
MARCH '20
WOD
Saturday 070320
- 5-10-15-20 of:
- clean and jerk
- chest to bar
- each set perform 400m run
- cap time 25'
CROSSFIT BASIC
- Skill: kipping pull ups
- WOD
- 3-6-9-12 of:
- clean and jerk
- pull ups
- each set perform 400m run
- cap time 18'
WOD
Friday 060320
- 21-15-9 of:
- T2B
- HSPU
- box jump
- each round perform 20/15 cal
CROSSFIT BASIC
- Skill: handstand
- WOD
- 15-12-9 of:
- knee to elbows
- v-push ups
- box jump
WOD
Thursday 050320
- 1 power clean
- 1 front squat
- 1 push jerk
- 1 back squat
- 1 push jerk from neck
- for 7 cycle
- for 5 round, each 7 cycle is 1 round
- if you drop during cycle perform 5 burpees otb
- cap time 25'
CROSSFIT BASIC
- Skill: jerk from neck
- WOD
- 25 cycle of:
- 1 power clean
- 1 front squat
- 1 push jerk
- 1 back squat
- 1 push jerk from neck
WOD
Wednesday 040320
TEAM WOD
- EMOM 24'
- 1' - 3 hang power snatch + 5 ohs
- 2' - 12 pistol squat alt.
CROSSFIT BASIC
- Skill: pistol
- WOD
- EMOM 16'
- 1' - 2 snatch + 2 ohs
- 2' - 14 lunges db or kb alt.
WOD
Tuesday 030320
- For time:
- buy in: 200 du
- 80 american swing
- 60 push ups
- 40 lunges oh dx
- 30 burpees
- 40 lunges oh sx
- 60 wall ball
- 80 sit ups
- cash out: 200 du
- cap time: 28'
CROSSFIT BASIC
- Skill: american swing
- WOD
- 3 RFT of:
- 20 american swing
- 15 hr push ups
- 30 sit ups
- 40 single unders

FEBRUARY '20
WOD
Saturday 290220
- 17' AMRAP of:
- 20 kb snatch
- 10 chest to bar
- shuttle run (40m to 10m)
CROSSFIT BASIC
- WOD
- 15' AMRAP of:
- 10+10 push press kb
- 8 pull ups
- shuttle run (40m to 10m)
WOD
Friday 280220
TEAM WOD
- 4 RFT of:
- 30 thruster
- 400m run together
- cap time 20'
CROSSFIT BASIC
- WOD
- 4 RFT of:
- 20 thruster
- 400m run together
WOD
Thursday 270220
- 5' AMRAP for 2 cycle
- 3 muscle ups
- 6 HSPU
- 9 burpees box jump over
- rest 2'30'' btw cycle
CROSSFIT BASIC
- WOD
- 4' AMRAP for 2 cycle
- 3 pull ups
- 6 v-push ups
- 9 burpees
- rest 2' btw cycle
WOD
Wednesday 260220
- 6 RFT of:
- 5 clean and jerk
- 7 T2B
- 9 cal
- cap time 16'
CROSSFIT BASIC
- WOD
- 5 RFT of:
- 5 clean and jerk
- 10 knee to raises
- 7 cal
WOD
Tuesday 250220
- EMOM 16'
- 1' - 14 alt lunges db
- 2' - 12/10 cal
- 3' - 4+4 devil press single arm
- 4' - 30 du
CROSSFIT BASIC
- WOD
- EMOM 16'
- 1' - 16 lunges
- 2' - 10 cal
- 3' - 3 + 3 devil press single arm
- 4' - 30 single unders
WOD
Monday 240220
- 15' AMRAP of:
- 21 wall ball
- 15 sdhp
- 9 push jerk
WOD
Saturday 220220
- 22' AMRAP of:
- 1 rope climb
- 10 power snatch
- 20 push ups
- 400m run
CROSSFIT BASIC
- Skill: rope climb
- WOD
- 17' AMRAP of:
- 3 rope climb from floor
- 5 power snatch
- 10 push ups
- 400m run
WOD
Friday 210220
- 5 RFT of:
- 5 muscle ups
- 10 box jump
- 20 cal
- cap time 18'
CROSSFIT BASIC
- Skill: kipping pull ups
- WOD
- 4 RFT of:
- 6 pull ups
- 8 box jump
- 16 cal
WOD
Thursday 200220
- From 10 to 1 of:
- deadlift
- hang power clean
- back squat
CROSSFIT BASIC
- Skill: hang power clean
- WOD
- From 7 to 1 of:
- deadlift
- hang power clean
- front squat
WOD
Wednesday 190220
- 12' AMRAP of:
- 12 squat clean
- 10 HSPU
- 50 du
CROSSFIT BASIC
- Skill: handstand
- WOD
- 12' AMRAP of:
- 8 squat clean
- 8 v-push ups
- 50 single unders
WOD
Tuesday 180220
- 3 RFT of:
- 7 shoulder press
- 10 cal
- 14 push press
- 10 cal
- 21 push jerk
- 10 cal
CROSSFIT BASIC
- Skill: push jerk
- WOD
- 3 RFT of:
- 15 push jerk
- 10 cal
WOD
Monday 170220
- 20'AMRAP of:
