Month: September 2020

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

“Nasty Nancy”

5 rounds for time: *25 minute time cap

500m Run

15 Overhead squats

15 Bar facing burpees

RX – 155/105lbs 

Lv.2 135/85lbs 

Lv.3 95/65lbs 

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Row 1,000m x 5 rounds

Rest 1:1

Looking for 3:30 – 4:30 minutes of work for each 1k. 

Group Warm up

Group Mobility 

Strength 

Every 2:30 x 4 sets – 4 Deadlifts *Increasing weight each round.

WOD ( Workout of the Day ) 

“Dirty Diane”

3 rounds for time: *12 minute time cap

15 Deadlifts

15 Strict Handstand push ups

Rx 315/205 

Lv.2 275/180lbs + Pike push ups 

Lv.3 225/155lbs + Hand release push ups 

Group Warm up 

Group Mobility 

Strength 

20 minutes to find a 1 rep max front squat. Rest as needed between attempts!

WOD ( Workout of the Day ) 

“Friendly Fran”

3 Rounds for time:

21 Thrusters

21 Chest to bar

Rx – 115/85lbs 

Lv.2 – 95/65lbs *Pull ups 

Lv.3 – 75/55lbs *Jumping pull ups / ring rows 

The stimulus of the workout should be short and intense! We need to finish this workout in ten minutes or less.

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 5 sets: 5 Deadlifts *Build to a moderate weight for the day!

WOD ( Workout of the Day ) 

3 Rounds each for time

30/25 Calorie machine

20 Burpee box jumps – 24/20″

10 Deadlifts Rx 275/185lbs Lv.2 225/155lbs

Rest 1:30 between each round

Group Warm up 

Group Mobility 

Strength 

EMOM x 10

3 floor press *Add weight every 2 rounds.

WOD ( Workout of the Day ) 

3 rounds for time

200m pinch grip carry Rx 35/25lbs

15 Pendlay rows

20 Push ups

30 Ab mat sit ups

Group Warm up 

Group Mobility 

Strength – Every 2 minutes x 5 sets 

2 Front squats + 4 back squats *Build to a heavy set.

WOD ( Workout of the Day ) 

EMOM X 16

1.) 40 Double unders

2.) 12 Front rack lunges * alternate legs every rep.

3.) Max Calorie machine

4.) Rest

*Score = Total calories throughout the 4 rounds.

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

“Kelly”

5 Rounds for time: *30 minute time cap

400m Run

30 Box jumps – 24/20″

30 Wall ball shots – 20/14lbs

Group Warm up 

Group Mobility 

Strength 

In a 12 minute window build to a heavy deadlift double for the day! Rest as needed between heavy attempts.

WOD ( Workout of the Day ) 

Every 7 minutes x 3 rounds

500m Row

10 Deadlifts Rx 225/155lbs Lv.2 185/125lbs

50 Double unders

20 American kettlebell swings Rx 53/35lbs

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, for time:

Run 1200m – Both athletes run together

100 Power Snatch Rx 95/65lbs  Lv.2 75/55lbs

Run 1200m – Both athletes run together

100 V-ups

Run 1200m – Both athletes run together

100 Burpees