Tuesday November 20th, 2018
Strength: Tabata x 2
Strict HSPU
Strict Pull Ups
WOD: 10 - 8 - 6 - 4 - 2
Clusters (135/95)
Bar Muscle Ups
Monday November 19th, 2018
Strength: 5 Sets
1 High Hang Clean + 1 Hang Clean + 1 Clean
*AHAP
WOD: 3 x 3 Min AMRAP
3:00 Min AMRAP
5 Burpees
10 DB Snatch 50/35
*2:00 Rest
3:00 AMRAP
10 Slam Balls
10 Push Ups
*2:00 Rest
3:00 AMRAP
10 D-Ball Squat Cleans 70/50
10 Single Arm DB Push Press (5/arm)
SheFit: 15 Minute AMRAP
5 Burpees
10 Weighted Lunges
250 M Row
Friday November 16th, 2018
Strength: Deadlift
6 x 2 *75-80%
WOD: 3 Rounds for Time
400 M Run
20 KB Swings (55/35)
30 Wall Balls (20/14)
SheFit: 10 Rounds for Time
10 SDHP
10 Push-Ups
20 Double Unders
Thursday November 15th, 2018
Strength: 21 - 15 - 9
HS Push-Ups
Dips
Push-Ups
WOD: 6 Rounds Max Calories
:45 Second Row, :15 Second Rest
:30 Second Row, :30 Second Rest
:15 Second Row, :45 Second Rest
*Each Round is 3:00, No Rest between Rounds
Wednesday November 14th, 2018
Strength: 5 Sets
1 Power Snatch + Hang Squat Snatch + 2 Snatch Balance
*75-80%
WOD: 20 Minute AMRAP
10 Toes to Bar
5 Burpee Box Jumps
12 DB Snatch (50/35)
SheFit: For Time
20 - 15 - 10 - 5
Calorie Row
Wall Balls
Box Jumps OR Step-Ups
Tuesday November 13th, 2018
Strength: 15 Min AMRAP
2 Strict Muscle Ups
20’ Handstand Walk
12 Pistols
WOD: 5 Rounds for Time
30 Double Unders
20 Med Ball Cleans
10 Slam Balls
*1:1 Work to Rest
Monday November 12th, 2018
Strength: 5 Sets
1 Power Clean + 2 Hang Squat Clean + 2 Push Jerks
*75-80%
WOD: 21 - 18 - 15 - 12 - 9
Calorie Row
Handstand Push Up
SheFit: 15 Minute AMRAP
100 M Farmers Carry
9 Ring Dips
12 DB Push Press
15 Sit-Ups
Friday November 9th, 2018
Strength: Deadlift
3 - 3 - 3 - 2 - 2 - 2
63% - 65% - 67% - 70% - 73% - 75%
WOD: For Time
75 Wall Balls
100 Double Unders
30 Pull Ups
SheFit: For Time
21 - 15 - 9
Power Cleans
Wall Balls
Ring Rows
Thursday November 8th, 2018
Strength: 5 Rounds
3 Strict Pull Ups + 3 Strict Dips
Increase level of difficulty with each set
WOD: 7 Rounds, Every 3:00
400 M Run
12 Toes to Bar
Wednesday November 7th, 2018
Strength: 5 Sets
1 Snatch + 1 Hang Snatch + 1 Snatch Balance + 1 Overhead Squat
*Start at 60%, work up from there
WOD: 10 Rounds for Time
5 Burpees
10 KB Swings (70/53)
SheFit: 5 Rounds for Time
5 Deadlifts
10 Box Jumps OR Step-Ups
200 M Run
10 Box Jumps OR Step-Ups
5 Deadlifts
*Rest 1 Minute Between Each Round
Tuesday November 6th, 2018
Strength: 5 Rounds Not for Time
1 Legless Rope Climb + 10 Strict Handstand Push-Ups
WOD: For Time
1000 M Row
20 DB Push Jerks (50/35)
800 M Row
20 DB Push Jerks
600 M Row
20 DB Push Jerks
Monday November 5th, 2018
Strength: 5 Sets
1 Squat Clean + 3 Front Squat + 1 Split Jerk
*Start at 60%, work up from there
WOD: 3 Rounds for Time
400 M Run
21 SDHP (75/55)
12 Burpees over the Bar
SheFit: For Time
50 Double Unders
10 Burpees
40 Double Unders
20 Air Squats
30 Double Unders
30 Push Ups
20 Double Unders
40 Lunges
10 Double Unders
50 Sit Ups
Friday November 2nd, 2018
Strength: With a Partner
Strict Dips
1-2-3-4-5-6-7-8-9-10
WOD: For Time
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
SDHP (95/65)
Burpees
Calories Row/ Bike
SheFit: 12 Minute AMRAP
1 - 2 - 3… Increasing by 1 Rep each Round
SDHP
KB’s
Goblet Squats
Thursday November 1st, 2018
Strength: Snatch Complex
E2MOM for 10 Minutes
1 Power Snatch + 1 Snatch + 1 OH Squat
(60% - 62% - 64% - 66% - 68%)
WOD: 4 Rounds for Time
50 Double Unders
20 Push Press (75/55)
15 Power Snatches
*Rest 2 Minutes Between Rounds
Wednesday October 31st, 2018
Strength: Deadlift
6 x 2 @ 70%
WOD: With a Partner and a Pumpkin
80 Burpees over the Pumpkin
60 Pumpkin Push Press
100 Pumpkin Goblet Squats
60 Pumpkin Step Ups
80 Pumpkin Squat Cleans
800 M Run with Pumpkin
SheFit: 5 Rounds for Time
10 Power Cleans
15 Sit Ups
200 M Run
15 Sit Ups
10 Power Cleans
*1 Minute Rest
Tuesday October 30th, 2018
Strength: With a Partner
Strict Pull-Ups
1-2-3-4-5-6-7-8-9-10
WOD: 15 Minute AMRAP
10 Chest to Bar Pull Ups
8 Deadlift (225/135)
6 Toes to Bar
Monday October 29th, 2018
Strength: Clean + Jerk Complex
E2MOM for 10 Minutes
1 Power Clean + 1 Clean + 1 Jerk
(60% - 62% - 64% - 66% - 68%)
WOD: 5 Rounds for Time
12 HSPU
12 DB Power Cleans (2x50/2x35)
200M Run
SheFit: For Time
30 Calorie Row
30 Air Squats
30 Ring Rows
20 Calorie Row
20 Lunges
20 Push-Ups
10 Calorie Row
10 Squat Jumps
10 Ring Dips
Friday October 26th, 2018
Strength: Bent over Row
3, 3, 3, 3 Work up to 80%, then start first working set, and increase in weight with each set of 3
WOD: Every 4 Minutes, for 16 Minutes
10 Burpees
15 Box Jumps
20 DB Snatch (50/35)
SheFit: E2MOM for 20 Minutes
100M Run or 125 M Row
10 Deadlifts + 10 Wall Balls
Thursday October 25th, 2018
Strength: Back Squat
3, 3, 3, 3 Work up to 80%, then start first working set, and increase in weight with each set of 3
WOD: 4 Rounds for Time
8 Squat Cleans (135/95)
600 M Run
Wednesday October 24th, 2018
Strength: Core Circuit 3x:
1:00 Plank
20 Flutter Kicks
10 Banded Good Mornings
20 Supermans
WOD: 12 Minute EMOM
Odd: 50 Double Unders
Even: Max Reps Toes To Bar In :45
*Score Is Total # Of Toes To Bar*
SheFit: 5 Rounds For Time
10 Burpees
20 DB Snatch
40 Double Unders OR Single Unders
Tuesday October 23rd, 2018
Strength: Deadlift
3, 3, 3, 3 Work up to 80%, then start first working set, and increase in weight with each set of 3
WOD: 20 Minute AMRAP
10, 15, 20, 25, 30…
KB Swing
Calorie Row
Monday October 22nd, 2018
Strength: Bench Press
3, 3, 3, 3 Work up to 80%, then start first working set, and increase in weight with each set of 3
WOD: For Time
21 - 15 - 9
Push Ups
Pull Ups
21 - 15 - 9
Push Press (75/55)
Power Snatch
She-Fit: 15 Minute AMRAP
12 Weighted Box Step Ups
12 Ring Rows
Friday October 19th, 2018
Skill/Strength: Rope Climbs!