- 20 squat
- 10 T2B
- 20 pistol
- 10 burpees
- 20 sit ups
- 10 pull ups
WOD
Saturday 150220
- cluster 12-10-8-6-4
- strict pull ups 10-12-14-16-18
- cal 8-10-12-14-16
CROSSFTI BASIC
- Skill: kipping pull up
- WOD
- 5 RFT of:
- 10 thruster
- 8 pull ups
- 10 cal
WOD
Friday 140220
- 7 RFT of:
- 4 hang power clean
- 8 lunges front rack
- 12 stoh
CROSSFIT BASIC
- Skill: clean and jerk
- WOD
- 6 RFT of:
- 4 hang power clean
- 6 lunges front rack
- 8 push jerk
WOD
Thursday 130220
- 33-27-21 of:
- hspu
- burpees
- box jump
- sit ups
- each round perform 15 cal
CROSSFIT BASIC
- Skill: handstand
- WOD
- 27-21-15
- hr push ups
- step over box
- sit ups
- each round perform 10 cal
WOD
Wednesday 120220
- 13' EMOM
- 2 hang power snatch
- 2 snatch balance
CROSSFIT BASIC
- Skill: snatch
- WOD
- 10' EMOM
- 2 hang power snatch
- 2 ohs
WOD
Tuesday 110220
- In 12' find 1rm missing
- 21-15-9
- american swing
- T2B
- double under
CROSSFIT BASIC
- Skill: T2B
- WOD
- 15-12-9
- american swing
- knee to raises
- single under (x2)
WOD
Monday 100220
- In 12' find 1rm missing
- 16' AMRAP of:
- 3 muscle ups
- 6 push ups
- 9 step over box db
- 12 cal
WOD
Saturday 080220
- In 12' find 1rm missing
- EMOM 6'
- 1 power snatch
- 1 hang power snatch
- 1 squat snatch
- EMOM 6'
- 1 power clean
- 1 hang power clean
- 1 clean and jerk
CROSSFIT BASIC
- Skill: snatch + clean
- WOD
- 6' EMOM
- 1 snatch
- 2 ohs
- 6' EMOM
- 1 power clean
- 2 thruster
WOD
Friday 070220
- In 12' find 1rm missing
- 10' AMRAP of:
- 10 db snatch dx
- 8 pistol alt.
- 6 db thruster dx
- 10 db sntach sx
- 8 pistol alt.
- 6 db thruster sx
CROSSFIT BASIC
- Skill: db snatch
- WOD
- 10' AMRAP of:
- 5+5 db snatch
- 12 lunges db alt.
- 5+5 db thruster
WOD
Thursday 060220
- In 12' find 1rm missing
- 30' tabata (1' on 1' off)
- shuttle run
- bike
- du
- row
- mountain climbers
CROSSFIT BASIC
- Skill: row
- WOD
- 20' tabata (30''on 30'' off)
- shuttle run
- bike
- single unders
- row
- mountain climbers
WOD
Wednesday 050220
- In 12' 1rm of shoulder press
- 15' AMRAP of:
- 7 shoulder press
- 9 l-pull ups
- 11 box jump
CROSSFIT BASIC
- Skill: push press
- WOD
- 12' AMRAP of:
- 7 push press
- 9 pull ups
- 12 step over box
WOD
Tuesday 040220
- In 12' find 1rm of OHS
- For time:
- 20 ohs
- 80 du
- 15 ohs
- 60 du
- 10 ohs
- 40 du
- 5 ohs
- 20 du
- the weight of ohs start from 40% and increase of 10% each set
CROSSFIT BASIC
- Skill: OHS
- WOD
- 4 RFT OF:
- 10 ohs
- 60 single unders
WOD
Monday 030220
- In 12' find 1rm of front squat
- 7' AMRAP of:
- 4 front squat
- 8 burpees
- 16 wall ball
- then
- 6' AMRAP of:
- 30'' work 30'' rest
- medball sit ups
- v-ups
WOD
Saturday 010220
In memory of KOBE BRYANT
- 18' AMRAP of: (18 consecutive all star games appareances)
- 5 muscle ups (5 NBA championship)
- 8 power clean (for his jersey number from 1997-2006)
- 24 box jumps (for his jersey number from 2006-2016)
CROSSFIT BASIC
- Skill: Clean
- WOD
- 15' AMRAP of:
- 5 pull ups
- 8 power clean
- 24 step over box
JANUARY '20
WOD
Friday 310120
- In 12' find 1rm of SDHP
- 17' AMRAP of:
- 100 du
- then amrap of:
- 12 T2B
- 10 sdhp
- 8 hspu
- Skill: handstand
- WOD
- 14' AMRAP of:
- 12 knee to elbows
- 8 sdhp
- 4 v-push ups
CROSSFIT BASIC
WOD
Thursday 300120
- find 1rm of deadlift in 15'
- find 1rm of back squat in 15'
- find 1rm of bench press in 15'
- Skill: box jump
- WOD
- 12' AMRAP of:
- 2-4-6-8-10-12-etc.
