WOD

Friday 231118

• 16 RFT of:
• 20 American Swing
• 15 T2B
• 20 American Swing
• 15 HSPU

SALE OF 75%  ONLY ON ROUNDS FOR BLACK FRIDAY

WOD

Thursday 221118

• 9 RFT of:
• 2 Cluster
• 3 Front Squat
• 3 Push Press
• 2 Thruster

WOD

Wednesday 211118

• E.M.O.M 16'
• 6 Deadlift
• 8 Pull ups

WOD

Tuesday 201118

• For time:
• 20 cal row
• 40 wall ball
• 60 push up
• 20 cal bike
• 80 lunges alternating legs
• 100 sit ups
• Cap time : 16'

WOD

Monday 191118

• 13' AMRAP of:
  
• 15 Hang clean and jerk dumbell right arm
• 10 burpees otd
• 15 hang clean and jerk dumbell left arm
• 10 burpees otd

WOD

Saturday 171118

• E.M.O.M 15' 
• 1' - 6 Squat Clean
• 2' - 8 Burpees otb
• 3' - 20 double unders

WOD

Friday 161118

• 12' AMREPS of:
• 1' Deadlift
• 1' Sit ups
• 1' Push Jerk
• 1' Overhead Squat

WOD

Thursday 151118

• 4 RFT of:
• 15 Hang Power Snatch
• 12/10 cal row or bike
• 15 Dips

WOD

Wednesday 141118

• 18' AMRAP of:
• 2 Muscle ups
• 5 Push Press dumbell right arm
• 5 Push Press dumbell left arm
• 12 Snatch dumbell

WOD

Tuesday 131118

• 21-15-9
• Clean and Jerk
• Box Jump

WOD

Monday 121118

• 10 RFT of:
• 10 Thrusters
• 10 Push ups
• Cap time 14'

WOD

Saturday 101118

• For time 
• 100 Back Squat
• every drop perform 10 pull ups
• cap time: 16'

WOD

Friday 091118

• 15' AMRAP:
• 20 Wall Ball
• 15 T2B
• 10 cal row
• 20 Wall Ball
• 15 T2B
• 10 cal bike

WOD

Thursday 081118

• 20-15-10-5
• Power Clean
• HSPU

WOD

Wednesday 071118

• 3 RFT of:
• 15 SDHP
• 12 Burpees otb
• 9 Box jump
• 12 Burpees otb
• 15 SDHP
• cap time: 12'

WOD

Tuesday 061118

• 4 RFT of:
• 30 Dumbell Snatch
• 15 L-pull ups
• Cap time: 15'

WOD

Monday 051118

• 16' AMRAP of:
• 20 Front rack lunges
• 25 Push ups
• 30 Double unders

WOD

Saturday 031118

Barbara 

• 5 RFT of:
• 20 pull ups
• 30 push ups
• 40 sit ups
• 50 squat
• rest 3' each round

WOD

Friday 021118

• 15 Round of:
• 1 Squat Clean
• 1 Push Press
• 1 Thruster 
• 1 Back Squat
• 1 Snatch Balance

WOD

Wednesday 311018

TEAM WOD

WOD

Tuesday 301018

Amanda

• 9-7-5
• Snatch 
• Muscle ups

WOD

Monday 291018

• 2 x 5' AMRAP:
• 15 American Swing
• 10 T2B
• 25 Double unders

WOD

Saturday 271018

• E.M.O.M 24' 
• 1' - 14 Deadlift
• 2' - 14 Push ups
• 3' - 14 Box jump
• 4' - 14 Cal bike or row

WOD

Friday 261018

• 5 RFT of:
• 400m run
• 12 Push press
• 7 Dips

WOD

Thursday 251018

• 12' AMRAP of:
• 7 Overhead Squat
• 14 Wall Ball

WOD

Wednesday 241018

• 10-8-6-4-2-4-6-8-10
• Front Squat
• HSPU

WOD

Tuesday 231018

• E.M.O.M 16' 
• 1' max rep Snatch
• 1' max rep pull ups
• 1' max rep box jump
• 1' rest

WOD

Monday 221018

• In team of two
• 18' AMRAP of:
• 8 Hang power clean
• 12 burpees otb
• 8 Push Jerk

WOD

Saturday 201018

Team WOD

• For time:
• 100 American Swing
• 400m run together
• 80 Squat
• 400m run together
• 60 Push ups
• 400m run together
• 40 Snatch Kettlebell
• 400m run together
• 20 Dip
• 400m run together
• CAP TIME: 30'

WOD

Friday 191018

FRAN

• 21-15-9 of:
• Thruster
• Pull ups

WOD

Thursday 181018

• Buy in: 100 Double unders
• 10' AMRAP of:
• 5 Muscle Ups
• 10 Box Jump
• 5 HSPU
• Cash out: 100 Double unders

WOD

Wednesday 171018

• 15' AMREP:
• 1' Dumbell Hang Squat Clean
• 2' Assault Bike
• 3' Burpees
• 4' T2B
• 5' Row

WOD

Tuesday 161018

• E.M.O.M 15'
• 1'- 3 Power Snatch
• 2'- 2 Overhead Squat
• 3'- 1 Snatch Balance

WOD

Monday 151018

TEAM WOD

• 16 RFT: switch each round
• 8 Power Clean
• 6 Wall Ball
• 4 Push Press

WOD

Saturday 131018

Angie Modified Team(2) Wod

• For Time:
• 100 C2B
• 100 Push ups
• 100 Sit ups
• 100 Goblet Squat
• Cap time 18'

