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4/1/17 – "Bat Out of Hell"

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

"Bat Out of Hell" 

18 minute AMRAP 

Teams of 2, alternate every complete round. 

5 Clusters (135/95lb) 

10 KB Swings – Russian (70/53lb) 

150ft sled push (165/125lb) 

*All workouts can be scaled on an individual basis. 

3/31/17 – "The Bodyguard"

Group Warm up 

Group Mobility 


Strength 

2 x 2 Front squat – Rest as needed between attempts. The goal is to find a new two rep max, however you should aim to hit five pounds more than your 3 rep max. 


WOD ( Workout of the Day ) 

"The Bodyguard" 

3 rounds for time: 

350m row 

15 DB shoulder to overhead (50/30lb) 

21 Box jumps (24/20") 

*All workouts can be scaled on an individual basis. 

3/30/17 – "Back in Black"

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

"Back in Black" 

21 minutes EMOTM – 7 rounds. 

1. 25 sit ups 

2. 15 wall ball shots (20/14lb) 

3. 10 ring dips – RX+ strict 

*All workouts can be scaled on an individual basis. 

3/29/17 – "The Dark Side of the Moon"

Group Warm up 
Group Mobility 

Strength 

3×5 Back squat @ 65-70% – rest 2:00 between sets. 

WOD ( Workout of the Day ) 

"The Dark Side of the Moon" 

For time:  ( 25 minute time cap ) 

200m run 

10 Power snatch (75/55lb) 

400m run 

15 Power snatch (95/65lb) 

800m run 

20 Power snatch (115/80lb) 

1200m run 

25 Power snatch (135/95lb) 

*All workouts can be scaled on an individual basis. 

3/28/17 – "Thriller"

Group Warm up 

Group Mobility 


Strength 

10×2 sumo deadlift @ 60-65% – rest 60 seconds. Each double should be done as fast as possible! 


WOD ( Workout of the Day ) 

"Thriller" 

For Time: 6 minute time cap! 

30 Burpees 

20 Deadlifts (315/205lb) 

30 Pull ups 

level 2 – (275/185lb) 

level 3 – (225/155lb) 

EXTRA: 2×50 banded hamstring curls 

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

3/27/17 – "Bombay"

Group Warm up 

Group Mobility 


Strength 

5×5 Front squat @ 80-85% – 2:00 rest between sets. 


WOD ( Workout of the Day ) 

"Bombay" 

18 minute AMRAP 

2 ring muscle ups 

4 Handstand push ups 

6 Hang power cleans (155/105lb) 

8 T2B 

*All workouts can be scaled on an individual basis. 

EXTRA: 6×5 GHD Raises – rest as needed between sets. 

3/25/17 – "Gardening angel"

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

"Gardening angel" 

In a team of 2, alternate movements. 

4 rounds for time

600m row 

12 deadlifts (275/185lb) 

36 wall ball shots (20/14lb) 

Rest 3:00 then 

100 pull ups 

200/150 push ups 

*All workouts can be scaled on an individual basis. 

3/24/17 – "17.5"

Group Warm up

Group Mobility 


17.5 – The last open workout! 

Pleas join us for our last Friday night lights! 

First heat is at 5:30pm. 

3/23/17 – "Celebrate"

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

"Celebrate" 

For time: 

3 rounds of : 

15/12 assault bike calories 

30 ab mat sit ups 

15 knee to elbow 

Immediately into 

3 round of : 

100m shuttle sprint 

10 Box jumps (30/24") 

Immediately into 

1200m row 

*19 minute time cap. 

3/22/17 – "17.5?"

Group Warm up 

Group Mobility 


Strength 

3×5 Front squat @ 60-65% of 1rm – rest 2:00 between sets. 


WOD ( Workout of the Day ) 

"17.5?" 

7 minute AMRAP 

10 DB thruster (50/35lb) – each hand. 

60 Double unders

level 2 – 35/20lb DB 

*All workouts can be scaled on an individual basis. 

EXTRA: 10 minute quad smash – 5 minutes each leg.