- box jump over
- hand release push ups
CROSSFIT BASIC
WOD
Wednesday 290120
- Find 1rm of push press
- EMOM 15' of:
- 1' - 200m row or 250m ski or 9 cal bike
- 2' - 8 push press
- 3' - 12 pull ups
- Skill: kipping pull ups
- WOD
- EMOM 15'
- 1' - 150m row or 200m ski or 6 cal bike
- 2' - 6 push press
- 3' -8 pull ups
CROSSFIT BASIC
WOD
Tuesday 280120
- Find 1rm snatch in 12'
- 13' AMRAP of:
- 18 cal
- 15 push ups
- 12 snatch
CROSSFIT BASIC
- Skill: Snatch
- WOD
- 10' AMRAP of:
- 15 cal
- 12 push ups
- 9 snatch
WOD
Monday 270120
- Find 1rm of thruster in 12'
- 3' AMRAP FOR 5 CYCLE
- 1' rest btw cycle
- 4 burpees otb
- 8 thruster
- 12 lunges front rack
WOD
Saturday 250120
- 17' AMRAP of:
- 100 du
- then amrap of:
- 12 T2B
- 10 sdhp
- 8 hspu
CROSSFIT BASIC
- Skill: handstand
- WOD
- 14' AMRAP of:
- 12 knee to elbows
- 8 sdhp
- 4 v-push ups
WOD
Friday 240120
- find 1rm of deadlift in 15'
- find 1rm of back squat in 15'
- find 1rm of bench press in 15'
CROSSFIT BASIC
- Skill: box jump
- WOD
- 12' AMRAP of:
- 2-4-6-8-10-12-etc.
- box jump over
- hand release push ups
WOD
Thursday 230120
- Find 1rm of push press
- EMOM 15' of:
- 1' - 200m row or 250m ski or 9 cal bike
- 2' - 8 push press
- 3' - 12 pull ups
CROSSFIT BASIC
- Skill: kipping pull ups
- WOD
- EMOM 15'
- 1' - 150m row or 200m ski or 6 cal bike
- 2' - 6 push press
- 3' -8 pull ups
WOD
Wednesday 220120
- Find 1rm clean and jerk in 12'
- 27-18-19 of:
- du
- clean and jerk
- cap time 11'
CROSSFIT BASIC
- Skill: clean and jerk
- WOD
- 21-15-9 of:
- single unders
- clean and jerk
WOD
Tuesday 210120
- Find 1rm of thruster in 12'
- 3' AMRAP FOR 5 CYCLE
- 1' rest btw cycle
- 4 burpees otb
- 8 thruster
- 12 lunges front rack
CROSSFIT BASIC
- Skill: thruster
- WOD
- 3' AMRAP FOR 3 CYCLE
- 1' rest btw cycle
- 2 burpees otb
- 4 thruster
- 6 lunges front rack
WOD
Monday 200120
- Find 1rm snatch in 12'
- 13' AMRAP of:
- 18 cal
- 15 push ups
- 12 snatch
WOD
Saturday 180120
- 4 RFT of: (read vertically)
- power snatch 12-9-6-3
- burpees otb 9-12-15-18
- box jump 6-9-12-15
CROSSFIT BASIC
- Skill: snatch
- WOD
- 12-9-6-3 of:
- power snatch
- burpees otb
- step over box
WOD
Friday 170120
- 20' AMRAP of:
- 9 pull ups
- 18 push ups
- 27 squat
- 400m run
CROSSFIT BASIC
- Skill: kipping pull ups
- WOD
- 15' AMRAP of:
- 7 pull ups
- 14 push ups
- 21 squat
- 200m run
WOD
Thursday 160120
- EMOM 21'
- 1' - 5 front squat
- 2' - 1 rope climb
- 3' - 10/8 cal bike
- 4' - 5 push jerk
- 5' - 10 T2B
- 6' - 12/10 cal row
- 7' - 5 SDHP
CROSSFIT BASIC
- Skill: Toes to bar
- WOD
- EMOM 14'
- 1' - 5 front squat
- 2' - 3 chin ups
- 3' - 8/6 cal bike
- 4' - 5 push jerk
- 5' - 8 T2B
- 6' - 10/8 cal row
- 7' - 5 SDHP
WOD
Wednesday 150120
- For time:
- 21 clean and jerk
- 12/10 cal
- 15 clean and jerk
- 12/10 cal
- 9 clean and jerk
- 12/10 cal
- cap time 11'
CROSSFIT BASIC
- Skill: clean and jerk
- WOD
- For time:
