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WOD

092118 – Sweat It Out

September 21, 2018
092118 - Sweat It Out
Warm-up
Down And Back Relay
High Knees
Butt Kicks
Bear Crawl
Burpee Broad Jump
Metcon
Metcon (AMRAP - Reps)
5 Rounds
AMRAP 1 - Target Burpees
Rest 1
AMRAP 1 - Bike Cals
Rest 1
AMRAP 1 - Double Unders
Rest 1
*score is total reps

092018 – Scorch

September 20, 2018
092018 - Scorch
Warm-up
3 Sets
150 Meter Row
8 Light Russian Swings
8 Barbell OH Lunges
1 Wall Walk
Weightlifting
Push Press (8 EMOM 2 reps @ 80%)
Metcon
Metcon (Time)
500M Row Buy In
Then 2 Rounds
30 Russian KB Swings (70/50)
20 OH Lunges (95/65)
10 HSPU
*15 minute cap

091918 – This May Tickle Part 2

September 19, 2018
091918 - This May Tickle Part 2
Warm-up
Run 400M
3 Sets
5 Ring Rows
5 Hanging Knee Raises
Metcon
Metcon (AMRAP - Reps)
Death By Strict Pull Ups
*Increase by 2 each Minute
Metcon
Metcon (AMRAP - Reps)
6 x 2:00 Work / 2:00 Rest
200M Run
Max TTB In Remaining Time
*score is total toes to bar

091818 – Mucho Macho

September 18, 2018
091818 - Mucho Macho
Warm-up
Bike 12 Calories
2 Sets
5 Barbell Hang Cleans
5 Barbell Front Squats
5 Barbell Presses
Weightlifting
Front Squat (8 EMOM 1 reps @ 90%)
Metcon
Metcon (Time)
10 Rounds For Time
3 Power Cleans (165/115)
3 Front Squats (165/115)
3 STO (165/115)
Cash Out: 30 Deadlifts
*20 minute cap

091718 – Fresh Start

September 17, 2018
091718 - Fresh Start
Warm-up
3 Sets
5 Push Ups
10 Light DB Snatch
15 Single Unders
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
8 Ring Dips
16 DB Snatch (50/35)
32 Double Unders
Metcon
Metcon (AMRAP - Reps)
8 AMRAP
200m Farmers Carry (53/35)

091418 – Blast Off

September 14, 2018
091418 - Blast Off
Warm-up
3 Sets
10 Lunges
8 Barbell Thrusters
6 Barbell Hang Snatch
4 Barbell Hang C&J
Weightlifting
Bench Press (15 Minutes to complete 5 sets of 3 @80%)
Metcon
Metcon (Time)
For Time
25 Calorie Row
15 Thrusters (95/65)
25 Calorie Row
15 Snatches (115/75)
25 Calorie Bike
15 Clean and Jerks (135/95)
25 Calorie Bike
**20 Minute cap

091318 – Blood Rush

September 13, 2018
091318 - Blood Rush
Warm-up
Pedal 12 Calories
3 Sets
6 Single Leg Box/Bench Squats
:20 Handstand Hold
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 13
10 Pistol Squats
15 Sit Ups
10 HSPU

091218 – What The Tofu Part 3

September 12, 2018
091218 - What The Tofu Part 3
Warm-up
2 Sets
10 Box Step Ups
8 Barbell Good Mornings
6 Barbell Hang Cleans
4 Barbell Presses
Weightlifting
Hang Power Clean (15 Minutes to establish 1RM)
Metcon
Metcon (Time)
For Time
50 Box Jump Overs (24/20)
Then 3 Rounds
400 Meter Run
1 Round of DT (155/105)
*DT: 12 deadlifts / 9 hang power cleans / 6 shoulder to overhead

091118 – Havoc

September 11, 2018
091118 - Havoc
Warm-up
3 Sets
5 Ring Rows
15 Air Squats
THEN
Work up to 75% Back Squats
Weightlifting
Back Squat (5 sets of 5 reps on the 2:00 @75%)
Metcon
Metcon (Time)
5 Rounds For Time
10 Chest To Bar Pull Ups
20 Wall Ball Shots (20/14)
*25 Minute CAP