WOD: 3 Rounds For Time
200M Run
20 Toes To Bar
250M Row
25 Push-Ups
20 Cal Row
200M Farmers Carry (53/35)
SheFit: 5 Rounds For Time
10 Deadlifts
20 KB’s
30 Sit-Ups
Thursday October 18th, 2018
Strength: Push Press
75% x 5 x 4
WOD: 15 Min EMOM
1: 15 Cal Row
2: 16 DB Snatch (50/35)
3: :40 Second Plank
Wednesday October 17th, 2018
Strength: Clean & Jerk
75% x 1 x 3
WOD: 9 Minute AMRAP
5 HSPU
10 Box Jumps
20 Double Unders
SheFit: 3 x 4 Min AMRAP
10 Push Press
5 Ring Dips
*Rest 2 Minutes*
10 Walking Lunges OR Jumping Lunges
5 Front Squats
*Rest 2 Minutes*
10 Power Cleans
5 Burpees Over The Bar
Tuesday October 16th, 2018
Strength: Overhead Squat
80% x 1, 70% x 2 x 2
WOD: 2 Rounds for Time
Run 800 M
50 KB Swings
50 Sit Ups
Monday October 15th, 2018
Strength: Front Squat
(75% x 3 + 3 Box Jumps) x 5
WOD: 5 Rounds
10 Thrusters (115/ 85)
10 Chest to Bar Pull-Ups
5 Bar Facing Burpees
*Rest 2 Minutes
SheFit: 20 Min AMRAP- *with a Partner
Partner A: 400 M Run or 500 M Row
Partner B: AMRAP until Partner A finishes the run/row
10 Pushups
10 Box Jumps
Friday October 12th, 2018
Strength/ WOD: Olympic Lifts
1RM Snatch
1RM Clean & Jerk
SheFit: For Time
20 Deadlifts
20 Over the Bar Burpees
20 Power Cleans
20 Over the Bar Burpees
20 Front Squats
20 Over the Bar Burpees
Thursday October 11th, 2018
WOD: With a Partner
1000 M Row
60 Pull Ups
1000 M Row
80 Push Ups
1000 M Row
100 Air Squats
*Switch every 250 M on the Row
Wednesday October 10th, 2018
Strength: Snatch
70% x 1, 75% x 1, 80% x 1, (85% x 1) x 3
WOD: 5 Rounds for Time:
20 Calorie Row/Bike
20 DB Snatch
20 Hollow Rocks
SheFit: For Time
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
Wall Balls
2x Double Unders or 3x Single Unders
Tuesday October 9th, 2018
Strength: Back Squat
75% x 3, 80% x 2, 85% x 1 x 2
WOD: 12 Min EMOM
1: 8 Burpee Box Jumps
2: 30 Double Unders
Monday October 8th, 2018
Strength: Clean & Jerk
80% x 1, 85% x 1 90% x 1
WOD: 21 - 15 - 9
Push Press (115/85)
Toes to Bar
SheFit: For Time
500 M Row
20 Ring Row or Pull-Ups
500 M Row
30 Push Ups
500 M Row
40 Air Squats
Friday October 5th, 2018
WOD: For Time
8 Deadlift
40 Sit-Ups
80 Double Unders
4 Rope Climbs
80 Wall Balls
4 Rope Climbs
80 Double Unders
40 Sit-Ups
8 Deadlifts
SheFit: 5 Rounds for Time
21 Calorie Row
15 KB Swings
9 Push Press
Thursday October 4th, 2018
Strength: Back Squat
Work up to a Heavy Single, then 90% x 1 x 2
WOD: 4 Rounds for Time
With a pair of Dumbbells (50/35)
50 M Walking Lunge
350 M Farmers Carry
Wednesday October 3rd, 2018
Strength: Overhead Squat
15 Rep Max
WOD: 7 Rounds for Time
10 Toes to Bar
10 Ring Dips
SheFit: 4 Rounds for Time
20 Box Step Overs
10 Deadlifts
100M Run
Tuesday October 2nd, 2018
Strength: Clean & Jerk
Work up to a Heavy Single, then do 90% of that x 1 x 2
WOD: 8 x 250 M Row (1:1 Work: Rest)
Monday October 1st, 2018
Strength: Snatch
Work up to a Heavy Single, then do 90% of heavy single x 1 x 2
WOD: 7 Minute AMRAP
25 Double Unders
5 Burpee Bar Muscle Ups
SheFit: For Time
5-10-15-20-25-30-35-40-45-50 Double Unders
1-2-3-4-5-6-7-8-9-10 Burpees
Friday September 28th, 2018
Strength: Push Press
Work up to a heavy triple, then do 90% x 3 x 2
WOD: 20 Minute AMRAP
5 Thrusters (95/65)
7 Hang Power Cleans
10 SDHP
SheFit: 3 x 10 Min EMOM
10 Min EMOM
1: 5 Renegade Rows or 10 Push-Ups
2: 30 Russian Twists w/ Medicine Ball
*Rest 1 Min
10 Min EMOM
1: 10 KB DL
2: 20 KB Swings
*Rest 1 Min
10 Min EMOM
1: 12 Ring Rows
2: 8 Push Press
Thursday September 27th, 2018
Strength: Snatch
Work up to a HEAVY Single
WOD: 5 Rounds for Time:
15 Pull Ups
5 Deadlifts (315/225)
Wednesday September 26th, 2018
Strength: 60 Reps KB Work
With 2 Kettlebells in the Front Rack
1 Rep = 1 Lunge L, 1 Lunge R, 1 Squat
WOD: “Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips
SheFit: 18 Min AMRAP
15 Wall Balls
12 DB Snatch
9 Burpees
Tuesday September 25th, 2018
Strength: Every 2:00 for 12:00
60% Max Effort Muscle Ups
Scale: 3-6 Reps of the most challenging scale
WOD: For Time
100 Double Unders
5 Rounds:
10 DB Deadlift (50/35)
10 DB Front Squats
Then 100 Double Under cash out
Monday September 24th, 2018
Strength: Front Squat
Heavy Single, 90% x 1, 95% x 1, 90% x 1
WOD: 10 Min EMOM
Odd: 6 Touch N Go Power Snatch
Even: 30 Seconds MAX Push-Ups
SheFit: For Time
200 M Run
100 Double Unders OR Single Unders
50 Air Squats
25 Ring Dips
50 Walking Lunges
100 Double Unders OR Single Unders
200 M Run
Friday September 21st, 2018
Strength: Snatch
70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1
WOD: Tabata 4x
Tabata Squats
Tabata Deadlifts (155/105)
Tabata Squats
Tabata Deadlifts (155/105)
SheFit: 4 Rounds for Time
25 Box Jumps
25 KB Swings
Thursday September 20th, 2018
Strength: Strict Pull/ Press
50 Strict Pull Ups
50 Strict Handstand Push Ups
Break however you want, and you can superset between the two movements
WOD: Rowing Intervals
1000M 800M 500M 250M 500M 800M 1000M
*2:00 Rest between Intervals
Wednesday September 19th, 2018
Strength: Tall Cleans
5 x 3 AHAP
WOD: For Time
400 M Run
20 Push Press (95/65)
20 Sumo Deadlift High Pull
20 Overhead Squats
400 M Run
SheFit: For Time
3 Rounds
15 Deadlifts
10 Power Cleans
5 Front Squats
*Rest 3 Minutes
3 Rounds
5 Front Squats
10 Power Cleans
15 Deadlifts
Tuesday September 18th, 2018
Strength: With a Partner- Sled Pyramid
100 M Sled Push (50 Down, 50 Back)
After each Partner completes 100M, Add a plate
Start with 1 Plate, and continue until you get to 4 Plates
Then work back down to 1 Plate
Each Person will complete 7 Sled Pushes
WOD: For Time
6 Muscle Ups
3 Squat Cleans (225/155)
Rest 2:00
4 Muscle Ups
2 Squat Cleans
Rest 2:00
2 Muscle Ups
1 Squat Clean
Monday September 17th, 2018
Strength: Clean & Jerk
Work up to a Heavy Single
Then 90% x 1, 95% x 1, and 90% x 1
WOD: 15 Minute AMRAP
21 Wall Balls
15 Hang Power Cleans (75/55)
9 Burpees
SheFit: Tabata On The Run - AMRAP
:20 Pull-Ups OR Ring Rows
:10 Rest
:20 Air Squats
:10 Rest
:20 Push-Up’s
:10 Rest
:20 Sit-Up’s
100M Run
*Repeat 3X*
Friday September 14th, 2018
Strength: Deadlift
70% x 1
80% x 1
85% x 1
70% x 3, x2
WOD: 3 Rounds for Time
50 Calories Row
150 Double Unders
50 Lunges
SheFit: 9 Minute AMRAP
2 Goblet Squats
2 DB Snatch
4 Goblet Squats
4 DB Snatch
6 Goblet Squats
6 DB Snatch
8 Goblet Squats
8 DB Snatch
*Increase Reps by 2 Each Round
Thursday September 13th, 2018
Strength: Back Squat
70% x 1, 80% x 1, 85% x 1, 70% x 3 x 2
WOD: 20 Min AMRAP
5 Burpees
1 Rope Climb
14 DB Snatch (55/35)
Wednesday September 12th, 2018
Strength: 5 x 5 Strict Pull-Ups
5 x 5 Strict Dips
WOD: 2 Rounds for Time
10 Front Squats (205/145)
10 Burpee Muscle Ups
SheFit: Every 4 Min for 20 Minutes
250 M Row
15 SDHP
10 Box Step Overs
Max Effort Burpees in Remaining Time
Tuesday September 11th, 2018
WOD: Memorial Hero Wod 9/11/01
2001 M Row
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Chest to Bar Pull-Ups
11 Power Cleans (170/115)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53)
11 Toes to Bar
11 Deadlifts (170/115)
11 Push Jerks (110/75)
2001 M Run
Monday September 10th, 2018
Strength: Snatch
70%x1, 75%x1, 80%x3
WOD: 5 Rounds For Time
50 Double Unders
15 Toes To Bar
100M KB Overhead Carry (70/55) *One KB, Switch Hands At 50M Mark*
SheFit: For Time
200M Run
25 Push-Ups
50 Walking Lunges
25 Sit-Ups
50 Walking Lunges
25 Air Squats
200M Run
Friday September 7th, 2018
Strength: Front Squat 2RM
95%
90%
WOD: 2 - 4 - 6 - 8 - 10 - 8 - 6 - 4 - 2
Toes To Bar
DB Snatch
SheFit: 24 Minute EMOM
Min 1: 12 Wall Balls
Min 2: 10 Box Jumps OR Step-Ups
Min 3: 8 Ring Rows
Thursday September 6th, 2018
Strength: Clean Pull + Hang Clean
1 + 1 AHAP
95%
90%
WOD: 10 Minute AMRAP
8 Handstand Push-Ups
8 Power Cleans (135/95)
50 M Farmers Carry (2 x50/2 x35)
Wednesday September 5th, 2018
WOD: 5 Rounds for Time:
10 Sumo DL High Pull (95/65)
15 Push Press
5 Bar Facing Burpees
200 M Sprint
*1:2 Work:Rest
SheFit: 18 Min AMRAP
10 Calorie Row
30 Double Unders OR 2x Single Unders
10 KB Swings
:30 Rest Between Rounds
Tuesday September 4th, 2018
Strength: Rowing Stroke Pyramid
WOD: 12 - 9 - 6
Deadlift (315/205)
Bar Muscle Ups
Friday August 31st, 2018
Strength: Clean + Power Jerk + Jerk
1+1+1 RM, 95%, 90%
WOD: For Time
15-12-9
SDHP (135/95)
C2B Pull-Up's
SheFit: For Time
1-2-3-4-5-6-7-8-9-10
DL's
Burpees
Rest 3 Minutes
10-9-8-7-6-5-4-3-2-1
Back Squats
Burpees
Thursday August 30th, 2018
Strength: Deficit Deadlift (on a 45# Plate)
3 x AHAP, 3 x 95%, 3 x 90%
WOD: For Time
21 Deadlifts (225/155)
400 M Run
18 Deadlifts
400 M Run
15 Deadlifts
400 M Run
12 Deadlifts
400 M Run
Wednesday August 29th, 2018
Strength: Snatch Pull + Snatch + Overhead Squat
1 + 1 + 1 AHAP, 95%, 90%
WOD: For Time
100 Wall Balls
60 Slam Ball over Shoulder
40 Burpees
SheFit: 12 Min AMRAP
12 Front Squats
9 DB Snatch
6 Power Cleans
3 Ring Dips
Tuesday August 28th, 2018
Strength: Strict HSPU's & Strit Pull-Up's
15 Strict HSPU's (Deficit If Possible)
12 Strict Pull-Up's (Weighted If Possible)
Rest 1:30
12 SHSPU's
9 SPU's
Rest 1:30
9 SHSPU's
6 SPU's
WOD: 5 x 2 Minute AMRAP
10 Thruster (95/65)
200M Row
Max Thrusters In Remaining 2 Minutes
*Rest 3 Minutes Between Rounds*
*Score Is Total # of Thrusters Completed After The Row*
Monday August 27th, 2018
Strength: Back Squat
3 x AHAP, 3 x 95%, 3 x 90%
WOD: For Time
800 M Run
Then...
8 Rounds:
8 Power Cleans (115/75)
8 Front Squats
Then...
