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)