091018 – Fly High

September 10, 2018
091018 - Fly High
Warm-up
Pedal 12 Calories
Then 2 Sets
5 Push Ups
10 Lunges
15 Double Unders
Metcon
Metcon (AMRAP - Reps)
1 Minute ME GHD sit up
Metcon
Metcon (AMRAP - Reps)
10 Sets
1:00 Work / 1:00 Rest
10 Lateral Burpees Over Bar
Max Double Unders In Remaining Time
*score is total double under count

090818 – SAT-UR-DAY

September 8, 2018
090818 - SAT-UR-DAY
Metcon
Metcon (Time)
10 Rounds
5 Bar Facing Burpee
6 Pull Ups
7 Power Snatches (75/55)

090718 – Nicolas Cage is CRAZY

September 7, 2018
090718 - Nicolas Cage is CRAZY
Warm-up
200m Run
3 Rounds
5 Hanging Knee Raises
15 Air Squats
200m Run
Metcon
Metcon (AMRAP - Reps)
Death by shuttle run
Metcon
Metcon (Time)
3000m on the Bike (Counts as 30 Reps)
30 Toes-2-Bar
30 Russian KB Swings (70/53)
30 Ring Dips
30 Goblet Squats (70/53)
30 Sit Ups
**20 minute cap

090618 – Not Funny At All!

September 6, 2018
090618 - Not Funny At All!
Warm-up
3 Rounds
200m Row
10 PVC Passthroughs
5 Empty Bar Strict Press
THEN
Work up to 80% Strict Press
Weightlifting
Shoulder Press (8 EMOM 3 reps at 80%)
AKA.. Strict Press
Metcon
Metcon (AMRAP - Reps)
15 AMRAP
2000m Row
ME HSPU in remaining time
*Only score HSPU's

090518 – Do We Really Have To?

September 5, 2018
090518 - Do We Really Have To?
Warm-up
400m Run
THEN
3 Rounds
5 Empty Bar Hang Clean
5 Empty Bar Front Squats
THEN
For up to 70% Front Squat
Weightlifting
Front Squat (8 EMOM 2 reps at 70%)
It's not supposed to be heavy
Metcon
Metcon (Weight)
15 Minutes to Squat Clean as many total pounds as possible
(ex 5 x 135, 3 x 185 and 3 x 205 = 1845 lbs OR 30 x 75 = 2250 lbs)
ANY combination of weights and reps

090418 – Ugly Fran

September 4, 2018
090418 - Ugly Fran
Warm-up
3 Rounds
30 Single Unders
10 Air Squats
5 Ring Rows
Weightlifting
Turkish Get Up (15 Minutes to find a 1RM)
Must be done each side
Metcon
Metcon (Time)
3 Rounds
45 Double Unders
15 Thrusters
15 Pull Ups

090318 – Saved by the Barbell

September 3, 2018
090318 - Saved by the Barbell
Metcon
Metcon (AMRAP - Reps)
3 rounds for max reps of:
1 minute of burpees

1 minute of wall-ball shots (20/14)
1 minute of deadlifts
 (115/75)
1 minute of med-ball sit-ups

1 minute of hang power cleans
 (115/75)
Rest 1 minute

090118 – Two Stroke Pull

September 1, 2018
090118 - Two Stroke Pull
Metcon
Metcon (Time)
5 Rounds
300m Run
20/15 Kcal Bike
44ft Sled Pull (135/90)

083118 – Friday Night Lights

August 31, 2018
083118 - Friday Night Lights
Warm-up
3 Rounds
150m Run
5 Ring Rows
5 Empty Bar Push Jerks
Weightlifting
Push Jerk (15 Minutes to comlpete 5 sets of 5 @ 75%)
Metcon
Metcon (Time)
21-15-9
Hand Release Push Ups
Box Jumps
Chest-2-Bar

083018 – Remember The Titans

August 30, 2018
083018 - Remember The Titans
Warm-up
3 Rounds
5 WallBalls
5 DB Snatches
20 Jumping Jacks
Strength
Metcon (AMRAP - Reps)
Tabata Push Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
18 AMRAP
24 Kcal Bike Buy In
THEN in remaining time
12 Wall Balls (20/14)
12 DB Alt Snatches (50/35)
12 Sit Ups
* Bike does not count in overall score

082918 – The Longest Yard

August 29, 2018
082918 - The Longest Yard
Warm-up
3 Rounds
8 Empty Bar Stiff Legged Deadlifts
8 Empty Bar Hang Cleans
8 Empty Bar From Squats
Weightlifting
Hang Snatch (15 Minutes to establish 1RM)
Metcon
Metcon (AMRAP - Reps)
3 Min ME Front Squats (135/95) *from ground
2 Min Rest
3 Min ME Power Clean (155/105)
2 Min Rest
3 Min ME Deadlift (205/125)

