OCTOBER '19

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

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

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

In 8 minutes
  • 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

In 8 minutes 
  • 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

For time:
  • 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

In team of 2:
  • 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