WOD

Friday 121018

• 15-12-9-6-3
• Dumbell Thruster
• Box Jumps
• T2B

WOD

Thursday 111018

• 10-9-8-7-6-5-4-3-2-1
• Squat Snatch
• Pistol

WOD

Wednesday 101018

• 3 RFT of:
• Cash in: 100 sit ups
• 5 Turkish Get ups right arm
• 10 Kettlebell Snatch right arm
• 5 Turkish Get ups left arm
• 10 Kettlebell Snatch left arm

WOD

Tuesday 091018

• E.M.O.M 15' 
• 1' - 12/10 cal row
• 2' - 15 Wall Ball
• 3' - 10/8 cal bike
• 4' - 8 L-Pull ups
• 5' - 8 Dips

WOD

Monday 081018

• 27-21-15 of:
• Clean and Jerk
• Burpees otb
• Double unders
• 
  

WOD

Saturday 061018

TEAM WOD

• 20' AMRAP of:
• 400m run (each)
• 20 Power Clean
• 400m run (each)
• 20 Push Press
• 400m run (each)
• 20 Back Squat

WOD

Friday 051018

• 4 RFT of:
• 30 Lunges Oh bumper plate
• 20 Box jump
• 10 HSPU

WOD

Thursday 041018

• 2 RFT of:
• 15 American Swing
• 10 Burpees
• 20 American Swing
• 15 Burpees
• 25 American Swing
• 25 Burpees

WOD

Wednesday 031018

• 12' AMRAP of:
• 1' Max rep Snatch
• 1' Max rep Muscle Ups
• 1' Max cal row or bike

WOD

Tuesday 021018

• 5 RFT of:
• 10 Dumbell Hang Clean and Jerk 
• 40 Double unders

WOD

Monday 011018

• 10' AMRAP of:
• Thruster
• Push ups
• T2B 
• 3-6-9-12-15-18...etc

WOD

Saturday 290918

Team WOD

Grace + Isabel

• 30 Clean and Jerk
  
• 30 Snatch
  

WOD

Friday 280918

• 21-15-9
• Deadlift
• Pull ups
• Double unders
• 
  

WOD

Thursday 270918

• E.M.O.M. 16'
• 1' - 10 Push Jerk
• 2' - 10 Front Squat
• 3' - 12 T2B
• 4' - 12 Box Jump over

WOD

Wednesday 260918

Nancy

• 5 RFT of:
• 400m run
• 15 Overhead Squat
• 
  

WOD

Tuesday 250918

• 5 RFT of:
• 8 SDHP
• 12 Burpees otb

WOD

Monday 240918

• 15' AMRAP:
• 20 Dumbell Snatch
• 15 Wall Ball
• 10 cal row or bike

WOD

Saturday 220918

• Team WOD
• Buy in: 100 Sit ups each
• 22' AMRAP of:
• 400m run each
• 30 Thrusters
• 15 L-Pull ups

WOD

Friday 210918

• E.M.O.M 14':
• 1 '- 6 Clean and Jerk
• 2' - 3 Muscle ups

WOD

Thursday 200918

• 20' AMRAP of:
• 5 HSPU
• 10 Pistol
• 15 Pull up
• 35 Double unders

WOD

Wednesday 190918

• E.M.O.M 15'
• 1' - 6 Hang Power Snatch
• 2' - 4 Overhead Squat
• 3' - 2 Squat Snatch

WOD

Tuesday 180918

• 13' AMRAP of:
• 10 Push Press
• 15 Box Jump
• 20 American Swing

WOD

Monday 170918

• 3 RFT of:
• 25 Power Clean
• 20 Burpees
• 15 cal bike or row
• 20 Push ups

WOD

Saturday 150918

• TEAM WOD 2 round
• 1' Front Squat (A)
• 1' Pull ups (B)
• 1' Box Jump (A)
• 1' Lunges Barbell (B)

WOD

Friday 140918

• 4 RFT of:
• 15 SDHP
• 10 T2B
• 400m run

WOD

Thursday 130918

• E.M.O.M. 15' 
• 1' - 5 HSPU
• 2' -  10 Pistol Squat
• 3' - 15 Wall Ball

WOD

Wednesday 120918

• 10' find your 1RM Snatch
• 10' find your 1RM Clean & Jerk

WOD

Tuesday 110918

• 12' AMRAP of:
• 8 Thruster
• 12 Burpees
• 20 Double unders
• 
  

WOD

Monday 100918

• 3 RFT of:
• 20 American Swing
• 10 Dips
• 15 cal row
• 20 Push up
• 12 cal bike

WOD

Saturday 080918

• 13' AMRAP of:
• 10 Hang Power Snatch
• 15 Burpees Box Jump

WOD

Friday 070918

• 21-15-9:
• Clean & Jerk dumbell
• L-Pull ups

WOD

Thursday 060918

• Back Squat
• Bench Press
• Push Press
• 12-10-8-6

WOD

Wednesday 050918

• E.M.O.M. 12' 
• 1' 400m run
• 2' 40 Double unders
• 3' 1' T2B

WOD

Tuesday 040918

• 3 ROUND of:
• 1' Power Clean
• 1' Lunges
• 1' Row
• 1' SDHP
• 1' Assault Bike
• 1' Rest

WOD

Monday 030918

• 4 RFT of:
• 30 Snatch Dumbell
• 20 Push ups
• 10 Dips