- 18 clean and jerk
- 10/8 cal
- 12 clean and jerk
- 10/8 cal
- 6 clean and jerk
- 10/8 cal
- cap time 9'
WOD
Tuesday 140120
- 12' AMRAP of:
- 5 strict pull ups
- 10 wall ball
- 20 walking lunges
- 10 wall ball
- 5 strict HSPU
CROSSFIT BASIC
- Skill: wall ball
- WOD
- 9' AMRAP of:
- 5 pull ups
- 10 medball thruster
- 16 walking lunges
- 10 medball thruster
- 5 v-push ups
WOD
Saturday 110120
- 18' AMRAP of:
- 500m row or ski erg or 0,3 miles on bike
- 5 muscle ups / 8 c2b
- 50 double unders
CROSSFIT BASIC
- Skill: pull ups
- 14' AMRAP of:
- 350m row or ski erg or 0,2 miles on bike
- 6 pull ups
- 50 single unders
WOD
Friday 100120
IN TEAM OF 2
- 26 RFT
- 1 round each of:
- 9 deadlift
- 6 hang power clean
- 3 thruster
- partner wait in handstand or with bumper plate of 15kg in overhead
CROSSFIT BASIC
- Skill: Clean
- IN TEAM OF 2
- 20 RFT of:
- 1 round each of:
- 6 deadlift
- 4 hang power clean
- 2 thruster
- partner wait with bumper plate of 5kg in overhead
WOD
Thursday 090120
- 12' AMRAP of:
- 15 T2B
- 12 burpees otb
- 9 sumo deadlift high pull
- 6 HSPU
CROSSFIT BASIC
- Skill: handstand
- 10' AMRAP of:
- 12 knee to raises
- 10 burpees
- 8 pull ups
- 6 v-push ups
WOD
Wednesday 080120
- 16' AMRAP of:
- 15 ohs
- 25 push ups
CROSSFIT BASIC
- Skill: overhead squat
- 12' AMRAP of:
- 12 ohs
- 15 hand release push ups
WOD
Tuesday 070120
- Every 3′ x 18′ perform:
- 8+8 hang kb or db snatch
- 16 Box Jump Over
- 12/10 Cal
CROSSFIT BASIC
- Skill: kettlebell snatch
- Every 3' x 15' perform:
- 6+6 kb or db snatch
- 10 step over box kb
- 8 cal
WOD
Saturday 040120
- 18-15-12-9 of:
- hang power snatch
- HSPU
CROSSFIT BASIC
- Skill: snatch
- WOD
- 15-12-9-6 of:
- overhead squat
- push ups hand release
WOD
Friday 030120
- 2 RFT of:
- 20 burpees
- 10 cal
- 20 pull ups
- 10 cal
- 20 squat
- 10 cal
CROSSFIT BASIC
- Skill: kipping pull ups
- WOD
- 3 RFT of:
- 15 squat
- 5 cal
- 10 burpees
- 5 cal
- 5 pull ups
- 5 cal
WOD
Thursday 020120
TEAM WOD
- 20' AMRAP of:
- 400m run together
- 12 T2B
- 4 squat clean
CROSSFIT BASIC
- TEAM WOD
- Skill: T2B
- 15' AMRAP of:
- 200m run together
- 10 v-ups
- 8 front squat
DECEMBER '19
WOD
Monday 301219
TEAM WOD
- 22' AMRAP of:
- 30 thruster
- 24 box jump
- 90 double unders
CROSSFIT BASIC
- TEAM WOD
- 16' AMRAP of
- 20 thruster
- 10 step over box
- 50 single unders
WOD
Saturday 281219
TEAM WOD
- 15 round of:
- 3 power snatch
- 3 hang squat snatch
- 3 ohs
- @ 40/20 kg
- 12 round of:
- 3 power clean
- 3 hang squat clean
- 3 push jerk
- @ 50/30 kg
- 9 round of:
- 2 power snatch
- 2 hang squat snatch
- 2 ohs
- @ 50/30 kg
- 6 round of:
- 2 power clean
- 2 hang squat clean
- 2 push jerk
- @ 60/40 kg
- EVERY 3 MINUTES 4 BURPEES OTB SYNCRO
CROSSFIT BASIC
- TEAM WOD
- 16 round of:
- 3 front squat
- 3 push press
- 3 thruster
- EVERY 3 MINUTES 4 BURPEES OTB SYNCRO
WOD
Friday 271219
TEAM WOD
- 20' AMRAP of:
- 27 deadlift
- 12 pistol alt.
