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

Friday 310120

• In 12' find 1rm of SDHP
• 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

Thursday 300120

• 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

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

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

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

Monday 130120

• 4 RFT of:
• 15 russian swing
• 18 pistol squat
• 21 double unders
• cap time 15'

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

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.
CROSSFIT BASIC

• 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

WOD

Saturday 071219

• 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

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
• 
  

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

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

Saturday 121019

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

WOD

Friday 111019

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

WOD

Thursday 101019

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

WOD

Wednesday 091019

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

WOD

Tuesday 081019

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

WOD

Monday 071019

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

WOD

Saturday 051019

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

WOD

Friday 041019

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

WOD

Thursday 031019

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

WOD

Wednesday 021019

TEAM WOD

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

WOD

Tuesday 011019

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

WOD

Saturday 280919

4 RFT of:

10+10 db lunges oh walk.

10 cal row or bike

8+8 devil press

WOD

Friday 270919

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

WOD

Thursday 260919

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

WOD

Wednesday 250919

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

WOD

Tuesday 240919

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

WOD

Monday 230919

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

WOD

Saturday 210919

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

WOD

Friday 200919

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

WOD

Thursday 190919

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

WOD

Wednesday 180919

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

WOD

Tuesday 170919

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

WOD

Monday 160919

• 16' AMRAP

• 30 du

• 5+5 hang snatch db

• 10 burpees otd

• 5+5 thruster db

WOD

Saturday 140919

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

WOD

Friday 130919

TEAM WOD

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

WOD

Thursday 120919

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

WOD

Wednesday 110919

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

WOD

Tuesday 100919

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

WOD

Saturday 070919

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

WOD

Friday 060919

• E.M.O.M. 12'
• 6 cluster

WOD

Thursday 050919

Saved by the barbell

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

WOD

Wednesday 040919

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

WOD

Tuesday 030919

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

WOD

Monday 020919

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

WOD

Saturday 310819

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

WOD

Friday 300819

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

WOD

Thursday 290819

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

WOD

Wednesday 280819

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

WOD

Tuesday 270819

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

WOD

Monday 260819

TEAM WOD

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

WOD

Saturday 200719

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

WOD

Friday 190719

• E2MOM for 10 round
• 400m run

WOD

Thursday 180719

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

WOD

Wednesday 170719

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

WOD

Tuesday 160719

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

WOD

Monday 150719

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

WOD

Saturday 130719

TEAM WOD

Murph 

WOD

Friday 120719

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

WOD

Thursday 110719

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

WOD

Wednesday 100719

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

WOD

Tuesday 090719

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

WOD

Monday 080719

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

WOD

Saturday 060719

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

WOD

Friday 050719

TEAM OF 2

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

WOD

Thursday 040719

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

WOD

Wednesday 030719

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

WOD

Tuesday 020719

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

WOD

Monday 010719

TEAM OF 3

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

WOD

Saturday 290619

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

WOD

Friday 280619

TEAM 2

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

WOD

Thursday 270619

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

WOD

Wednesday 260619

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

WOD

Tuesday 250619

Chelsea

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

WOD

Monday 240619

TEAM OF 2

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

WOD

Saturday 220619

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

WOD

Friday 210619

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

WOD

Thursday 200619

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

WOD

Wednesday 190619

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

WOD

Tuesday 180619

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

WOD

Monday 170619

TEAM OF 3

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

WOD

Saturday 150619

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

WOD

Friday 140619

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

WOD

Thursday 130619

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

WOD

Wednesday 120619

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

WOD

Tuesday 110619

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

WOD

Monday 100619

TEAM WOD

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

WOD

Saturday 080619

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

WOD

Friday 070619

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

WOD

Thursday 060619

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

WOD

Wednesday 050619

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

WOD

Tuesday 040619

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

WOD

Monday 030619

TEAM OF 2

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

WOD

Friday 310519

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

WOD

Thursday 300519

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

WOD

Wednesday 290519

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

WOD

Tuesday 280519

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

WOD

Monday 270519

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

WOD

Saturday 250519

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

WOD

Friday 240519

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

WOD

Thursday 230519

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

WOD

Wednesday 220519

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

WOD

Tuesday 210519

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

WOD

Monday 200519

TEAM WOD

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

WOD

Saturday 180519

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

WOD

Friday 170519

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

WOD

Thursday 160519

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

WOD

Wednesday 150519

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

WOD

Tuesday 140519

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

WOD

Monday 130519

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

WOD

Saturday 110519

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

WOD

Friday 100519

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

WOD

Thursday 090519

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

WOD

Wednesday 080519

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