60 Toes To Bar
SheFit: For Time
40 - 30 - 20
Double Unders
Sit-Ups
30 - 20 - 10
Calorie Row
Air Squats
20 - 10 - 5
Box Step Ups
Push-Ups
Friday August 24th, 2018
Strength: Snatch + Snatch Balance
1 + 1 AHAP, 95%, 90%
WOD: 18 Minute AMRAP
400 M Run
15 KB Swings
15 Wall Balls
SheFit: 4 Rounds for Time
200 M Run
10 KB Sumo DL High Pull
200 M Run
10 Goblet Squats
200 M Run
10 KB Swings
Thursday August 23rd, 2018
Strength: Clean Pull + Hang (Knee) Clean
1 + 1 AHAP, 95%, 90%
WOD: For Time
21 Chest to Bar
21 Handstand Push-Ups
21 Calorie Row
21 Push Press (115/85)
21 Deadlift (205/135)
Wednesday August 22nd, 2018
Strength: Pause Back Squat
Work up to a heavy 3RM, 3 x 95%, 3 x 90%
WOD: 4 Rounds for time:
15 Ring Dips
30 Air Squats
60 Double Unders
SheFit: 16 Minute AMRAP
2 Deadlift
4 Power Cleans
6 Front Squats
30 Double Unders OR 60 Single Unders
Tuesday August 21th, 2018
Strength: Snatch Pull + Snatch
1 + 1 AHAP, 95%, 90%
WOD: Every 4 Min, for 20 Minutes
200M Run
8 Thrusters (115/85)
5 Burpees over the Bar
Monday August 20th, 2018
Strength: Power Jerk + Jerk
1 + 1 AHAP, 95%, 90%
WOD: For Time
1000 M Row
21-15-9
DB Snatch (50/35)
Pistols
SheFit: 2 Rounds for Time
10 Air Squats
10 Push-Ups
20 Step-Ups
20 Ring Rows
30 Lunges
30 Sit-Ups
500 M Row
Friday August 17th, 2018
Strength: Front Squat
2 x 70%, 2 x 75%, 2 x 80%, 2 x 80%
WOD: 10 Minute AMRAP
7 Handstand Push-Ups
1 Rope Climb
SheFit: 15 Minute AMRAP
200M Run
12 DB Snatch
12 Burpees
Thursday August 16th, 2018
Strength: Clean Pull + Hang Clean (Knee)
1 + 1 @ 70%, 5 Sets
WOD: For Time:
50 Double Unders
5 Squat Snatches (135/85)
50 Double Unders
4 Squat Snatches (155/105)
50 Double Unders
3 Squat Snatches (175/115)
50 Double Unders
2 Squat Snatches (185/125)
Wednesday August 15th, 2018
Strength: Snatch Balance + Overhead Squat
1 + 1 @ 70%, 5 Sets
WOD: Fran Bar Complex
7 Bar Muscle Ups
7 Chest to Bar Pull-Ups
7 Pull-Ups
21 Thrusters (95/65)
5 Bar Muscle Ups
5 Chest to Bar Pull-Ups
5 Pull-Ups
15 Thrusters
3 Bar Muscle Ups
3 Chest to Bar Pull-Ups
3 Pull-Ups
9 Thrusters
SheFit: 6 Rounds for Time
12 Deadlifts
10 Box Step Ups or Box Jumps
8 KB's
6 Ring Dips
Tuesday August 14th, 2018
Strength: Snatch Pull + Snatch
1 + 1 @ 70%, 5 Sets
WOD: 10 Minute AMRAP
5 Power Cleans (185/125)
10 Toes to Bar
Monday August 13th, 2018
Strength: Back Squat
3 x 3 @ 70%
WOD: For Time
100 M Walking Lunge
100 Push-Ups
100 Med Ball Cleans
100 Pull-Ups
100 M Walking Lunge
SheFit: 5 x 4 Min Rounds
100 M Run
20 Sit-Ups
In the remaining time, Max Effort Push-Ups
*Score total Push-ups over 5 rounds
Friday August 10th, 2018
Strength: Segment Snatch + Overhead Squat
1 + 1 AHAP, 95%, 90%
WOD: 20 Minute AMRAP:
15 Toes to Bar
20 Wall Balls
15 Push-Ups
20 Pistols
SheFit: 6 Rounds for Time
6 Front Squats
6 Push Press
30 Double Unders
Thursday August 9th, 2018
Strength: Clean High Pull + Power Clean + Hang (Knee) Clean
1 + 1 + 1 AHAP, 95 %, 90%
WOD: 3 Rounds:
400 M Run w/ Medicine Ball
15 Box Jump Overs
10 Burpee Chest to Bar Pull-Ups
Wednesday August 8th, 2018
Strength: Strict Press
5RM, 5 x 95%, 5 x 90%
WOD: 5 Rounds for Time
250 M Row
10 Power Snatch (95/65)
SheFit: 12 Minute AMRAP
1 Deadlift
2 Box Jump Overs or Step Overs
2 Deadlift
4 Box Jump Overs or Step Overs
3 Deadlift
6 Box Jump Overs or Step Overs
4 Deadlift
8 Box Jump Overs or Step Overs
5 Deadlift
10 Box Jump Overs or Step Overs
* Increase Deadlifts by 1 Rep & Increase Box Jump Overs by 2 Reps per round
Tuesday August 7th, 2018
Strength: Snatch High Pull + Power Snatch + Hang (Knee) Snatch
1 + 1 + 1, 95%, 90%
WOD: 12 Minute AMRAP
5 Bar Muscle Ups
12 KB Snatch (70/53)
30 Double Unders
Monday August 6th, 2018
Strength: Push Press + Pause Jerk
5 +1 AHAP, 95%, 90%
WOD: 10-9-8-7-6-5-4-3-2-1
200M Run
Thrusters (135/95)
SheFit: 21-15-9
Ring Rows
Push Ups
Calorie Row
Friday August 3rd, 2018
Strength: Front Squat
Work up to 3RM
3 x 95% of 3RM
3 x 90% of 3RM
WOD: 4 Rounds for Time:
16 Pull Ups
30 Double Unders
12 Push Press
SheFit: 10 Min EMOM
Min 1: 10 Back Squats
Min 2: 40 Flutter Kicks
Thursday August 2nd, 2018
Strength: Good Mornings
3 x 5 AHAP
WOD: For Time
Run 800 Meters
16 Deadlift (275/195)
Run 600 Meters
10 Deadlift (315/225)
Run 400 Meters
6 Deadlift (335/235)
Wednesday August 1st, 2018
Strength: Snatch Push Press + Overhead Squat
5 + 1 AHAP, 95%, 90%
WOD: 8 Min AMRAP Tabata Style
6 Power Cleans (155/110)
6 Burpees over the bar
:20 Work
:10 Rest
SheFit: Fight Gone Bad, 3 Rounds for Total Reps
1 Min. Wall Balls
1 Min. Sumo DL High Pull
1 Min. Box Jump or Step Overs
1 Min. Push-Press
1 Min. Row for Calories
1 Min. REST!
Tuesday July 31st, 2018
Strength: Deadlift
5 RM, 5 @ 95%, 5 @ 90%
WOD: 20 Min AMRAP
15 Wall Balls (20/14)
12 KB Snatch (53/35)
10 Ring Dips
Monday July 30th, 2018
Strength: Back Squat
5 RM, 5 @ 95%, 5 @ 90%
WOD: 5 Rounds
250 M Row
15 DB Thrusters (50/35)
*Rest
SheFit: 7 Rounds for Time
7 Burpees
7 Air Squats
7 Sit-Ups
100M Run
Friday July 27th, 2018
Strength: Segment Snatch + OHS
1 + 1, Work up to AHAP, then 95%, 90%
WOD: Every 3 Minutes for 15 Minutes:
200M Run
15 Push-Ups
10 Sumo Deadlift High Pull (95/65)
SheFit: 8 Min AMRAP
2 Ring Rows
2 Lunges
4 Ring Rows
4 Lunges
6 Ring Rows
6 Lunges
8 Ring Rows
8 Lunges
Increasing each movement by 2 reps per round
Thursday July 26th, 2018
Strength: Clean Complex
Clean High Pull + Power Clean + Hang Clean (right above knee)
1 + 1 + 1, work up to AHAP complex, then 95%, 90%
WOD: For Time
250 M Row
10 OHS (135/95)
500 M Row
10 OHS
1000 M Row
10 OHS
500 M Row
10 OHS
250 M Row
Wednesday July 25th, 2018
Strength: Pause Back Squat
5RM, 5 @ 95%, 5 @ 90%
WOD: 10 Min AMRAP
6 Burpee Box Jumps
6 Squat Cleans (155/110)
6 Jerks
SheFit: For Time
2-4-6-8-10 Power Cleans
4-8-12-16-20 Wall Balls
20-20-20-20-20 Double Unders/ (2x Single Unders)
Tuesday July 24th, 2018
Strength: Snatch Complex
WOD: 12 Min EMOM
Min 1: 15 Chest to Bar Pull-Ups
Min 2: 14 DB/KB Snatch
Min 3: 12 Ring Dips
Monday July 23rd, 2018
Strength: Jerk Complex
WOD: 5 Rounds
30 Double Unders
15 Wall Balls (20/14)
8 Power Cleans (135/95)
SheFit:
500M Row
10 Front Squats
20 Sit-Ups
400M Row
10 Front Squats
20 Sit-Ups
300M Row
10 Front Squats
20 Sit-Ups
200M Row
10 Front Squats
20 Sit-Ups
100M Row
10 Front Squats
20 Sit-Ups
Friday July 20th, 2018
Strength: Pull-Ups
Work up to a heavy 3 rep
WOD: 4 Rounds:
250 M Row
5 Muscle Ups
20 Meter DB OH Lunge (50/35)
SheFit: 21-15-9
Deadlifts
Box Jump Overs/ Step Overs
Thursday July 19th, 2018
Strength: Bench Press
5 x 5 @ 70%
WOD: 8 Rounds for Time:
5 Power Snatch (95/65)
5 Thrusters
5 Sumo Deadlift High Pull
Wednesday July 18th, 2018
Strength: Deadlift
5 x 5 @ 70 %
Wod: 5 Rounds
Wall Balls (20/14)
Double Unders
Goblet Squats (53/35)
Row for Calories
1:00 at each Station, :30 Between Stations
For Total Reps
SheFit: 15 Min AMRAP
5 DB Strict Press
10 DB Snatch
200 M Run
Tuesday July 17th, 2018
Strength: Shoulder Press
Work up to a heavy double
WOD: 20 Minute AMRAP
15 KB Swings (53/35)
10 Toes to Bar
5 Burpee box jump Overs (24/20)
Monday July 16th, 2018
Strength: Back Squat
Work up to a heavy double
WOD: 3 Rounds for Time
8 Squat Cleans (155/105)
15 Chest to Bar Pull-Ups
SheFit: For Time
40 Sit-Ups
20 Burpees
20 Air Squats
10 Burpees
10 Push-Ups
5 Burpees
Friday July 13th, 2018
Strength: 10 Minute - E2MOM
6 Weighted Pull-Ups
WOD: 5 Rounds For Time
20 KB's (53/35)
20 Wall Balls (20/14)
20 Sit-Up's
SheFit: 10 Minute AMRAP
10 Wall Balls
10 Box Jumps OR Box Step-Up's
Cash Out (At End Of AMRAP): 500M Row OR 400M Run
Thursday July 12th, 2018
Strength: Barbell Complex
1 Snatch + 1 Hang Snatch + 1 Overhead Squat
* Work up to as heavy as possible
WOD: 2 Rounds for Time
10 Power Snatch (95/65)
8 Burpees over the Bar
10 Thrusters
6 Burpees over the Bar
10 Power Cleans
4 Burpees over the Bar
10 Back Squats
2 Burpees over the Bar
Wednesday July 11th, 2018
Strength: 8 Min EMOM
5 Weighted Ring Dips
Wod: 4 Rounds for Time
400M Run
15 Sumo Deadlift High-Pull (95/65)