- 19 cal row bike ski
CROSSFIT BASIC
- TEAM WOD
- 16' AMRAP of:
- 15 deadlift
- 12 lunges
- 9 cal row bike ski
WOD
Monday 231219
TEAM WOD
- from 0' to 5' 100 medball clean
- from 5' to 10' 100 C2B
- from 10' to 15' 100 wall ball
- from 15' to 20' 100 push ups
CROSSFIT BASIC
- TEAM WOD
- 15' AMRAP OF:
- 20 medball clean
- 10 pull ups
- 50 single unders
- 20 wall ball
- 10 push ups
- 50 single unders
WOD
Saturday 211219
- Strength: 6x6 lunges front rack
- 20' AMRAP of:
- 30 alt. snatch db
- 20 step over box db
- 10 cal row/bike/ski erg
CROSSFIT BASIC
- Skill: Snatch
- WOD
- 12' AMRAP of:
- 6+6 ohs db
- 12 step over box db
- 6 cal row/bike/ski erg
WOD
Friday 201219
- In 10' find 1RM of cluster
- 18-15-12-9
- thruster
- each set perform 9 cal bike/row/ski erg
CROSSFIT BASIC
- Skill: ski erg
- WOD
- 10' AMRAP of:
- 5 thruster
- 10 cal bike/row/ski erg
WOD
Thursday 191219
- Strength: dip 5x5
- 9-12-15-18 of:
- muscle ups
- box jump
- wall ball
- cap time 16'
CROSSFIT BASIC
- Skill: kipping pull ups
- WOD
- 3-6-9-12-15 of:
- pull ups
- burpees
- box jump
- cap time 14'
WOD
Wednesday 181219
- Strength: push jerk 5x5
- 21-15-9 of:
- clean and jerk
- T2B
- each set perform 400m run
CROSSFIT BASIC
- Skill: clean and jerk
- WOD
- 3 RFT of:
- 10 squat clean
- 10 push jerk
- 400m run
WOD
Tuesday 171219
- Strength: 6x5 strict pull ups
- Buy in: 50 sit ups
- 10' AMRAP of:
- 40 squat
- 80 du
- 30 pull ups
- 60 du
- 20 push ups
- 40 du
- 10 hspu
- 20 du
- Cash out: 50 sit ups
CROSSFIT BASIC
- Skill: double unders
- WOD
- 2 RFT of:
- 30 sit ups
- 60 su
- 20 squat
- 40 su
- 10 push ups
- 20 su
- 5 pull ups
- 10 su
WOD
Monday 161219
- Strength: OHS 5x5
- EMOM 12'
- 1 hang power snatch
- 1 power snatch
- 1 squat snatch
WOD
Saturday 141219
- 12' AMRAP of:
- 10 american swing
- 20 devil press alt.
- 10 t2b
- 20 pistol alt.
- Skill: T2B
- WOD
- 10' AMRAP of:
- 21 russian swing
- 15 burpees otk
- 9 v-ups
WOD
Friday 131219
- EMOM 18'
- 1 - 15 deadlift
- 2 - 1 rope climb
- 3 - 10/8 cal bike row ski erg
- 4 - 10 sdhp
- 5 - 15 push ups
- 6 - 30 du
- 7 - 10 cluster
- 8 - 15 sit ups
- 9 - 10/8 cal row bike ski erg
CROSSFIT BASIC
- Skill: row
- WOD
- EMOM 12'
- 1 - 8 deadlift
- 2 - 10 push ups
- 3 - 10/8 cal bike row ski erg
WOD
Thursday 121219
- 5 RFT of:
- 4 muscle ups
- 8 box jump over
- 10m lunges walking
- 8 box jump over
- 4 T2B
- cap time 17'
CROSSFIT BASIC
- Skill: kipping pull ups
- WOD
- 4 RFT of:
- 4 pull ups
- 6 step over box
- 8 lunges alt.
