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8/1/16 – "Volcano"

Group Warm up 

Group Mobility 

Strength 

5×2 Hi hang clean & jerk ( heavier than last week) – 2:00 rest between attempts. 

4×3 Clean pull above the knee – 2 count pause – ( heavier than last week) 1:30 between attempts. 

WOD ( Workout of the day )

"Volcano"

5 Rounds for total working time:

200m run 

15 Target burpees 

Rest 1:1 

* All workouts can be scaled on an individual basis. 

7/29/16 "4/22/16 – Density"

Group warm up 

Group Mobility 

Strength 

3×3 Overhead Squat – build to a heavy but not max triple – rest 2:00 between sets. 

5×2 hang power snatch – rest 1:30 between sets. 

WOD ( Workout of the day )

this is a retest from 4/22/16 


 "Density"

22 AMRAP of:

40 Calorie assault bike 

20 burpee pull ups – any grip 

10 hang power snatch (115/75lb)

30 Calorie assault bike 

15 burpee pull ups 

10 hang power snatch (115/75lb)

20 Calorie assault bike 

10 burpee pull ups 

10 hang power snatch 

165 reps in a round, if you finish start back from the top. 

7/28/16 – "Resting triple three"

Group Warm up 

Group Mobility 

WOD ( Workout of the day )

"Resting triple three"

With a partner complete 3 rounds of:

1k Row 

100 double unders 

1 mile run 

Rest 3:00 between rounds. 

*All workouts can be scaled on an individual basis. 

7/27/16 – " Sweet & Sour"

Group Warm up 

Group Mobility 

Strength 

5×2 Hi hang snatch – 2:00 rest between doubles. 

3×3 Snatch first pull ( 2 second pause above knee) 

WOD ( Workout of the day )

"Sweet & Sour" 

6 minute AMRAP 

15 Deadlifts 155/105lb

12 Hang power clean 155/105lb

9 push ups 

*All workouts can be scaled on an individual basis. 

7/26/16 – "Slip & Slide"

Group Warm up 

Group Mobility 

Strength 

3×5 Back squat – rest 2:00 between sets. 

WOD ( Workout of the day )

"Slip & Slide" 

3 rounds for total reps:

1 minute max slam ball (20/40lb)

1 minute rest 

1 minute max box jump overs (20/24")

1 minute rest 

1 minute max shuttle run 80ft'

1 minute rest 

Cash out : 3 x 12 GHD sit ups 

7/25/16 – "The kitchen sink"

Group Warm up 

Group Mobility 

Strength 

5×2 Hi hang clean + 1 jerk – rest 2:00 between sets. 

3×3 Clean first pull (2 second hold above knee) – rest 1:30 between sets. 

* All barbell work is done to a challenging set but not a max effort. 

WOD ( Workout of the day )

" The kitchen sink"

30 Wall ball shots (20/14lb) RX+ (30/20lb)

Then 

3 rounds of:

7 burpees 

14 push press (95/65lb) RX+ (135/95lb)

21 Kb swings – American (53/35lb) RX+ (70/53)

Then 

30 Wall ball shots 

*All workouts can be scaled on an individual basis. 

7/23/16 – "Bring a friend"

Group Warm up 

Group Mobility 

WOD ( Workout of the day )

30 minute AMRAP ( as many rounds as possible) Teams of two, alternate full rounds 

10 Calories Assault bike 

8 Wall ball shots 

8 Burpees 

*All workouts can be scaled on an individual basis.

7/22/16 – " 5/4/16 – Retest"

Group Warm up 

Group Mobility 

Strength 

6x50m Farmers carry ( AHAP) – rest as needed between sets. 

WOD ( Workout of the day )

"5/4/16 – Retest" 

75 Double unders 

21 Push jerk (155/105)

21 Calorie row 

15 Push Jerk 

15 Calorie row 

9 Push jerk 

9 Calorie row 

75 Double unders 

*Workouts can be scaled on an individual basis. 

7/21/16 – "Karannie"

Group Warm up 

Group Mobility 

WOD ( Workout of the day )

"Karannie"

For time

Wall ball shots: 30/30/30/30/30

Double unders: 50/40/30/20/10

Sit ups: 50/40/30/20/10 

*All workouts can be scaled on an individual basis.