SheFit:
20 Power Cleans
20 Burpees over the Bar
20 Front Squats
20 Burpees over the Bar
20 Power Cleans
*Every 2 Minutes 100 M Run, WOD begins and ends with a 100 M Run
Tuesday July 10th, 2018
Strength: Bench Press
Establish a 1RM
WOD: 9 Min AMRAP
10 Push-Ups
8 DB/KB Snatch (70/55)
6 Handstand Push-Ups
4 Muscle Ups
Monday July 9th, 2018
Strength: Deadlift
Establish a 1RM
WOD: 6 Rounds
250 M Row
10 Burpees
SheFit: 4 Rounds
20 Weighted Walking Lunges
10 Weighted Sit-Ups
5 Push-Ups
Friday July 6th, 2018
Strength: Make-up day
If you missed a 1 RM attempt this week
WOD: Surprise
SheFit: 6 Rounds
15 Deadlifts
10 Step Ups
5 Ring Dips
Thursday July 5th, 2018
Strength: Snatch
Establish a 1RM
Tuesday July 3rd, 2018
Strength: Clean & Jerk
Establish a 1RM
Monday July 2nd, 2018
Strength: Back Squat
Establish a 1RM
WOD: 10 Min Max Calorie Row
SheFit: 5 Rounds for Time
100M Farmers Carry
20 KB's
10 Push-Ups
Friday June 29th, 2018
Strength: Bench Press
5 @ 40%
5 @ 50%
5 @ 60%
WOD: 6 Rounds
40 Double Unders
10 DB movement varying each round
1: DB Thruster
2: DB Clean
3: DB Push Press
4: DB Snatch
5: DB Deadlift
6: DB Lunge
SheFit: 10 Minute EMOM
5 Power Cleans
5 Front Squats
5 Push Press
Thursday June 28th, 2018
Strength: Snatch
5 @ 40%
5 @ 50%
5 @ 60%
WOD: 3 Rounds for Time:
15 Overhead Squats (95/65)
10 Bar Facing Burpees
6 Bar Muscle Ups
Wednesday June 27th, 2018
Strength: Deadlift
5 @ 40%
5 @ 50%
5 @ 60%
WOD: 2 Rounds For Time
30 Wall Balls (20#/14#) (10'/9')
30 Sumo DL High Pull (75/55)
20 Wall Balls
20 Sumo DL High Pull
10 Wall Balls
10 Sumo DL High Pull
1:1 Work To Rest Ratio
SheFit: 12 Minute AMRAP
12 Calorie Row
10 KB's
8 Ring Rows
Tuesday June 26th, 2018
Strength: Clean & Jerk
5 @ 40%
5 @ 50%
5 @ 60%
WOD: 15 Min AMRAP
8 Ring Dips
8 Front Squats (115/85)
8 Pull-Ups
Monday June 25th, 2018
Strength: Back Squat
5 @ 40%
5 @ 50%
5 @ 60%
WOD: For Time
30/20 Cal Row
20 Burpee Box Jump Overs (30/24)
10 Power Cleans (155/105)
She-Fit: 5 Rounds AMRAP
1 Minute Goblet Squat
1 Minute DB Strict Press
1 Minute Burpees
1 Minute Rest
Friday June 22nd, 2018
Strength: Bench Press
5 @ 75%
3 @ 85%
1 @ 95%
WOD: For Time
30 Power Cleans (115/ 85)
30 Pistols
20 Power Cleans
20 Pistols
10 Power Cleans
10 Pistols
SheFit: 21 - 15 - 9
Deadlifts
Push-Ups
42 - 30 - 18
Double Unders or Single Unders
Thursday June 21st, 2018
Strength: Snatch
5 @ 75%
3 @ 85%
1 @ 95%
WOD: 3 x 3 Min AMRAP for total Rounds and Reps
3 Min AMRAP:
10 DB Thrusters (55/35) 2 DBs
10 Pull-Ups
*3 Min Rest
3 Min AMRAP:
10 Alternating DB Snatches (55/35) 1 DB
10 Push-Ups
*3 Min Rest
3 Min AMRAP:
10 DB Cleans (55/35) 2 DBs
10 Box Jumps
Wednesday June 20th, 2018
Strength: Deadlift
5 @ 75%
3 @ 85%
1 @ 95%
WOD: 3 Rounds:
400M Run
500M Row
100 Double Unders
She-Fit: 5 Rounds:
200M Run
10 DB Snatch R Arm
20 Walking Lunges
10 DB Snatch L Arm
Tuesday June 19th, 2018
Strength: Clean & Jerk
5 @ 75%
3 @ 85%
1 @ 95%
WOD: 15-12-9
Overhead Squats
Burpees over the Bar
Monday June 18th, 2018
Strength: Back Squat
5 @ 75%
3 @ 85%
1 @ 95%
WOD: 5 Minute Running Clock
0-2 Min: Max Cals
2-3 Min: Rest
3-4 Min: Max Cals
4-4:30 Min: Rest
4:30-5 Min: Max Cals
She-Fit: For Time
30 Power Cleans
30 Sit-Ups
20 Power Cleans
20 Air Squats
10 Power Cleans
10 Burpees
Friday June 15th, 2018
Strength: Bench Press
3 x 3 @ 85%
WOD: 9 Min AMRAP
2-4-6-8-10.....
Sumo DL High Pull
Push Jerk
(95/65)
She-Fit: 7 Rounds for Time
7 Ring Rows
14 Walking Lunges
7 Push Press
14 Air Squats
Thursday June 14th, 2018
Strength: Snatch
3 x 3 @ 85%
WOD: 3 Rounds
25 Wall Balls (20/14)
30 DB Snatch (50/35)
35 Sit Ups
40 Double Unders (80 Single Unders)
*Rest 1:1, Record each Round
Wednesday June 13th, 2018
Strength: Deadlift
3 x 3 @ 85%
WOD: Partner WOD!!!! - 5 Rounds For Time
20 D-Ball over Shoulder
16 Front Squats
12 Burpee Box Jumps
She-Fit: 18 Min AMRAP
250M row OR 200M run
6 Push-Ups
8 Box Step Overs
10 Deadlifts
Tuesday June 12th, 2018
Strength: Clean & Jerk
3 x 3 @ 85%
WOD: For Time
25 Toes to Bar
25 Power Cleans
25 Burpees over the Bar
25 Chest to Bar Pull-Ups
25 Calorie Row
Monday June 11th, 2018
Strength: Back Squat
3 x 3 @ 85%
WOD: 10 x 1 Min Rounds
15 KB Swings (70/55)
Max Effort Burpees in remaining time
*2 Min Rest
She-Fit: For Time
30 Db Snatch
15 Burpees
20 Wall Balls
10 Burpees
10 Ring Dips
5 Burpees
Friday June 8th, 2018
Strength: Bench Press
3 x 5 @ 80%
WOD: 21 - 15 - 9
Double Unders (42-30-18)
OHS (95/65)
Burpees over the Bar
She-Fit: 21 - 15 - 9
Deadlifts
Box Step Ups
Sit-Ups
Thursday June 7th, 2018
Strength: Snatch
3 x 5 @ 80%
WOD: For Time
40 HSPU
40 Toes to Bar
50 DB Snatch (50/35)
50 DBs Box Step Overs (2 Dumbbells 50/35)
Wednesday June 6th, 2018
Strength: Deadlift
3 x 5 @ 80%
WOD: 10 Minute AMRAP
8 DB Cleans (50/35)
8 Chest To Bar Pull-Ups
8 DB Front Rack Lunge (50/35)
SheFit: For Time
3 Minute AMRAP
200M Run
Max Effort KB's
Rest 1:30
3 Minute AMRAP
5 Power Cleans
5 Burpees
Rest 1:30
3 Minute AMRAP
200M Run
Max Effort KB's
Rest 1:30
3 Minute AMRAP
5 Power Cleans
5 Burpees
Tuesday June 5th, 2018
Strength: Clean & Jerk
3 x 5 @ 80%
WOD: 6 Rounds for Time:
12 Push Press (95/65)
8 Box Jumps
Monday June 4th, 2018
Strength: Back Squat
3 x 5 @ 80%
WOD: 2 Rounds for Time:
Row
1000m
750m
500m
250m
*rest 1:30 Between Rounds
She-Fit: 5 Rounds for Time:
100 M Farmers Carry
15 Push-Ups
10 Push Press
Friday June 1st, 2018
Strength:Bench Press
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
WOD: 4 Rounds for time
400 M Run
12 Overhead Squats
12 Toes to Bar
She-Fit: 5 Rounds
10 Sit-Ups
10 KB Swings
20 Lunges
Thursday May 31st, 2018
Strength: Snatch
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
WOD: 10 Minute AMRAP
10 Power Cleans (135/95)
30 Sit-Ups
Wednesday May 30th, 2018
Strength: Deadlift
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
WOD: 18 Min EMOM
15 Wall Balls
50 Double Unders
10 Strict Handstand Push-Up
She-Fit: 18 Min EMOM
12 Deadlifts
15 DB Strict Press
:45 second Row
Tuesday May 29th, 2018
Strength: Back Squat
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
WOD: 10- 10-12-12
Power Snatch
Bar-Facing Burpee
* 9 Min Time Cap
Friday May 25th, 2018
Strength: Bench Press
5 Reps @ 80%
3 Reps @ 85%
1 Rep @ 90%
WOD: 3 Rounds For Time
15 HSPU's
15 Power Cleans (115/85)
50 Double Unders
SheFit: 15 Minute AMRAP
20 Dumbbell Snatch
10 Box Step-Ups
5 Ring Dips
Thursday May 24th, 2018
Strength: Snatch
5 Reps @ 80%
3 Reps @ 85%
1 Rep @ 90%
WOD: Partner WOD
50 Power Snatch
30 Burpees
50 Sumo DL High Pull
30 Burpees
50 Thrusters
30 Burpees
Wednesday May 23rd, 2018
Strength: Deadlift
5 Reps @ 80%
3 Reps @ 85%
1 Rep @ 90%
WOD: Rowing Intervals
250M
500M
800M
500M
250M
*1:1 (Work:Rest)
SheFit: 4 Rounds for Time
20 KB Deadlifts
10 KB Walking Lunges
5 Goblet Squats
Tuesday May 22nd, 2018
Strength: Clean and Jerk
5 Reps @ 80%
3 Reps @ 85%
1 Rep @ 90%
WOD: 5 Rounds for time
4 Squat Cleans (155/110)
6 Push Press
8 Deadlift
Monday May 21st, 2018
Strength: Back Squat
5 Reps @ 80%
3 Reps @ 85%
1 Rep @ 90%
WOD: 20 Minute AMRAP
200m Run
2 Rounds Of:
5 Burpees
10 Box Jumps
12 KB Snatch (55/35)
SheFit: AMRAP - 4 Rounds
:20 Air Squats
:10 Rest
:20 Ring Rows
:10 Rest
:20 Sit-Ups
:10 Rest
:20 Push-Up's
:10 Rest
Friday May 18th, 2018
Strength: Bench
3x3 @ 80%
WOD: 5 Rounds
15 Push Press (95/65)
10 Burpee Box Jumps
*2 Min Rest
SheFit: 5 Rounds for time
20 Walking Lunges
15 KB Swings
10 Box Step Ups
5 Push-Ups
Thursday May 17th, 2018
Strength: Snatch
3x3 @ 80%
WOD: 100-80-60-40-20
Double Unders
Calorie Row
Wednesday May 16th, 2018
Strength: Deadlift
3x3 @ 80%
WOD: 10-15-20
Power Cleans (135/95)
Ring Dips
SheFit: 1-2-3-4-5-6-7-8-9-10
Deadlifts
Front Squats
Over the Bar Burpees
Tuesday May 15th, 2018
Strength: Clean & Jerk
3x3 @ 80%
WOD: 20 Min AMRAP
400M Run
15 Toes to Bar
15 Push-Ups
Monday May 14th, 2018
Strength: Back Squat
3x3 @ 80%
WOD: 5 Rounds
250 M Row
12 Thrusters (115/85)
* 2 Min. Rest between rounds
*Record each round individually, score the slowest round.