- 6 step over box
- 4 knee to raises
- cap time 13'
WOD
Wednesday 111219
Junior coach's birthday
TEAM WOD 2pp
- 27' AMRAP of:
- 11 power snatch
- 12 pull ups
- 1 round each, partner A work while partner B wait with medball in front position.
- Medball can never touch the ground. If touch 20 wall ball penalty.
CROSSFIT BASIC
- Skill: power snatch
- WOD
- 15' AMRAP
- 7 power snatch
- 11 pull ups
- partner B wait with medball in front position,
- Medball can never touch the ground
WOD
Tuesday 101219
- Strength: 5x5 Front squat
- Squat clean 8-6-4-2
- HSPU 16-12-8-4
- cal row bike ski 8-6-4-2
- cap time 10'
CROSSFIT BASIC
- Skill: hspu
- WOD
- 12' AMRAP of
- 6 front squat
- 8 v-push ups
- 20 single unders
WOD
Monday 091219
- Strength: shoulder press dumbbell 5x5
- 14' AMRAP of:
- 30 snatch dumbbell alt.
- 20 wall ball
- 10 burpees otd
- For time "FRAN PLUS"
- 42 thruster
- 42 pull ups
- 21 cal row/bike/ski erg
- 30 thruster
- 30 pull ups
- 15 cal row/bike/ski erg
- 18 thruster
- 18 pull ups
- 9 cal row/bike/ski erg
WOD
Saturday 071219
CROSSFIT BASIC
- Skill: kipping pull ups
- WOD
- 6' AMRAP x 2 cylce rest 3' btw
- 3-6-9-12-15-18-21 of:
- thruster
- pull ups
- cal row/bike/ski erg
WOD
Friday 061219
- 4 RFT of:
- 9 power snatch
- 6 snatch balance
- 50 DU
- cap time 13'
CROSSFIT BASIC
- Skill: squat snatch
- WOD
- 10' AMRAP OF:
- 12 hang power snatch dumbell alt.
- 6+6 ohs dumbell
- 25 single unders
WOD
Thursday 051219
- 15-12-9-6 of:
- muscle ups
- pistol each leg
- dip
CROSSFIT BASIC
- Skill: pistol
- WOD
- 4 round of:
- 6 pull ups
- 12 push ups hand release
- 24 lunges alternating
- cap time 15'
WOD
Wednesday 041219
- EMOM 21'
- 1 - 1 rope climb
- 2 - 6 front squat
- 3 - 8/10 cal bike row ski erg
- 4 - 10 T2B
- 5 - 6 power clean
- 6 - 12 burpees
- 7 - 10 box jump
CROSSFIT BASIC
- Skill:T2B
- WOD
- EMOM 15'
- 1 - 6 front squat
- 2 - 6/8 cal bike row ski erg
- 3 - 10 knee to chest
WOD
Tuesday 031219
- Skill: rope climb
- For time:
- SDHP 8-10-12-14
- push jerk 6-8-10-12
- chest to bar 8-10-12-14
CROSSFIT BASIC
- Skill: push jerk
- WOD
- 15-12-9-6
- sumo deadlift
- push jerk
- bent row
WOD
Monday 021219
- In team of 2 perform:
- 0' to 7' max cal bike
- 7' to 14' max meters run
- 14' to 21' max cal row
- 21' to 28' max rep du
NOVEMBER '19
WOD
Saturday 301119
TEAM WOD 2pp
- 100 double snatch db
- 90 wall ball
- 80 cal row
- 70 double stoh db
- 60 box jump
- 50 du
- 40 thruster db
- 30 burpees
- 20 cal bike
- 10 T2B
CROSSFIT BASIC
- Skill: T2B
- WOD
- 12-9-6-3 of:
- wall ball
- t2b
- cal row/bike/ski erg
WOD
Friday 291119
- E3MOM X 5 round
- 6 L- pull ups
- 12 step over box dumbbell
- 6 hspu
CROSSFIT BASIC
- Skill: pull ups
- WOD
- E2MOM X 5 round
- 3 L- pull ups
- 5 box jump
- 7 v-push ups
WOD
Thursday 281119
- EMOM 12' of:
- 1 power clean
- 1 hang power clean
- 1 squat clean
- 1 hang squat clean
- 1 clean and jerk
CROSSFIT BASIC
- Skill: clean and jerk
- WOD
- EMOM 12'
- 1'- 4 squat clean
- 2' - 4 push jerk
- 3' - 2 clean and jerk
WOD
Wednesday 271119
- 21-15-9 of:
- deadlift
- burpees otb
- each set perform 10/8 cal bike or row or ski erg
CROSSFIT BASIC
- Skill:deadlift
- WOD
- 18-15-12-9 of:
- deadlift ketllebell
- military plank
- each set perform 10/8 cal row or bike or ski erg
WOD
Tuesday 261119
- 5 RFT of:
- 8 hang power snatch
- 8 overhead squat
- 50 du
- cap time 13'
CROSSFIT BASIC
- Skill: snatch
- WOD
- 5 RFT of:
- 10 overhead squat
- 50 single under
WOD
Monday 251119
- 15' AMRAP of:
- 30 squat
- 20 push ups
- 10 pistol alt.
