Fitness
3 Rounds
20m Duck Walk
20m Bear Crawl
10 Ring Rows
For Time:
1000m Row
20 Alt Dumbbell Snatch (35/25)
20 Burpees
20 Ring Rows (Challenging Position)
20 Burpees
20 Alt DB Snatch
1000m Row
Competitor
3 Rounds
20m Duck Walk
20m Bear Crawl
10 Ring Rows
For Time:
1000m Row
20 Alt Dumbbell Snatch (50/35)
20 Burpees
5 Rope Climbs
20 Burpees
20 Alt DB Snatch
1000m Row
Fitness
EMOM 8
1st - Waiters Walk
2nd - 5 Single Arm Ring Rows/arm
3rd - 8 Jump Squats
Fran
21-15-9
Thrusters (95/65)
Pull-ups
Core Cash Out - 3 Rounds
20sec Hollow
20 Abmat Sit-ups
20sec Plank
10 V-ups
Competitor
EMOM 8
1st - Waiters Walk
2nd - 5 Single Arm Ring Rows/arm
3rd - 8 Jump Squats
Fran
21-15-9
Thrusters (95/65)
Pull-ups
Core Cash Out - 3 Rounds
20sec Hollow
20 Abmat Sit-ups
20sec Plank
10 V-ups
Fitness
2 Rounds
10 Banded Good Mornings
5 Strict Press
5 Push Press
5 Front Squats
EMOM 10
- Power Clean + Squat Clean + Jerk
4 Rounds
5 Deadlifts (185/135)
5 Box Jumps (24/20)
400m Run
2min Rest
Competitor
2 Rounds
10 Banded Good Mornings
5 Strict Press
5 Push Press
5 Front Squats
EMOM 10
- Power Clean + Squat Clean + Jerk
4 Rounds
5 Deadlifts (225/155)
5 Box Jumps (24/20)
400m Run
2min Rest
Fitness
4 Rounds
10 Cossack Squats
8 V-ups
10 Banded Pull Aparts
20m Duck Walk
Back Squat
Competitor
4 Rounds
10 Cossack Squats
8 V-ups
10 Banded Pull Aparts
20m Duck Walk
Back Squat
Home Workouts
Warm Up
400m Run
4 minutes of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
WOD: “Moszer”
9 Rounds:
300m Run
6 Air Squats
6 Pull-ups
6 Box Jumps (24/20”)
6 Burpees
6 Abmat Situps
6 Lunges
6 Russian KB Swings (55/35#)
Fitness
3 Rounds
10 Walking Lunges
10 Single Arm DB Push Press/arm
10 GHD Sit-ups
EMOM 10
- Hang Squat Snatch + OHS + Squat Snatch
For Time:
12 Chest to Bar Pull-ups
12 Push-ups
800m Run
9 Chest to Bar Pull-ups
9 Push-ups
400m Run
6 Chest to Bar Pull-ups
6 Push-ups
15 minute Time Cap
Competitor
3 Rounds
10 Walking Lunges
10 Single Arm DB Push Press/arm
10 GHD Sit-ups
EMOM 10
- Hang Squat Snatch + OHS + Squat Snatch
For Time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters
15 minute Time Cap
Fitness
3 Rounds
10 Push-ups
10 Cossack Squats
Bench Press
AMRAP 12
14 Goblet Squats
7 Kettlebell Swings (55/35)
14 Abmat Sit-ups
7 Push-ups
100 Double Unders
Competitor
3 Rounds
10 Push-ups
10 Cossack Squats
Bench Press
AMRAP 12
14 Alt Pistols
7 Kettlebell Swings (55/35)
14 GHD Sit-ups
7 Handstand Push-ups
100 Double Unders
Home Workouts
Warm Up
500m Row
2 Rounds:
100m Run
10 Power Skips
10 Lunge and Reach
10 Lunge and Trunk Twist
10 Inch Worms
WOD
3 Rounds:
1000m Row
100 Double Unders
800m Run
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
EMOM 12
1st - 100m Run
2nd - 8 Handstand Push-ups
3rd - 8 Toes To Bar
Partner WOD - For Time:
400m Run
