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)