SheFit: 12 Minute AMRAP
5 Pull-ups
5 Push Press
100m Run
Friday May 11th, 2018
Strength: Bench Press
3x5 @ 75%
WOD: For Time
30-20-10
KB Push Press - 15 Each Arm (53/35)
KB Deadlifts (53/35)
Double Russian KB Swings (53/35)
SheFit: For Time
20 Walking Lunges W/Plate Overhead
20 Hanging Knee Raises
20 Russian Twists
20 Calorie Row
20 Russian Twists
20 Hanging Knee Raises
20 Walking Lunges W/Plate Overhead
Thursday May 10th, 2018
Strength: Squat Snatch
3x5 @ 75%
WOD: For Time
2-4-6-8-10-12
Dumbbell Snatch (50/35)
Goblet Squat W/Dumbbell (50/35)
Begin Each Round With 30 Double Unders
Wednesday May 9th, 2018
Strength: Deadlift
3x5 @ 75%
WOD: 20 Minute AMRAP
500M Row
10 HSPU's
5 Ring MU's
SheFit: For Time
30 Box Step Overs
25 Sit-Ups
20 Ring Rows
15 Air Squats
10 Push-Ups
5 Burpees
Tuesday May 8th, 2018
Strength: Clean & Jerk
3x5 @ 75%
WOD: 6 Rounds For Time
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
1:2 Work To Rest Ratio
Monday May 7th, 2018
Strength: Backsquat
3x5 @ 75% Of Your 1RM
WOD: 4 Rounds For Time
400M Run
30 Wallballs (20/14)
SheFit: 3 Rounds For Total Reps - In 2 Minutes Complete
10 Wallballs
Max Effort KB's
*Rest 1:30 Between Rounds*
Friday May 4th, 2018
Strength: 3RM Shoulder Press
WOD: 3 Rounds For Time
800M Run
1:1 Work To Rest Ratio
SheFit: For Time
Buy In: 200M Run OR 250M Row
10 Push-Ups
20 DB Snatch
30 Sit-Ups
40 Lunges
30 Sit-Ups
20 DB Snatch
10 Push-Ups
Cash Out: 200M Run OR 250M Row
Thursday May 3rd, 2018
Strength: 10 Minutes - E2MOM
5 Power Cleans - As Heavy As Possible
WOD: AMRAP's
3 Minute AMRAP
5 Deadlifts (275/195)
10 Toes To Bar
*Rest 3 Minutes*
3 Minute AMRAP
5 HSPU's
10 Sumo DL High Pull (95/65)
*Rest 3 Minutes*
5 Chest To Bar
10 Push Press (95/65)
*Score Is Total Full Rounds Completed From Each AMRAP*
Wednesday May 2nd, 2018
Strength: 1 Set Max Strict Pull-Ups - Can't Come Off The Bar
WOD: For Time With A Partner
60 Wallballs (20/14)
20 Thrusters (95/65)
60 Pull-Ups
20 Thrusters
60 Box Jumps (24/20)
20 Thrusters
SheFit: For Time
21-15-9-15-21
Rings Rows
Goblet Squats
Tuesday May 1st, 2018
Strength: 10 Minutes - E2MOM
5 Power Snatch - As Heavy As Possible
WOD: 5 Rounds For Time
10 Burpees
30 Double Unders
10 OHS (115/80)
Monday April 30th, 2018
Strength: 3RM Front Squat
WOD: 10 Minute Max Calorie Row
SheFit: 5 Rounds For Time
30 Double Unders OR Single Unders
20 Air Squats
10 Push-Ups
5 Burpees
Friday April 27th, 2018
Strength: 3RM Bench Press
WOD: 10 Minute AMRAP
9 Thrusters (95/65)
30 Double Unders
SheFit: For Time
21-18-15-12-9-6
KB's
Sit-Ups
100M Run OR 150M Row After Each Set
Thursday April 26th, 2018
Strength: 1RM Clean & Jerk
WOD: 3 Rounds
In 3 Minutes Complete:
500M Row
Max Burpee Box Jumps (24/20)
*Rest 1 Minute Between Rounds*
Wednesday April 25th, 2018
Strength: 3 RM Deadlift
WOD: 6 Rounds
400M Run
1:1 Work To Rest Ratio
SheFit: 4 Rounds For Time
8 Burpees
10 Deadlifts
12 Wallballs
Tuesday April 24th, 2018
Strength: 1RM Snatch
WOD: 5 Rounds For Time
16 Pull-Ups
12 Push-Ups
8 Power Snatch
Monday April 23rd, 2018
Strength: 3RM Backsquat
WOD: For Time
15-12-9
Power Cleans (155/110)
200M Run After Each Set Of Power Cleans
SheFit: For Time
10-9-8-7-6-5-4-3-2-1
Pull-Ups
Push Press
Friday April 20th, 2018
Strength: Bear Complex - 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
Find A Heavy 1 Rep In 20 Minutes
WOD: For Time
21-15-9
Power Snatch (75/55)
Ring Dips
SheFit: For Time
25 Sumo DL High Pull
20 Air Squats
15 KB's
10 Push Ups
5 Burpess
10 Push Up
15 KB's
20 Air Squats
25 Sumo DL High Pull
Thursday April 19th, 2018
WOD: For Time
15 Front Squats (155/110)
30 DB Snatch (50/35)
30 Box Jump Overs (24"/20")
15 Power Cleans
30 DB Overhead Squats - 15 Each Arm
30 Pull-Ups
15 Squat Cleans
Wednesday April 18th, 2018
Strength: Weighted Ring Dips
5x5
WOD: 20 Minute AMRAP
800M Run
5 Deadlifts (365/255)
SheFit: 20 Minute AMRAP
15 Sit-Ups
10 Box Step-Ups
5 Ring Dips
100M Run
Tuesday April 17th, 2018
Strength: Power Snatch
6x2
WOD: 5 Rounds For Time
15/12 Calorie Row
12 C2B Pull-Ups
9 HSPU
Monday April 16th, 2018
Strength: Front Squat
6x2
WOD: 3 Rounds
1 Minute at each station, each round equals 5 minutes
Toes To Bar
Double Unders
KB Swing
Burpees
Rest
SheFit: For Time
15 Deadlifts
15 Ring Rows
12 Power Cleans
12 Rings Rows
9 Front Squats
9 Ring Rows
6 Push Press
6 Ring Rows
Friday April 13th, 2018
Strength: Sotts Press
5x5
WOD: 12 Minute AMRAP
15/12 Calorie Row
20 Wall Balls
10 Toes To Bar
SheFit: 10 Rounds
12 Kettlebell Swings
10 Goblet Squats
Every 2 Minutes Run 100M
Thursday April 12th, 2018
WOD: For Time
30 Squat Cleans (95/65)
200M Run
30 Push Press (95/65)
200M Run
40 Box Jump Overs (24"/20")
200M Run
40 DB Snatch (50/35)
Wednesday April 11th, 2018
Strength: Weighted Pull-Ups
5x5
WOD: 12 Minute EMOM
Minute 1 - 40 Double Unders
Minute 2 - 4 Bar Muscle Ups
SheFit: 4 Rounds
20 Sit-Ups
10 DB Curl & Press
5 Pull-Ups
Tuesday April 10th, 2018
Strength: Strict Press
6x2 - Work Up To A Heavy Double And Use That Weight For All 6 Sets
WOD: 5 Rounds - 1:30 Work, :30 Rest
9 Sumo DL High Pull (95/65)
9 Burpees Over The Bar
*Pick Up Where You Left Off At The Beginning Of Each Round*
Monday April 9th, 2018
Strength: 1 Rep Max Power Clean
WOD: For Time
500M Row
15 Overhead Squats (135/95)
400M Row
12 Overhead Squats
300M Row
9 Overhead Squats
200M Rows
6 Overhead Squats
SheFit: 12 Minute EMOM
4 Deadlifts
8 Box Step-Ups With Medicine Ball
4 Wallballs
Friday April 6th, 2018
Strength: KB Snatch
Work Up To A Heavy 3 Rep On Each Arm
WOD: For Time
400M Run
60 Double Unders
500M Row
60 Double Unders
400M Run
SheFit: 4 Rounds
25 Air Squats
20 Sit-Ups
15 KB's
10 Push-Ups
1 Minute Rest Between Rounds
Thursday April 5th, 2018
WOD: Team WOD (2-3 People Per Team)
100 Deadlifts (225/155)
100 Wall Balls (20/14)
60 Power Cleans (135/95)
60 Thrusters (Empty Barbell)
20 Muscle Ups
20 Strict HSPU
800M Team Run
Wednesday April 4th, 2018
Strength: Weighted Ring Dips
5x5
WOD: 4 Rounds For Time
12 Pull-Ups
6 Power Cleans (185/130)
3 Front Squats
SheFit: 10 Minute AMRAP
20 Lunges
10 DB Snatch
5 Ring Dips
Tuesday April 3rd, 2018
Strength: Snatch
6x2 - Work Up To A Heavy Double And Use That Weight For All 6 Sets
WOD: 5 Rounds - In 2 Minutes Complete
15 KB's (53/35)
20 KB Overhead Lunges - 10 Lunges Per Arm (53/35)
*Rest The Remainder Of The 2 Minutes*
Monday April 2nd, 2018
Strength: Deadlift
6x2 - Work Up To A Heavy Double And Use That Weight For All 6 Sets
WOD: 7 Minute AMRAP
2, 4, 6, 8, 10 Etc...
Thruster (95/65)
Bar Facing Burpees
SheFit: 5 Rounds For Time
5 Deadlifts
5 Power Cleans
5 Front Squats
100M Row
Friday March 30th, 2018
Strength: Turkish Get Up 1RM
WOD: 7 Rounds for Time
3 Muscle Ups
6 Handstand Push-ups
12 Pistols
SheFit: 7 Minute AMRAP - Ascending Ladder
1 KB's
1 Push-Up
2 KB's
2 Push-Ups
3 KB's
3 Push-Ups
Etc...
Thursday March 29th, 2018
WOD: 22 Minute AMRAP - PARTNER WOD!