50 Kettlebell Swings (55/35)
400m Run
50 Wall Balls (20/14)
400m Run
50 Box Jumps
400m Run
50 Abmat Sit-ups
Competitor
EMOM 12
1st - 100m Run
2nd - 8 Handstand Push-ups
3rd - 8 Toes To Bar
Partner WOD - For Time:
400m Run
50 Kettlebell Swings (70/55)
400m Run
50 Wall Balls (20/14)
400m Run
50 Box Jumps (30/24)
400m Run
50 GHD Sit-ups
Fitness
3 Rounds
200m Run
15 Lunge Walks
15 Russian KBS
Nasty Girls- 3 Rounds for time:
50 Air Squats
7 Muscle-ups
10 Hang Power Clean (135/95)
Competitor
3 Rounds
200m Run
15 Lunge Walks
15 Russian KBS
Nasty Girls - 3 Rounds for time:
50 Air Squats
7 Muscle-ups
10 Hang Power Clean (135/95)
Fitness
2 Rounds
100m Run
10 Push-ups
10 Ring Rows
For Time:
20/15 Calorie Row
15 Burpees over Rower
20/15 Calorie Row
15 Burpees over Rower
100m Run
Post WOD Strength
4 Rounds of:
5 Strict Pull-up @ 21X1 Tempo
Max Reps Ring Row 20sec
8-10 V-ups
20m KB Front Rack Carry
Competitor
2 Rounds
100m Run
10 Push-ups
10 Ring Rows
For Time:
20/15 Calorie Row
15 Burpees over Rower
20/15 Calorie Row
15 Burpees over Rower
100m Run
Post WOD Strength
4 Rounds of:
5 Strict Pull-up @ 21X1 Tempo
Max Reps Ring Row 20sec
8-10 V-ups
20m KB Front Rack Carry
Fitness
3 Rounds
5 push-ups
10 Cossack Squats
10 Abmat Sit-ups
Power Snatch
2 Rounds for Time:
200m Run
20 Air Squats
200m Run
20 Hand Release Push-ups
200m Run
20 Burpee Box Jump Overs (24/20)
Competitor
3 Rounds
5 push-ups
10 Cossack Squats
10 Abmat Sit-ups
Power Snatch
2 Rounds for Time:
200m Run
20 Alt Pistols
200m Run
20 Handstand Push-ups
200m Run
20 Burpee Box Jump Overs (24/20)
Home Workouts
Wednesday, 6/20/18
Warm Up
200m Run
2 Rounds:
10 Russian KB Swings
5 Pushups
5 Med Ball Cleans
WOD
600m Run
40 Med Ball Cleans (20/14#)
40 Push ups
40 KB Swings (55/35#)
500m Run
30 Med Ball Cleans
30 Push ups
30 KB Swings
400m Run
20 Med Ball Cleans
20 Push ups
20 KB Swings
300m Run
10 Med Ball Cleans
10 Push ups
10 KB Swings
Fitness
2 Rounds
15 Banded Pull-aparts
15 Air Squats
30sec Plank
EMOM 8
1st - 5 Burpee Broad Jumps
2nd - 25' Handstand Walk
3 Rounds
100 Double Unders
15 Pull-ups
15 Abmat Sit-ups
5 Left Arm DB S2O (50/35)
5 Right Arm DB S2O
17 minute Time Cap
Competitor
2 Rounds
15 Banded Pull-aparts
15 Air Squats
30sec Plank
EMOM 8
1st - 5 Burpee Broad Jumps
2nd - 25' Handstand Walk
3 Rounds
100 Double Unders
15 C2B Pull-ups
15 GHD Sit-ups
5 Left Arm DB S2O (70/50)
5 Right Arm DB S2O
17 minute Time Cap
Fitness
2 Rounds
20 Air Squats
30sec Hollow Hold
15 Ring Rows
10 Push-ups
Front Squat
3 Rounds FGB Style
1min Max Bench Press (135/95)
1min Max Toes To Bar
1min Max Wall Balls (20#/14#)
1min Max Strict Pull-up
1min Rest
Competitor
2 Rounds
20 Air Squats
30sec Hollow Hold
15 Ring Rows
10 Push-ups
Front Squat
3 Rounds FGB Style
1min Max Bench Press (135/95)
1min Max Toes To Bar
