Month: October 2016

Group Warm up 

Group Mobility 

Strength 

5×1 – 1 Squat clean + 1 Front squat + 1 Jerk – Rest 2:00, build to a heavy set for the day. 

WOD ( Workout of the Day ) 

"Agility"

1 round of: 

30 Hang power cleans (115/80lb)

15 Ring dips 

3 Rope climbs 

2 rounds of:

20 Hang power cleans 

10 Ring dips 

2 Rope climbs 

3 Rounds of :

10 Hang power cleans 

5 Ring dips 

1 Rope climb 

*Rest 2:00 after each set, 1 round – rest 2:00 and 2 rounds – rest 2:00. 

*Score is total working time. 

*All workouts can be scaled on an individual basis. 

Group Warm up 
Group Mobility 

Strength 

10 minutes to find a heavy strict press 

     -Then- 

2×5 Strict press at 65% of your heavy single – Rest 1:30 

2×3 Strict press at 70% – Rest 1:30 

2×2 Strict press at 75% – Rest 1:30 

WOD ( Workout of the Day ) 

"The Ghost"

1 Minute – Max effort Calories on the concept 2 

1 Minute – Max effort burpees 

1 Minute – Double unders 

1 Minute – Rest 

6 Rounds for total reps. 

* Do not game this workout! Go all out at each station.

* If you are performing singles instead of double unders – Take your total count and cut it in half. 

Please join us to raise awareness and funds towards research to find a cure for Duchenne Muscular Dystrophy, a disease that results in a progressive loss of strength in boys. 

This is a partner workout to raise awareness. 

8:00 Amrap 

9 Toe to bar 

18 double unders 

Person A must finish a full round before person B begins. 

*All workouts can be scaled on an individual basis. 

* This workout is open to the general public.

Group Warm up 

Group Mobility 

Strength 

4 x 2/4 – 2 front squats right into 4 back squats – Rest 3:00 between sets. 

WOD ( Workout of the Day ) 

"Get Stoned" 

15:00 AMRAP with a partner, alternate every completed round. 

3 Atlas stone squats – ( Heavy as possible ) 

50ft Atlas stone carry 

3 Atlas stone squats 

50ft Atlas stone carry 

-Then switch- 

*All workouts can be scaled on an individual basis. 

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

"Abracadabra"

5 rounds for time 

30 double unders / 60 singles 

25 Wall ball shots ( 20/14lb)

20 KB Swings – American (70/53lb)

15 Slam balls (40/20lb)

10 Burpees 

Rest 60 seconds after each round. 

*All workouts can be scaled on an individual basis. 

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes, for 14 minutes – 1 Snatch pull + 1 Snatch high pull + 1 Snatch. 

WOD ( Workout of the Day ) 

"Adventurous"

4 rounds for total reps 

2:00 – Max effort row for calories 

1:00 – Max effort overhead squats (95/65lb) 

:30 – Max effort push ups 

:30 – Rest 

*Score is total number of reps completed. 

*All workouts can be scaled on an individual basis. 

Group Warm up 

Group Mobility 

Strength 

5 sets of 2 push jerks + 1 Split jerk – Rest 2:00 between sets. Build to a heavy complex for the day. 

WOD ( Workout of the Day ) 

"Let It Go" 

Complete 6 total rounds

15/12 Calories on the assault bike 

8 Box jump overs ( 24/20")

8 Chest to bar pull ups / RX + 5 Muscle ups 

Rest 2:1 

*Each round should be 100% effort! Aim to hit the pull ups unbroken if possible. 

**All workouts can be scaled on an individual basis. 

Group Warm up 

Group Mobility 

Speed Strength 

Sled push – 160ft ( 80ft forward, 80ft back ) 

Every 75 seconds, for 10 total sets. This should be an all out effort each round! pick a weight that is heavy but can still be pushed without stopping. 

WOD ( Workout of the Day ) 

"Captivated"

17:00 AMRAP 

50 Double unders / 100 singles 

25 ab mat sit ups / RX+ 15 GHD sit ups

15 Dumbbell push press (55/35lb)

3 Deadlifts (275/185lb) / RX + 315/215lb

*Scale the deadlift to an appropriate weight to maintain form. Respect the deadlift! 

*All workouts can be scaled on an individual basis. 

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

"Approval" 

Teams of two, for total working time. 

100 Calorie row 

80 Burpees over the rower 

60 Dumbbell snatches ( 55/35lb) 

40 HSPU 

20 DB Thrusters ( 55/35lb) 

Rest 7:00 minutes and repeat the chipper backwards. 

*All workouts can be scaled on an individual basis. 

Group Warm up 
Group Mobility 

Strength 

5×5 Close grip bench – 2:00 rest between sets. 

WOD ( Workout of the Day ) 

"Happiness"

20 minute AMRAP 

In a team of two, 1 person runs a 400m while your partner completes as many reps as possible of: 

5 Bench press (165/115lb)

10 Push Ups 

15 Air squats

Switch and repeat this process for twenty minutes. 

*All workouts can be scaled on an individual basis.