15/12 Calorie Row
5 Deadlifts (135/95)
5 Power Cleans
5 Front Squats
One Partner Works While One Partner Rests. Working Partner Must Complete Full Round Before Switching.
Wednesday March 28th, 2018
Strength: Weighted Pull-Ups
5x5
WOD: 10 Minute EMOM
5 Power Snatch (155/110)
*Pick A Weight That You Can Do All 5 Power Snatches Unbroken*
SheFit: For Time
1-2-3-4-5-6-7-8-9-10
Back Squats
100M Run After Each Set Of Back Squats
Tuesday March 27th, 2018
Strength: Clean & Jerk
6x2 - As Heavy As Possible, Use Same Heavy Weight For All 6 Sets
WOD: 5 Rounds For Time
10 Deadlifts (225/155)
20 Wall Balls (20/14)
Monday March 26th, 2018
Strength: Back Squat
6x2 - As Heavy As Possible, Use Same Heavy Weight For All 6 Sets
WOD: 4 Rounds For Time
15 Push Press (95/65)
15 Back Squats (95/65)
*2:1 Work To Rest Ratio, Rest Half The Time Each Round Takes To Complete*
SheFit: For Time
500M Row
30-20-10
Box Jumps OR Step Ups
15-10-5
Pull Ups OR Ring Rows
500M Row
Friday March 23rd, 2018
WOD: CrossFit Open WOD 18.5
7 Minute AMRAP
3-6-9-12-15-18-21 Etc.
Thrusters (100/65)
Chest To Bar Pull-Ups
Thursday March 22nd, 2018
WOD: For Time
Row 2,000M
Rest 1:1
Row 1,000M
Rest 1:1
Row 500M
OR
Run 1 Mile
Rest 1:1
Run 800M
Rest 1:1
Run 400M
*Rest 1:1 = Rest Same Amount Of Time It Took You To Complete Each Row OR Run*
Wednesday March 21st, 2018
Strength: Weighted Ring Dips
5x5
WOD: 15 Minute AMRAP
25 Double Unders
15 Air Squats
10 Box Jumps
5 Burpees
SheFit: 20 Minute EMOM
Minute 1: 8 Wallballs
Minute 2: 8 Toes To Bar OR Hanging Knee Raises
Tuesday March 20th, 2018
Strength: Power Snatch
6x2
WOD: For Time
Buy In: 400M Run
6 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Cash Out: 400M Run
Monday March 19th, 2018
Strength: Front Squat
6x2
WOD: 3 Rounds For Time
Row 250M
15 KB Swings (70/53)
15 Burpees
*Rest 1:1 Ratio*
SheFit: 5 Rounds
100M Farmers Carry
20 Sit Ups
15 Air Squats
10 Push Ups
5 Ring Rows
Friday March 16th, 2018
WOD: CrossFit Open WOD 18.4
Diane: 21-15-9:
Deadlifts (225/155)
HSPU's
THEN
21-15-9:
Deadlifts (315/205)
50FT Handstand Walk After Each Set Of Deadlfits
*Time Cap: 9 Minutes*
Thursday March 15th, 2018
WOD: 21 Minute AMRAP
Run 400M
10 Lunges, 5 ea. Leg
10 Push-ups
10 Ring Rows
10 Air Squats
Wednesday March 14th, 2018
Strength: Weighted Pull-Ups
5x5
WOD: 3 Rounds For Time
50 Double Unders
6 Squat Snatch (135/95)
SheFit: 5 Rounds
10 Deadlifts
20 Box Jump OR Box Step-Ups
Tuesday March 13th, 2018
Strength: Shoulder Press
6x2 - Work Up To A Heavy Double, Use That Weight For All Sets
WOD: 4 Rounds - :30 Seconds Of Work For Each Exercise
WallBalls
Ring Dips
Toest To Bar
KB Swings
*Rest 2 Minutes Between Each Round*
Monday March 12th, 2018
Strength: Power Clean
Work Up To A Heavy Single
WOD: 20 Minute AMRAP
3 Power Cleans At 80% Of Heavy Single
THEN
3 Rounds
3 Muscle Ups RX = Bar MU's / FB = Ring MU's
6 Deadlifts @ Power Clean Weight
9 Box Jumps
SheFit: 12 Minute AMRAP
20 Lunges
10 Russian Twists
5 Push Press
Run 200M
Friday March 9th, 2018
WOD: CrossFit Open WOD 18.3 - 2 Rounds For Time
100 Double Unders
20 Overhead Squats (115/80)
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 DB Snatch (50/35)
100 Double Unders
12 Bar Muscle Ups
*14 Minute Time Cap*
Thursday March 8th, 2018
WOD: 8 Rounds for time
200M Sprint
*Rest 1:1
Wednesday March 7th, 2018
Strength: Weighted Ring Dips
5x5 - As Heavy As Possible
WOD: For Time
21-15-9
Thrusters (95/65)
Bar Facing Burpees
SheFit: For Time
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull
20-18-16-14-12-10-8-6-4-2
KB Swings
Tuesday March 6th, 2018
Strength: Snatch
6x2 - As Heavy As Possible
WOD: 14 Minute AMRAP
40 Front Rack Weighted Lunges (95/65)
400M Run
40 V-Ups
40 Push Press (95/65)
Monday March 5th, 2018
Strength: Deadlift
6x2 - As Heavy As Possible
WOD: 5 Rounds For Time
20 Alternating KB Snatch (53/35)
30 Air Squats
15 Pull-Ups
*Rest 1:30 Between Rounds*
SheFit: 3 Rounds For Time
30 Sit Ups
20 Air Squats
10 Push-Ups
Friday March 2nd, 2018
WOD: CrossFit Open 18.2 / 18.2A
18.2 - For Time
1-2-3-4-5-6-7-8-9-10
DB Front Squats (50/35)
Bar Facing Burpees
18.2A - Find A 1RM Clean
*12 Minute Time Cap To Complete 18.2 & 18.2A*
Thursday March 1st, 2018
WOD: 10 Rounds For Time
:30 Row For Calories
:30 Ab-Mat Sit-Ups
:30 Air Squats
:30 KB Swings
*Score Is Total Reps*
Wednesday February 28th, 2018
Strength: Weighted Pull-Up's
5x5 - As Heavy As Possible
WOD: 3 Rounds, Each Round Is A 4 Minute AMRAP
Run 400M, Max Wall Balls In Remaining Time (20#/14# @ 10FT/9FT)
SheFit: 5 Rounds For Time
7 Power Cleans
14 Wall Balls
Tuesday February 27th, 2018
Strength: Clean & Jerk
6x2 - As Heavy As Possible
WOD: For Time
10-9-8-7-6-5-4-3-2-1
Power Clean (115/80)
Hand Release Push-Ups
Monday February 26th, 2018
Strength: Back Squat
6 x 2, Heavy Double
WOD: 15 Minute AMRAP
10 Over The Bar Burpees
6 Power Snatch (115/80)
30 Double Unders
SheFit: For Time
Buy In: 200M Run
12-9-6-3-6-9-12
Goblet Squats
Ring Dips
Cash Out: 200M Run
Friday February 23rd, 2018
WOD: CrossFit OPEN WOD 18.1
20 Min AMRAP
8 Toes To Bar
10 Dumbbell Hang Clean And Jerk (50/35)
12/14 Calorie Row
Thursday February 22nd, 2018
Strength: E2MOM - 10 Minutes
3 Strict Pull-Ups
WOD: First, Sign Up For The Open!
THEN
The WOD Will Be Announced At Beginning Of Class
Wednesday February 21st, 2018
Strength: E2MOM - 10 Minutes
Strict Press 3 reps
WOD: 20 Min AMRAP
20 Air Squats
15 KB Swing (55/35)
10 Hand Release Push-Ups
SheFit: For Time
12-10-8-6-4-2
Deadlifts
Box Step-Ups
Tuesday February 20th, 2018
Strength: 10 Minutes - E2MOM
3 Back Squat
WOD: 5 Rounds for time
10 Dead-lift (225/155)
20 Wall Balls (20/14)
Monday February 19th, 2018
Strength: 10 Minutes - E2MOM
3 Squat Cleans - As Heavy As Possible
WOD: For Time
21-15-9
Thrusters (115/85)
Run 500M After Each Round Of Thrusters
SheFit: For Time
Buy In: 200M Run
12-9-6-3-6-9-12
Goblet Squats
Ring Dips
Cash Out: 200M Run
Friday February 16th, 2018
Strength: Deadlift
6x2 At 50% - 60%, Focusing On Speed
WOD: 15 Minute AMRAP
10 Box Jumps (24/20)
8 Deadlifts (225/155)
6 Chest To Bar
SheFit: For Time - Baseline
500M Row OR 400M Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
Thursday February 15th, 2018
Strength: Push Jerks
6x2 - As Heavy As Possible
WOD: For Time
Run 800M
Rest 1 Minute
Run 800M
Rest 1 Minute
Run 800M
Rest 1 Minute
Run 800M
Wednesday February 14th, 2018
Strength: Box Squats
6x2
WOD: 4 Rounds, 3 Minutes Each Round
Run 400M
5 Squat Snatches (135/95)
*Rest Remaining Time*
SheFit: 5 Rounds For Time
200M Run
15 Sit-Ups
10 Deadlifts
5 Push-Ups
Tuesday February 13th, 2018
Strength: Snatch Balance
6x2 As Heavy As Possible
Wod: 6 Rounds for time
8 Push Press (115/85)
8 KB Snatch Per Arm (55/35)
30 Double Unders
Monday February 12th, 2018
Strength: Clean Pulls
6x2 At 110% Of Your 1RM
WOD: For Time
60 Wall Balls (20/14)
50 KB's
40 Toes To Bar
30 Burpees
20 HSPU's
SheFit: For Time
30 Wall Balls
25 KB's
15 Hanging Knee Raises
10 Burpees
5 DB Strict Press
Friday February 9th, 2018
Strength: Snatch Pulls
5x5
WOD: 12 Minute AMRAP
:20 Jumping Lunges
:10 Rest
:20 Push-Ups
:10 Rest
:20 Hollow Rocks
:10 Rest
SheFit: 12 Minute AMRAP
:30 KB's
:30 Rest
:30 Walking Lunges
:30 Rest
Thursday February 8th, 2018
Strength: Push Press
5x5 - As Heavy As Possible
WOD: For Time
21-15-9
Chest To Bar (RX) / Bar Muscle-Ups (FB)
Deadlifts 155/225 (RX) / 185/255 (FB)
Wednesday February 7th, 2018
Strength: Deadlift
5x5 - As Heavy As Possible
WOD: 3 Rounds For Time
15 Power Snatch (95/65)
10 Overhead Squat
5 Bar Facing Burpees
SheFit: 15 Minute EMOM
Min 1: 5 Backsquats
Min 2: 7 Push Press
Min 3: 9 Burpees
Tuesday February 6th, 2018
Strength: Bench Press
5x5 - As Heavy As Possible
WOD: 12 Minute AMRAP
200M Run
12 Pull-Ups RX / 12 Chest To Bar Pull-Ups FB
Monday February 5th, 2018
Strength: Front Squat
5x5 - As Heavy As Possible
WOD: 10 Minute EMOM
2 Clean & Jerks @ 75% Of Your 1RM
SheFit: 10 Rounds
8 Push-Ups
10 Air Squats
12 Sit-Ups
Friday February 2nd, 2018
Strength: GHD (Glute Ham Developer) Skill Work
WOD: 12 Minute EMOM
Minute 1: Max Handstand Hold Against Wall
Minute 2: 10 Toes To Bar
SheFit: 5 Rounds For Time
10 Wall Balls
10 Ring Rows
10 Weighted Box Step-Ups
Thursday February 1st, 2018
Strength: 1RM Back Squat
WOD: 4 Rounds For Time