1min Max Wall Balls (20#/14#)
1min Max Strict Pull-up
1min Rest
Home Workouts
Warm Up:
4 min on Row or Bike
2 Rounds:
10 Lunge + Reach
10 Lunge + Trunk Twist
10 Inch Worms
WOD: (With Partner)
E7MOM x 5 (35 Mins):
400m Run (Together)
-then, work individually to complete the following-
200m Sandbag Run (Pick Load)
100m Sled Drag (90#)
100m KB Farmers Carry (Pick Load)
100m Plate Pinch Carry (15#)
-then, 1 partner working at a time until minute 6-
Max Cal Assault Bike/Row
Rest 1 minute
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
\400m Run
5 Burpees
45-60sec plank hold
30' Duck Walk
5 Burpees
For Time:
10 Burpees
20 Goblet Squats (35/25)
40 Ab mat Sit-ups
60 Wall Balls (20/14)
80 Double Unders
60 Wall Balls
40 Ab mat Sit-ups
20 Goblet Squats
10 Burpees
22 minute Time Cap
Competitor
\400m Run
5 Burpees
45-60sec plank hold
30' Duck Walk
5 Burpees
For Time:
10 Burpees to target
20 Alternating Pistols
40 GHD Sit-ups
60 Wall Balls (20/14)
80 Double Unders
60 Wall Balls
40 GHD Sit-ups
20 Alternating Pistols
10 Burpees to target
22 minute Time Cap
Fitness
2 Rounds
200m Run
10 Ring Rows
15 Banded Good Mornings
Helen
3 rounds for time of:
Run 400 meters
21 Kettlebell Swings (55#/35#)
12 pull-ups
Competitor
2 Rounds
200m Run
10 Ring Rows
15 Banded Good Mornings
Helen
3 rounds for time of:
Run 400 meters
21 Kettlebell Swings (55#/35#)
12 pull-ups
Fitness
2 Rounds of:
10 push-ups
10 Banded Good Mornings
10 Air Squats
AMRAP 12
5 Handstand Push-ups
5 Dumbbell Deadlift (35/25)
5 Dumbbell Hang Squat Clean (35/25)
5 Dumbbell Shoulder to Overhead (35/25)
Competitor
2 Rounds of:
10 push-ups
10 Banded Good Mornings
10 Air Squats
AMRAP 12
5 Deficit Handstand Push-ups (4"/2")
5 Dumbbell Deadlift (50/35)
5 Dumbbell Hang Squat Clean (50/35)
5 Dumbbell Shoulder to Overhead (50/35)
Fitness
EMOM 8
1st - 30 sec Plank Shoulder Taps
2nd - 10 Ring Rows
3 Rounds for time:
100 Double Unders
5 Bar Muscle-ups
100 Double Unders
5 Bar Muscle-ups
18 minute Time Cap
Competitor
EMOM 8
1st - 30 sec Plank Shoulder Taps
2nd - 10 Ring Rows
3 Rounds for time
100 Double Unders
5 Ring Muscle-ups
100 Double Unders
5 Ring Muscle-ups
18 minute Time Cap
Home Workouts
Warm Up
Rowing Drills
2 Rounds:
10 Jump Squats
5 Push Ups
10 Double Unders
WOD
EMOM x 5:
Minute 1: 15 KB Swings (35/25#)
Minute 2: 20 Abmat Situps
Minute 3: Max Cal Row
Minute 4: 30 Second Plank
Minute 5: 20 Double Unders
Minute 6: Max Cal Row
*Score is total calories rowed
Fitness
2 Rounds
10 Banded Good Mornings
10 Jump Squats
10 Rev Lunge/leg
EMOM 8
3 Power Cleans
*Increase weight each round
Every 4 Minutes for 5 Rounds
30 Air Squats
20/14 Calorie Row
10 Burpees over Rower
*Score is slowest round
Competitor
2 Rounds
10 Banded Good Mornings
10 Jump Squats
10 Rev Lunge/leg
EMOM 8
3 Power Cleans