- 20 burpees
- 30 sit ups
WOD
Saturday 231119
- 11-9-7-5
- Squat Snatch
- Muscle ups
- cap time 12'
CROSSFIT BASIC
- Skill: kipping pull ups
- WOD
- 5+5 ohs dumbell
- 7 pull ups
- 9 cal bike/row/ski erg
WOD
Friday 221119
- 10' AMRAP of:
- American swing
- burpees box jump over
- 3-6-9-12-15-18-21...etc.
CROSSFIT BASIC
- Skill: american swing
- WOD
- 5' AMRAP/2' rest for 2 cycle of:
- sumo deadlift high pull kb
- step over box
- 3-6-9-12-15..etc.
WOD
Thursday 211119
- 4' AMRAP/ 2' REST of:
- 20'' max cal bike
- 10'' rest
- 4' AMRAP/ 2' REST of:
- 20'' max cal row
- 10'' rest
- 4' AMRAP/ 2' REST of:
- 20'' shuttle run
- 10'' rest
- 4' AMRAP/ 2' REST of:
- 20'' max rep du
- 10'' rest
- 4' AMRAP/ 2' REST of:
- 20'' hollow position
- 10'' rest
- 20'' arch position
- 10'' rest
CROSSFIT BASIC
- Skill: double unders
- WOD
- E.3.M.O.M for 15'
- 300m row
- 0,5 miles on bike
- 100m shuttle run
- 150 speed rope
- 60m bear walk
WOD
Wednesday 201119
Hero wod VVF Antonio Marco e Matteo
In team of 3
- 36' AMRAP of:
- 5 clean and jerk 60/40 kg
- 11 pull ups
- 19 burpees otb
CROSSFIT BASIC
- Skill: clean and jerk
- WOD
- 13' AMRAP of:
- 5 power clean
- 7 jumping pull ups
- 9 burpees otb
WOD
Tuesday 191119
- 5 RFT of:
- 5 strict pull up
- 10 dip
- 15 pistol alt.
- 20 sit ups
- 50 du
- cap time 20'
CROSSFIT BASIC
- Skill: push up
- WOD
- 4 RFT of:
- 10 bb bent row
- 15 hr push up
- 20 lunges alt
- 25 sit ups
- cap time 17'
WOD
Monday 181119
- 4 RFT of:
- 20 lunges front rack
- 15 stoh
- 10 cal bike/row/ski erg
- cap time 14'
WOD
Saturday 161119
- 13' AMRAP of:
- 10+10 hang snatch dumbell
- 6+6 devil press
- 10 cal row/bike/ski erg
CROSSFIT BASIC
- Skill: snatch dumbell
- WOD
- 10' AMRAP of:
- 5+5 db snatch
- 8 push ups
- 6 cal row/bike/ski erg
WOD
Friday 151119
- For time in team of 2:
- 80 power snatch
- 100 box jump over
WOD
Thursday 141119
- For time:
- 50 du
- 42 t2b
- 30 push ups
- 50 du
- 30 t2b
- 20 burpees
- 50 du
- 18 t2b
- 10 hspu
- 50 du
- cap time 15'
CROSSFIT BASIC
- Skill: handstand
- WOD
- 4 round of
- 30 single unders
- 10 knee to raises
- 30 single unders
- 10 burpees
WOD
Wednesday 131119
- EMOM 15'
- 1'- 15 deadlift
- 2'- 12 power clean
- 3'- 9 push press
- 4'- 6 thruster
- 5' rest
WOD
Tuesday 121119
20.5 (scaled)
- Complete in any order:
- 40 pull ups
- 80 cal row
- 120 wall ball
- cap time 20'
CROSSFIT BASIC
- Skill: wall ball
- Wod
- For time
- 40 jumping pull ups
- 40/30 cal row or bike
- 80 medball thruster
WOD
Monday 111119
20.5 (scaled)
- Complete in any order:
- 40 pull ups
- 80 cal row
- 120 wall ball
- cap time 20'
WOD
Saturday 091119
- From 0' to 4' amrap of:
- 5 power snatch
- 10 burpees
- 20 du
- from 4' to 8' amrap of:
- 5 ohs
- 10 burpees
- 20 du
- from 8' to 12' find 1rm snatch
CROSSFIT BASIC
- Skill: Double unders
- WOD: 5' AMRAP for 2 cycle of:
- 5 front squat
- 10 burpees otb
- 20 single unders
- rest 3' btw cycle
WOD
Friday 081119
- E.M.O.M. 15'
- 1'- 6 muscle ups
- 2'- 12/10 cal row
- 3'- 20m lunges walking db/kb
- 4'- 10/8 cal bike
- 5'- 6 hspu
WOD
Thursday 071119
- 100 sit ups
- 50 snatch kettlebell
- 500m row
- 50 push press kettlebell
- 1 mile bike
- 50 goblet squat
- 50 T2B
- cap time 18'
CROSSFIT BASIC
- Skill: snatch
- WOD: 12' AMRAP of:
- 10 cal row
- 10 overhead squat
- 10 cal bike
- 10 push press
WOD
Wednesday 061119
- SDHP 20-15-10-5
- push ups 30-20-15-10
- D.U 50-40-30-20
- cap time 15'
WOD
Tuesday 051119
20.4