WOD

Tuesday 070519

• E.M.O.M. 12'
• 4 Squat Snatch

WOD

Monday 060519

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

WOD

Saturday 040519

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

WOD

Friday 030519

TEAM WOD

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

WOD

Thursday 020519

• 21-15-9
• Power Snatch 
• T2B

WOD

Tuesday 30042019

• 21-15-9
• SDHP 
• Pull ups

WOD

Monday 29042019

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

WOD

Friday 260419

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

WOD

Wednesday 240419

IN TEAM OF 2

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

WOD

Tuesday 230419

IN TEAM OF 2

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

WOD

Friday 190419

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

WOD

Thursday 180419

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

WOD

Wednesday 170419

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

WOD

Tuesday 160419

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

WOD

Monday 150419

TEAM WOD SYNCRO

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

WOD

Saturday 130419

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

WOD

Friday 120419

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

WOD

Thursday 110419

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

WOD

Wednesday 100419

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

WOD

Tuesday 090419

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

WOD

Monday 080419

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

WOD

Saturday 060419

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

WOD

Friday 050419

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

WOD

Thursday 040419

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

WOD

Wednesday 030419

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

WOD

Tuesday 020419

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

WOD

Monday 010419

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

WOD

Saturday 300319

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

WOD

Friday 290319

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

WOD

Thursday 280319

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

WOD

Wednesday 270319

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

WOD

Tuesday 260319

19.5

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

WOD

Monday 250319

19.5

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

WOD

Saturday 230319

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

WOD

Friday 220319

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

WOD

Thursday 210319

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

WOD

Wednesday 200319

19.4

WOD

Tuesday 190319

19.4

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

WOD

Saturday 160319

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

WOD

Friday 150319

• 21-15-9
• Snatch
• Burpees otb

WOD

Thursday 140319

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

WOD

Wednesday 130319

Bear Complex

5 RFT of:

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

WOD

Tuesday 120319

19.3

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

WOD

Monday 110319

19.3

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

WOD

Saturday 090319

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

WOD

Friday 080319

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

WOD

Thursday 070319

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

WOD

Wednesday 060319

19.2

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

WOD

Monday 040319

19.2

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

WOD

Saturday 020319

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

WOD

Friday 010319

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

WOD

Wednesday 270219

Double D.T.

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

WOD

Tuesday 260219

19.1

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

WOD

Monday 250219

19.1

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

WOD

Saturday 160219

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

WOD

Friday 150219

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

WOD

Thursday 140219

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

WOD

Wednesday 130219

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

WOD

Tuesday 120219

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

WOD

Monday 110219

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

WOD

Saturday 090219

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

WOD

Friday 080219

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

WOD

Thursday 070219

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

WOD

Wednesday 060219

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

WOD

Tuesday 050219

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

WOD

Monday 040219

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

WOD

Saturday 020219

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

WOD

Friday 010219

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

WOD

Wednesday 300119

• 21-15-9 of:
• Deadlift 
• HSPU

WOD

Tuesday 290119

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

WOD

Monday 280119

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

WOD

Saturday 260119

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

WOD

Friday 250119

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

WOD

Thursday 240119

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

WOD

Wednesday 230119

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

WOD

Tuesday 220119

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

WOD

Monday 210119

Cash in: 50 Sit ups

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

WOD

Saturday 190119

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

WOD

Friday 180119

• E.M.O.M. 14' 
• 4 Squat Snatch

WOD

Thursday 170119

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

WOD

Wednesday 160119

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

WOD

Tuesday 150119

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

WOD

Monday 140119

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

WOD

Saturday 120119

TEAM WOD 2pp

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

WOD 

Friday 110119

• 4 RFT of:
• 20 Deadlift 
• 10 Thruster

each round perform 50 DU

WOD

Thursday 100119

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

WOD

Wednesday 090119

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

WOD

Tuesday 080119

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

WOD

Monday 070119

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

WOD

Friday 040119

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

WOD

Thursday 030119

• 21-15-9 of:
• Back Squat
• Pull Up

WOD

Wednesday 020119

WOD

Saturday 291218

TEAM WOD

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

WOD

Friday 281218

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

WOD

Thursday 271218

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

WOD

Saturday 221218

TEAM WOD

• CHRISTMAS SURPRISE

WOD

Friday 211218

• E.M.O.M 13' 
• 5 OHS

WOD

Thursday 201218

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

WOD

Wednesday 191218

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

WOD

Tuesday 181218

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

WOD

Monday 171218

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

WOD

Saturday 151218

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

WOD

Friday 141218

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

WOD

Thursday 131218

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

WOD

Wednesday 121218

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

WOD

Tuesday 111218

• 15-12-9-6
• Clean and Jerk
• Dips

WOD

Monday 101218

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

WOD

Friday 071218

TEAM WOD

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

WOD

Thursday 061218

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

WOD

Wednesday 051218

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

WOD

Tuesday 041218

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

WOD

Monday 031218

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

WOD

Saturday 011218

D.T

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

WOD

Friday 301118

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

WOD

Thursday 291118

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

WOD

Wednesday 281118

TEAM WOD

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

WOD

Tuesday 271118

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