*Increase weight each round
Every 4 Minutes for 5 Rounds
30 Air Squats
20/14 Calorie Row
10 Burpees over Rower
*Score is slowest round
Fitness
3 Rounds
10 Cossack Squats
30sec Bottom Squat Hold
8 Strict Toes To Bar
Back Squat
For time:
21 dumbbell thrusters (35/25)
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
11 Minute Time Cap
Competitor
3 Rounds
10 Cossack Squats
30sec Bottom Squat Hold
8 Strict Toes To Bar
Back Squat
For time:
21 dumbbell thrusters (50/35)
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
11 Minute Time Cap
Home Workouts
Warm Up:
400m Run
2 Rounds:
10 Lunge + Reach
10 Lunge + Trunk Twist
10 Inch Worms
10 Russian KB Swings
WOD:
10 KB Swings (35/25#)
10 Abmat Situps
10 Wall Balls (20/14#)
10 Hand Release Push-ups
200m Run
20 KB Swings
20 Abmat Situps
20 Wall Balls
20 Hand Release Push-ups
400m Run
30 KB Swings
30 Abmat Situps
30 Wall Balls
30 Hand Release Push-ups
800m Run
40 KB Swings
40 Abmat Situps
40 Wall Balls
40 Hand Release Push-ups
1 Mile Run
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
2 Rounds
30sec Plank
20 Double Unders
EMOM 10
1st - 8 Toes to Bar
2nd - 20' Handstand Walk (Sub 20sec Handstand hold if needed)
2 Rounds For Time:
200 Double Unders
40 Shoulder to OH (75/55)
30 Abmat Sit-ups
20 Burpees
10 Hand Release Push-ups
Competitor
2 Rounds
30sec Plank
20 Double Unders
EMOM 10
1st - 8 Toes to Bar
2nd - 20' Handstand Walk (Sub 20sec Handstand hold if needed)
2 Rounds For Time:
200 Double Unders
40 Shoulder to OH (75/55)
30 GHD Sit-ups
20 Burpees
10 Handstand Push-ups
Fitness
Group Warm Up
400m Jog
25 Double Unders
15 Push-ups
15 Med Ball Squat Cleans
BENCH MARK FRIDAY
Mini Kelly - 3 Rounds
Run 400 meters
30 Box Jump (24"/20")
30 Wall Ball Shots (20#/14#)
Competitor
Group Warm Up
400m Jog
25 Double Unders
15 Push-ups
15 Med Ball Squat Cleans
BENCHMARK FRIDAY
Kelly - 5 Rounds
Run 400 meters
30 box jump (24"/20")
30 Wall ball shots (20#/14)
30 Minute Time Cap
Fitness
Burgner Warm-up
Snatch
AMRAP 11
15 Pull-ups
10 Push-ups
15 Kettlebell Swings (55/35)
10 KB Reverse Lunges
Competitor
Burgner Warm-up
Snatch
AMRAP 11
15 Pull-ups
10 Push-ups
15 Kettlebell Swings (55/35)
10 Kettlebell Reverse Lunges
Fitness
2 Rounds
10 Box jumps w/ step down
15 Banded Good Mornings
10 Cossack Squats
30sec Hollow Hold
Tempo Back Squat; 31X1
Every 3 minutes for 5 Rounds:
250m/200m Row
10 Box Jumps (24/20)
10 Alt Dumbbell Snatches (35/25)
Competitor
2 Rounds
10 Box jumps w/ step down
15 Banded Good Mornings
10 Cossack Squats
30sec Hollow Hold
Tempo Back Squat; 31X1
Every 3 minutes for 5 Rounds:
300m/250m Row
10 Box Jump Overs (24/20)
10 Alt DB Squat Snatches (50/35)
Jump Over must be over - no touching of box to be RX
Home Workouts
Warm Up - 2 rounds
200m Run
10 Air Squats
10 Inch-Worm Push ups