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.Time cap: 20 minutes
CROSSFIT BASIC
- Skill: Clean and Jerk
- WOD: 3 RFT of:
- 8 dumbell clean and jerk dx
- 12 step over box
- 8 dumbell clean and jerk sx
- 12 step over box
WOD
Monday 041119
20.4
30 box jumps,
15 clean and jerks, 95 lb.
30 box jumps,
15 clean and jerks, 135 lb.
30 box jumps,
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.Time cap: 20 minutes
OCTOBER '19
WOD
Thursday 311019
TEAM WOD
5 Round of:
31 power clean
10 burpees otb
31 stoh
10 burpees otb
31 front squat
10 burpees otb
CROSSFIT BASIC
WOD
Wednesday 301019
- 17' AMRAP of:
- 8 muscle ups
- 16 wall ball
- 8 cal row/bike/ski erg
WOD
Tuesday 291019
20.3
- 21-15-9 of:
- deadlift
- hspu
- 21-15-9 of:
- deadlift
- handstand walk
- cap time 9'
CROSSFIT BASIC
WOD
Monday 281019
20.3
- 21-15-9 of:
- deadlift
- hspu
- 21-15-9 of:
- deadlift
- handstand walk
- cap time 9'
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
Sunday 131019
TEAM WOD
Surprise
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

SEPTEMBER '19
WOD
Monday 300919
- 16' AMRAP of:
- 6 snatch balance
- 9 t2b
- 6/8 cal bike or row
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
Monday 090919
- 16' AMRAP of:
- 12 push press
- 6 burpees lateral jump
- 12 front squat
- 60 du
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
AUGUST '19
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

JULY '19
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

JUNE '19
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
Saturday 010619
- 4 RFT of:
- 4 Hang Power Snatch
- 6 Box Jump Over
- 8 cal row or bike
- in the remaining time max reps Hang Squat Snatch
- cap time 13'
MAY '19
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

APRIL '19
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
Saturday 270419
- 2 RFT of:
- 400m run
- 15 SDHP
- 400m run
- 15 Push Press
- 400m run
- 15 Squat Clean
- cap time 20'
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'
MARCH '19
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
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
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
FEBRUARY '19
WOD
Thursday 280219
- 4 RFT of:
- 10 Dumbell Snatch (dx)
- 8 T2B
- 10 Clean and Jerk dumbell (dx)
- 8 T2B
- 10 Dumbell Snatch (sx)
- 8 T2B
- 10 Clean and Jerk dumbell (sx)
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

BENCHMARK WEEK 18-23/02
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
JANUARY '19
WOD
Thursday 310119
- 14' AMRAP of:
- 20 Wall ball
- 15/12 cal row or bike
- 20 Box Jump over
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
Saturday 050119
- 18' AMRAP of:
- 3-6-9-12-15...etc. of:
- Ground to overhead
- Wall Ball
- each 6' perform 400m run
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
- 16' AMRAP of:
- 20 Clean and Jerk
- 15 Burpees
- 12/10 cal row or bike

DECEMBER '18
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

NOVEMBER '18
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

OCTOBER '18
WOD
Wednesday 311018
TEAM WOD
- Team of two 20' AMRAP of:
- 30 Clean and Jerk
- 20 Burpees bar facing
- 30 Overhead Squat
- 20 Burpees bar facing
- Switch giving a five to your partner
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
SEPTEMBER '18
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
WOD
Saturday 010918
- 3 RFT of:
- 12 Hang Power Clean & Jerk (r.arm)
- 10 Box jump
- 12 Hang Power Clean & Jerk (l.arm)
- 10 HSPU