082818 – Varsity Blues

August 28, 2018
082818 - Varsity Blues
Warm-up
2 minutes on the bike or rower
THEN
3 Rounds
10 Walking Lunges
10 Toy Soldiers
10 PVC Good Mornings
Metcon
Metcon (Time)
40 Minutes to complete
1600m Run
3200m Bike
1600m Row
*Can be done in ANY order
*Can ONLY do 400m at a time on the RUN & ROW
*Can ONLY do 800m at a time on the BIKE

082718 – Wildcats

August 27, 2018
082718 - Wildcats
Warm-up
200m Run
THEN
3 Rounds
15 Jumping Jacks
10 Air Squats
:30 Second Plank Hold
THEN
Work up to 85% Back Squat
Weightlifting
Back Squat (Every 2:00 x4 2 reps @ 85%)
Metcon
Metcon (Time)
3 Rounds
40 Double Unders (100 Single Unders)
20 OHS (75/55)
10 Toes-2-Bar

The Fuhrmannator 082518

August 25, 2018
The Fuhrmannator 082518
Metcon
Metcon (Time)
6 Rounds
100m Run
5 Burpees
10 KB Swings (53/35)
15 Deadlift (95/65)
20 Back Squat (95/65)(No Rack)

No Barbell, No Problem 082418

August 24, 2018
No Barbell, No Problem 082418
Warm-up
Pedal or Row 2 Minutes
Then,
3 Rounds
20 Single Unders
10 Air Squats
2 Inch Worms
Metcon
Metcon (AMRAP - Reps)
1:00 ME Cal Bike
1:00 Rest
1:00 ME Cal Row
Metcon
Metcon (AMRAP - Rounds and Reps)
10 AMRAP
5 Burpees
10 Pistols
30 DU (60 SU)

Swole Patrol 082318

August 23, 2018
Swole Patrol 082318
Warm-up
3 Rounds
10 Push Ups
10 KB Snatch
10 Air Squats
Weightlifting
Bench Press (15 Minutes to complete 5 sets of 5 @ 70%)
Metcon
Metcon (Time)
2 Rounds
40 Wall Balls (20/14)
40 KB Snatch (53/35)

I Can’t Feel My Hands 082218

August 22, 2018
I Can't Feel My Hands 082218
Warm-up
3 Rounds
30 Single Unders
10 Empty Bar Hang Cleans
5 Ring Rows or Pull Ups
Weightlifting
Hang Clean (8 EMOM 3 reps @ 75%)
Metcon
Metcon (AMRAP - Rounds and Reps)
3 Rounds
5 AMRAP
5 Pull Ups
20 DU
5 Hang Cleans (155/105)
*2 Minutes rest between

Keep It Simple 082118

August 21, 2018
Keep It Simple 082118
Warm-up
3 Rounds
150m Run
10 Empty Bar Front Squats
10 Empty Bar RDL
Weightlifting
Front Squat (15 Minutes to complete 5 sets of 5 @ 70%)
Metcon
Metcon (Time)
3 Rounds
400m Run
10 Deadlift (255/175)

It’s A Girl!!! 082018

August 20, 2018
It's A Girl!!! 082018
Warm-up
4 Rounds
20 Jumping Jacks
10 Step Ups
5 Ring Rows
5 Push Ups
Metcon
Metcon (AMRAP - Reps)
Death By Strict Pull Ups
*increase by 2 each round
Metcon
Metcon (AMRAP - Rounds and Reps)
20 AMRAP
5 Burpee Box Jumps (24/20)
10 HSPU
15 Air Squats

081818 – Saturday Stumper

August 18, 2018
081818 - Saturday Stumper
Metcon
Metcon (Time)
3 Rounds
500m Row
15 Box Jumps (24/20)
12 Deadlifts (185/125)

The Jefferson’s 081718

August 17, 2018
The Jefferson's 081718
Warm-up
4 Rounds
20 SU
10 Empty Bar Hang Snatch
5 Pull Ups
Weightlifting
Power Snatch (8 EMOM 2 reps @ 85%)
Metcon
Metcon (AMRAP - Rounds and Reps)
8 AMRAP
32 DU
16 Chest To Bar
8 Power Snatch (135/95)