10 PVC Pass Throughs
WOD
For Time:
1 Mile Run
2 Minutes Rest
20 Dumbbell Squat Cleans (35/25#)
20 Box Jumps (24/20”)
20 Plate Overhead Walking Lunges (25/15#)
20 Box Jumps (24/20”)
20 Dumbbell Squat Cleans (35/25#)
2 Minutes Rest
1 Mile Run
Fitness
2 Rounds
100m Run
30sec Plank
25 Double Unders
2 Rounds for time:
25 Wall balls (20/14)
15 Burpees
100m Sprint
Post WOD Strength Sesh - 4 Rounds not for time:
5 Bench Press
20 sec Max Push-up
15 GHD sit-ups
6-8 Dual DB Hammer Curl
Competitor
2 Rounds
100m Run
30sec Plank
25 Double Unders
2 Rounds for time:
25 Wall balls (20/14)
15 Burpees
100m Sprint
Post WOD Strength Sesh: - 4 Rounds not for time:
5 Bench Press
20sec Max Push-up
15 GHD sit-ups
6-8 Dual DB Hammer Curl
Fitness
3 Rounds
10 Cossack Squats
10 Alt Runners Lunges
10 RIng Rows
5 V-ups
For time:
3 rounds of:
- 10 chest-to-bar pull-ups
- 5 snatches
Then, 3 rounds of:
- 15 deadlifts
- 30 air squats
Then, 3 rounds of:
- 10 chest-to-bar pull-ups
- 5 cleans
Men: 135#
Women: 95#
20 minute Time Cap
Competitor
3 Rounds
10 Cossack Squats
10 Alt Runners Lunges
10 RIng Rows
5 V-ups
For time:
3 rounds of:
- 5 bar muscle-ups
- 5 snatches
Then, 3 rounds of:
- 15 deadlifts
- 30 air squats
Then, 3 rounds of:
- 5 bar muscle-ups
- 5 cleans
Men: 155#
Women: 105#
20 minute time cap
Home Workouts
Monday, 6/4/18
Warm Up:
2 Rounds:
250m Row
5 Box Step Ups
5 Push ups
5 Wall Balls
WOD: (With Partner)
“Fight Gone Bad Style”
Minute 1: Wall Ball (20/14#)
Minute 2: Over Bar Dumbbell Burpees
Minute 3: Box Jumps (24/20”)
Minute 4: DB Push Press (35/25#)
Minute 5: Max Calorie Row
Minute 6: Rest
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
EMOM
1st - 8 DB Shoulder to Overhead
2nd - 25' Handstand Walk
AMRAP 15
20 Wall Balls (20/14)
10 Lunge Walks, Total
20 Alt Dumbbell Snatch (35/25)
10 Lunge Walks
Competitor
EMOM
1st - 8 DB Shoulder to Overhead
2nd - 25' Handstand Walk
AMRAP 15
20 Wall Balls (20/14)
10 Single Arm OH Lunge Walk, Total (50/35)
20 Alt Dumbbell Snatch (50/35)
10 Single Arm OH Lunge Walk
Fitness
EMOM 9
1st - Sprint 5 Burpees
2nd - 30sec Plank
3rd - 10 Barbell Push Press
BENCHMARK FRIDAY
Grace
- 30 Clean & Jerks (135/95)
--&/Or--
Isabel
Post WOD Accessory - 4 Rounds not for time:
- 8 Dual KB Deadlift
- 6-8 KB Front Rack Rev Lunge/leg
- 8-10 Strict Toes to Rings
- 8-10 Single Arm Overhead DB Box Step-ups each leg (Weight is in same hand as leg stepping up)
Competitor
EMOM 9
1st - Sprint 5 Burpees
2nd - 30sec Plank
3rd - 10 Barbell Push Press
BENCHMARK FRIDAY
Grace
- 30 Clean & Jerks (135/95)
--&/Or--
Isabel
Post WOD Accessory - 4 Rounds not for time:
- 8 Dual KB Deadlift
- 6-8 KB Front Rack Rev Lunge/leg
- 8-10 Strict Toes to Rings
- 8-10 Single Arm Overhead DB Box Step-ups each leg (Weight is in same hand as leg stepping up)