10 Deadlifts (155/110)
8 Power Cleans
6 Push Jerks
Work To Rest Ratio, 1:1
Wednesday January 31st, 2018
Strength: 1RM Strict Press
WOD: For Time
100 Goblet Squats RX / 150 Goblet Squats FB (53/35)
10 KB's At The Top Of Each Minute
*Start With KB's*
SheFit: AMRAP
1 Minute Of DL's
1 Minute Of Front Squats
2 Minutes Of DL's
2 Minutes Of Front Squats
3 Minutes Of DL's
3 Minutes Of Front Squats
Tuesday January 30th, 2018
Strenght: 1 RM Snatch
WOD: 20 Minute AMRAP
400M Run
30 Sit-Ups
50 Double Unders
Monday January 29th, 2018
Strength: 1RM Clean
WOD: 5 Rounds For Time
10 Front Squats (135/95)
12 Bar Facing Burpees
SheFit: For Time
30 Sit-Ups
100M Farmers Carry
25 Sit-Ups
100M Farmers Carry
20 Sit-Ups
100M Farmers Carry
15 Sit-Ups
100M Farmers Carry
10 Sit-Ups
100M Farmers Carry
Friday January 26th, 2018
Strength: 10 Minute E2MOM
3 Power Snatch - Heavy
WOD: For Time
21-18-15-12
Row For Calories
Squat Cleans (95/65)
SheFit: 18 Minute EMOM
Minute 1: Max Effort Row For :45 Seconds
Minute 2: 16 KB's
Minute 3: 8 Ring Dips
Thursday January 25th, 2018
Strength: 10 Minute E2MOM
3 Strict Weighted Pull-Ups
WOD: 4 Rounds - Each Round Is A 3 Minute AMRAP
10 Deadlifts (115/85) RX (135/105) FB
5 Power Snatch
10 Hollow Rocks
*Rest 2 Minutes Between Rounds*
Wednesday January 24th, 2018
Strength: 10 Minute E2MOM
3 Strict Press - Heavy
WOD: 8 Rounds For Time
8 HSPU's
4 Bar MU's
SheFit: 4 Rounds For Time
5 Deadlifts
5 Power Clean
5 Front Squat
5 Push Press
Tuesday January 23rd, 2018
Strength: 10 Minute E2MOM
3 Back Squats - Heavy
WOD: For Time
Run 200M
50 KB's 53/35
Run 200M
50 KB Clean & Jerk
Run 200M
50 Goblet Squats
Run 200M
Monday January 22nd, 2018
Strength: 10 Minute E2MOM
3 Squat Cleans - Heavy
WOD: 5 Rounds For Time
8 Hang Power Cleans (135/95)
6 Push Jerks
8 Burpees Over The Bar
1:1 Work To Rest Ratio
SheFit: Tabata This, Tabata That - 4 Rounds, 1 Minute Rest Between Rounds
1.) Air Squats
2.) Push-Ups
3.) Sit-Ups
4.) Ring Rows
Friday January 18th, 2018
Strength: Deadlift
6x2 - Unbroken At 50-60%
WOD: 5 Rounds For Time
10 Toes To Bar
5 Squat Snatch 155/105
1:2 Work To Rest Ratio
SheFit: For Time
21 - 15 - 9
Deadlifts
42 - 30 - 18
Box Step-Up's
Thursday January 17th, 2018
Strength: Push Jerk
6x2 - As Heavy As Possible
WOD: Cindy - 20 Minute AMRAP
5 Pull-Up's
10 Push-Up's
15 Air Squats
Wednesday January 16th, 2018
Strengh: Box Squats
6x2
WOD: 5 Rounds For Time
400M Run
6 Deadlifts (315/225)
SheFit: 10 Minute AMRAP - Climbing In Sets Of 3 Reps
3 Knee Raises
3 Kettlebell Swings
6 Knee Raises
6 Kettlebell Swings
9 Knee Raises
9 Kettlebell Swings
12 Knee Raises
12 Kettlebell Swing
Tuesday January 15th, 2018
Strength: Snatch Balance
6x2
WOD: For Time - 30 Seconds On, 30 Seconds Off Until You Finish
50 DB Snatch (50/35)
50 DB Push Press
50 DB Power Clean
50 DB Lunge
Monday January 14th, 2018
Strength: Clean Pulls
6x2 at 110% Of Your Clean 1 RM
WOD: 4 Rounds For Time
Row 400M
5 Muscle Ups - RX = Bar MU / FB = Ring MU
*Scale For Muscle Ups Is: 10 Pull-Ups & 10 Ring Dips*
12 HSPU's
*Scale for HSPU's Is: 18 Seated Strict DB Press, As Heavy As Possible*
SheFit: 8 Rounds For Time
200M Run OR 200M Row
6 Ring Dips
Friday January 12th, 2018
Strength: Snatch Pulls
5x5
WOD: 10 Minute AMRAP
Row For Calories
SheFit: 4 Rounds For Time
10 Wall Balls
8 Ring Rows
6 Med Ball Twists
Thursday January 11th, 2018
Strength: Push Press
5x5
WOD: 7 Rounds For Time
7 Power Cleans 135/95
7 Toes To Bar
7 Box Jumps
Wednesday January 10th, 2018
Strength: Deadlift
5x5
WOD:2 Rounds For Time
50 KB's (53/35)
40 Slam Balls - Choose Your Own Weight
30 Burpess
20 Sit-Ups
SheFit: 3 Rounds For Time
12 Front Squats
200M Row
12 Push-Ups
Tuesday January 9th, 2018
Strength: Bench Press
5x5
WOD: 15 Minute AMRAP - Beginning With 2 Reps And Increasing By 2 Reps Each Round
Pull-Ups
Push Press (95/65)
Example: 2 Pull-Ups 2 Push Press, 4 Pull-Ups 4 Push Press, 6 Pull-Ups 6 Push Press, Etc...
Monday January 8th, 2018
Strength: Backsquat
5x5 - Work Up To A Heavy Set Of 5, Perform All 5 Sets At That Weight
WOD: 3 Rounds For Time
15 Power Snatch (75/45)
250M Row
15 Push-Ups
SheFit: For Time
400M Run
20 Deadlifts
200M Run
10 Deadlifts
100M Run
5 Deadlifts
Friday January 5th, 2018
Strength: 1 Rep Max Backsquat
WOD: 8 Rounds For Time
Run 200M
12 Ring Dips
SheFit: 12 Minute EMOM - Max Effort Stations
Minute 1: Kettlebell Swings
Minute 2: Box Jumps OR Box Step-Ups
Minute 3: Sit-Ups
Thursday January 4th, 2018
Strength: 1 Rep Max Strict Press
WOD: 4 Rounds For Time
10 Push Press (95/65)
12 Power Cleans (95/65)
14 Hollow Rocks
1:1 Work To Rest - Example: If It Takes You Two Minutes To Complete A Round, You Rest Two Minutes
Wednesday January 3rd, 2018
Strength: 1 Rep Max Hang Snatch
WOD: For Time
Run 800M
30 Deadlifts (225/155)
Run 600M
20 Deadlifts
Run 400M
10 Deadlifts
SheFit: For Time
12 DB Strict Press
2 Power Clean
10 DB Strict Press
4 Power Clean
8 DB Strict Press
6 Power Clean
6 DB Strict Press
8 Power Clean
4 DB Strict Press
10 Power Clean
2 DB Strict Press
12 Power Clean
Tuesday January 2nd, 2018
Strength: 1 Rep Max Power Clean
WOD: For Time
100 Pull-Ups, Every 20 Pull-ups Do 15 Burpees
Scaling Option: 150 Ring Rows, Every 30 Ring Rows Do 15 Burpees
Friday December 29th, 2017
5AM & 6AM WOD Classes Are Cancelled For Friday December 29th, 2017!
WOD: For Time
12 HSPU
2 Power Snatch (115/85)
10 HSPU
4 Power Snatch
8 HSPU
6 Power Snatch
6 HSPU
8 Power Snatch
4 HSPU
10 Power Snatch
2 HSPU
12 Power Snatch
Thursday December 28th, 2017
WOD: For Time - Annie Meets Grace
50 Double Unders
3 Clean & Jerks (135/95)
50 Sit-Ups
3 Clean & Jerks
40 Double Unders
3 Clean & Jerks
40 Sit-Ups
3 Clean & Jerks
30 Double Unders
3 Clean & Jerks
30 Sit-Ups
3 Clean & Jerks
20 Double Unders
3 Clean & Jerks
20 Sit-Ups
3 Clean & Jerks
10 Double Unders
3 Clean & Jerks
10 Sit-Ups
3 Clean & Jerks
Wednesday December 27th, 2017
Skill: Pull-Up Work - Spend 10 - 15 Minutes Working on Strict, Kipping Or Butterfly Pull-Ups.
WOD: For Time
21 - 18 - 15 - 12 - 9 - 6 - 3
KB's (53/35 RX) OR (70/53 FB)
Burpee Box Jumps (RX) OR Burpee Box Jump Overs (FB)
SheFit: 18 Minute EMOM
10 Ring Rows
14 Walking Lunges
16 KB's
Friday December 22nd, 2017
Strength: Deadlift
6x3 - Work Up To A Heavy Set Of 3 And Use That Weight For All 3 Sets
WOD: For Time
100M Farmers Carry (55/35)
50 KB's
100M Farmers Carry
50 Box Jumps Over
100M Farmers Carry
50 Lunges
100M Farmers Carry
Thursday December 21st, 2017
Strength: Weighted Strict Pull-Ups
6x3
WOD: 20 Minute AMRAP
10 Burpees
15 Hollow Rocks
20 Air Squats
Wednesday December 20th, 2017
Strength: Front Squat
6x3 - Work Up To A Heavy Set Of 3 And Use That Weight For All 3 Sets
WOD: 10 Minute EMOM
6 Deadlifts (225/155)
6 Toes To Bar
*Complete 6 Reps Of Each Movement In 1 Minute, 1 Round Equals 6 DL's And 6 TTB*
SheFit: 5 Rounds For Time
8 Ring Rows
8 Deadlifts
100M Run Between Rounds
Tuesday December 19th, 2017
Strength: Strict HSPU
5x12
WOD: 20 Minute AMRAP
Max Double Unders OR Single Unders, Each Time You Break On DU's/SU's Run 400M
*WOD Starts With DU's/SU's*
Monday December 18th, 2017
Strength: Clean & Jerk
Work Up To A Heavy Single - As Heavy As Possible With Good Technique
WOD: Every Three Minutes For 15 Minutes
10 Hand Release Push-Ups
5 Front Squats (155/110)
SheFit: 12 Minute AMRAP
4 Push-Ups
8 Box Jumps OR Step-Ups
12 Sit-Ups
16 Air Squats
Friday December 15th, 2017
Strength: Backsquat
5x5 - Increase Weight With Each Set, Go As Heavy As Possible
WOD: For Time
20 Burpees
30 Toes To Bar
40 KB's
30 Pull-Ups
20 Push-Ups
30 V-Ups
40 Goblet Squats
Thursday December 14th, 2017
WOD: 10 Rounds Not For Time
200M Row Sprints For Men / 150M Row Sprints For Women
*Rest 2 Minutes Between Each Round. Record Your Fastest Time.*
Wednesday December 13th, 2017
Strength: Strict Pull-Ups
5x12
WOD: 15 Minute AMRAP
5 Power Snatch (115/85)
10 Overhead Squats (115/85)
20 Sit-Ups
SheFit: For Time
200M Run
25 Wall Balls
20 Kettlebell Swings
200M Run
15 Goblet Squats
10 Ring Rows
200M Run
5 DB Strict Press
Tuesday December 12th, 2017
Strength: Deadlift
5x5 - Increase Weight With Each Set, Go As Heavy As Possible
WOD: 6 Rounds For Time
10 Push Jerks (115/85)
200M Run
1:2 Work To Rest Ratio, If It Takes you 1:30 To Complete A Round You Rest 3:00 Minutes.
