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)