Monday December 11th, 2017
Strengh: Shoulder Press
5x5 - Increase Weight With Each Set, Go As Heavy As Possible
WOD: 5 Rounds For Time
10 Chest To Bar Pull-Ups
5 Squat Cleans (185/135)
SheFit: 12 Minute EMOM
6 Deadlifts
6 Hanging Knee Raises OR 10 SIt-Ups
*Complete Six Reps Of Each Movement In 1 Minute, One Round Equals 6 Deadlifts & 6 Hanging Knee Raises OR 10 Sit-Ups.*
Friday December 8th, 2017
Strength: Deadlift
5x3 - Work Up To A Heavy Set Of 3, Then Perform All 5 Sets At That Weight
WOD: For Time
200M Run
50 Wall Balls (20/14)
40 KB Swings (53/35)
200M Run
30 Burpees
20 HSPU's
200M Run
10 Muscle Ups
Thursday December 7th, 2017
Strength: Weighted Strict Pull-Ups
5x3
WOD: 12 Minute AMRAP
10 Front Rack Lunges (75/55)
14 KB Single Arm Push Press (53/35)
16 Hollow Rocks
Wednesday December 6th, 2017
Strength: Front Squat
5x3 - Work Up To A Heavy Set Of 3, Then Perform All 5 Sets At That Weight
WOD: 5 Rounds For Time
12 Deadlifts (225/155)
12 Pull-Ups
1:1 Work Rest Ratio - If It Takes you 1 Minute To Complete A Round You Rest 1 Minute Before Starting Your Next Round
SheFit: 6 Rounds For Time
8 Deadlifts
16 Russian Twist W/Medicine Ball
100M Row Between Each Round
Tuesday December 5th, 2017
Skill: Strict HSPU
6 Sets For Max Effort
WOD: Tabata - 8 Rounds, 20 Seconds Of Work 10 Seconds Of Rest
Station 1: Row For Calories
Station 2: Burpees
Station 3: Double Unders
Station 4: Jumping Jacks
*Each Station Is One Full Tabata - 8 Rounds, 20 Seconds Of Work 10 Seconds Of Rest.*
Monday December 4th, 2017
Strength: 1 Squat Clean - 12 Minutes For E2MOM
Work Up To A Heavy Single, Try To Hit That Weight For The Whole E2MOM.
WOD: For Time
100 Thrusters (95/65)
SheFit: 12 Minute AMRAP
9 Front Squats
7 Ring Rows
5 Ring Dips
Friday December 1st, 2017
Strength: Back Squat
5 - 5 - 3 - 3 - 1 - 1 - 1
WOD: For Time
150 Double Unders
30 Sumo Deadlift High Pull (75/55)
30 Toes To Bar
30 Power Snatch (75/55)
30 Burpees
30 Thrusters (75/55)
150 Double Unders
SheFit: 3 Rounds For Time
15 Deadlifts
12 Box Jumps OR Box Step Ups
9 DB Strict Press
200M Run After Each Round
Thursday November 30th, 2017
WOD: "Jerry" - For Time
1 Mile Run
2,000M Row
1 Mile Run
Wednesday November 29th, 2017
Strength: Strict Pull-Ups
5 Sets Of Max Effort
WOD: 20 Minute AMRAP
5 Deadlifts (255/155)
10 Air Squats
15 Sit-Ups
SheFit: 15 Minute EMOM
Minute 1: 20 Walking Lunges With KB
Minute 2: 15 KB's
Minute 3: 10 Push-Ups
Tuesday November 28th, 2017
Strength/Skill: Power Snatch
Work Up To A Heavy Double
WOD: Every 4 Minutes For 16 Minutes (4 Rounds)
15 HSPU's
400M Run
Monday November 27th, 2017
Strength: Push Press
5 - 5 - 5 - 5 - 5 (Work Up To A Heavy Weight, Perform All Sets At The Same Weight)
WOD: 7 Rounds For Time
8 Power Cleans (135/95 - RX) (155/115 - FB)
8 Reverse Lunges (135/95 - RX) (155/115 - FB)
SheFit: 15 Minute AMRAP (As Many Rounds/Reps As Possible)
9 Burpees
6 Russian Twists With Medicine Ball
3 Barbell Strict Press
100M run after each round
Friday November 24th, 2017
Strength: Deadlift
Work Up To A Heavy Double
WOD: For Time
70 Air Squats
60 Push-Up's
50 Box Jump Overs
40 Burpees
30 Sit-Ups
20 Chest To Bar
10 Power Cleans (205/145)
Wednesday November 22nd, 2017
Strength: Strict Pull-Up's
5, 5, 3, 3, 3
(Pull As High As Possible On Every Rep)
WOD: 7 Rounds
7 Front Squat (135/95)
7 Jerks (135/95)
7 Toes To Bar
1:2 Work/Rest Ratio (If It Takes You Two Minutes To Complete A Round You Rest 4 Minutes)
SheFit: For Time
400M Run
21 - 15 - 9
Wall Balls
Hanging Knee Raises OR Sit-Up's
400M Run
Tuesday November 21st, 2017
Strength: Back Squat
7x2 - Work Up To A Heavy Double & Use That Weight For 7 Sets
WOD: 10 Minute AMRAP
2, 4, 6, 8, 10, 12, 14... Etc.
Power Snatch (75/55)
Sumo Deadlift Highpull (75/55)
Monday November 20th, 2017
Strength: Bent Over Row
6x8 - Slow Tempo
WOD: Double Tabata
Pull-Up's
Air Squats
(20 Seconds of Pull-Up's, 10 Seconds of Rest, 20 Seconds of Air Squats, 10 Seconds of Rest For 8 Rounds of Each Movement, 16 Total Rounds)
Friday November 17th, 2017
Strength: Front Squat
Work Up To a Heavy Single
WOD: For Time
10 Muscle Up's
20 Power Cleans (135/95)
30 Push-Up's
40 Jumping Lunges
30 Push-Up's
20 Power Cleans
10 Muscle Up's
SheFit: 5 Rounds For Time
20 Walking Lunges
10 Sit-Up's
5 Push-Up's
Thursday November 16th, 2017
WOD: 6 Rounds For Time
400M Run - Rest 45 Seconds Between Rounds
500M Row - Rest 45 Seconds Between Rounds
Example: Run 400M OR Row 500M Then Rest 45 Seconds And Repeat For 6 Rounds.
Cash Out: Plank Tabata
Wednesday November 15th, 2017
Strength: Weighted Strict Pull-Up's
5x3
WOD: 5 Rounds
15 Unbroken KB Swings (53/35) - If You Break, Start Your Set Over
15 Unbroken Goblet Squats (53/35) - If You Break, Start Your Set Over
20 Sit-Up's
SheFit: 18 Minute EMOM (Every Minute On The Minute)
10 Straight Leg KB DL
10 KB Swings
10 Goblet Squats
Tuesday November 14th, 2017
Strength: Barbell Good Mornings
4x10
WOD: 16 Minute AMRAP
8 Power Snatch (95/65 - RX) (115/80 - FB)
400M Run
Monday November 13th, 2017
Strength: Bench Press
Work Up To A Heavy Double
WOD: 6 Rounds, AMRAP -1:30 Work, 3:00 Rest
10 Sumo Deadlift High Pull (75/55)
10 Front Squats (75/55)
Friday November 10th, 2017
Strength: Deadlift
5x5 @ 80%-85% Of Your 1 Rep Max
WOD: For Time
100 Double Unders
80 KB Swings (53/35)
60 Wall Balls (20/14)
40 Walking Lunges With KB's (53/35)
20 Toes To Bar
Thursday November 9th, 2017
Strength: Hang Clean
5x5 (You Choose Your Own Weight)
WOD: 3x3 Minute AMRAP, 3 Minutes Rest Between Each Round
10 Goblet Squats (53/35)
10 Push-Up's
10 Hollow Rocks
Wednesday November 8th, 2017
Strength: Back Squat
5x5 @ 70%-75% Of Your 1 Rep Max
WOD: 15 Minute Ascending Ladder AMRAP
1, 2, 3, 4, 5, 6, 7, 8... Etc.
Deadlifts (225/155)
Pull-Up's
Tuesday November 7th, 2017
Strength: Ring Dips
5x5
WOD: For Time
5K Row, Every 500M Do 5 Burpees Over The Rower
Monday November 6th, 2017
Strength: Upright Barbell Row
5x5 (You Choose Your Own Weight)
WOD: 10 Rounds For Time
7 Push Press (95/65)
12 Air Squats
Friday November 3rd, 2017
Strength: Back Squat (as heavy as possible)
3, 3, 3, 3
WOD: Complete the following for time
25 Wall Balls 20/14
50 Pull-ups
25 Wall Balls
50 Push-ups
25 Wall Balls
50 Sit-Ups
25 Wall Balls
Thursday November 2nd, 2017
WOD: 5 Rounds For Time With A Partner
Partner 1: Row 500M
Partner 2: Run 400M
THEN
Partner 1: Run 400M
Partner 2: Row 500M
One round is complete after both partners have completed the 500M row & 400M run. Partners cannot switch movements until the other partner has completed their run or row.
Wednesday November 1st, 2017
Strength: Weighted Pull-Ups
5, 4, 3, 4, 5
WOD: 3 Sets Of 2 Rounds
6 Power Cleans (135/95)
10 Toes To Bar
14 Air Squats
1:2 Work To Rest Ratio After Each 2 Round Interval. (Example: If it takes you 1:30 to complete 2 rounds, you rest 3 minutes.)
Tuesday October 31st, 2017
Strength: Deadlift
5x5 (As Heavy As Possible)
WOD: 12 Minute AMRAP (As Many Rounds As Possible)
15 Push Press (95/65)
400M Run
Monday October 30th, 2017
Strength: Strict Press
5-5-3-3-1-1-1
WOD: 5 Rounds For Time:
10 Pull-Ups
10 Front Squats (95/65)