Month: November 2022

Group Warm up 

Group Mobility 

Strength 

EMOM x 9 – 3 push jerks @ 30-40%

WOD ( Workout of the Day ) 

For time – 12 minute time cap

25 Box jump overs – 30/24″

800m Row

25 Box jump overs – 30/24″

Lv.2 – 24/20″ 

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

AMRAP x 30 minutes

Teams of 2, one person working at time. Break up workout how you see fit!

10 Wall balls – 20/14lbs

6 Handstand push ups

2 Power Cleans – 225/155lbs

Lv.2 – 155/105lbs + Handstand negatives 

Lv.3 – 75/55lbs + Pushups 

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes x 5 sets – 5 Good mornings *Building to a heavy set for the day.

WOD ( Workout of the Day ) 

For time – 18 minute time cap

10-20-30-40-50

Single dumbbell lunges – 50/35lbs

Double unders

Sit ups

Lv.2 – 35/20lbs + Seconds of double under practice 

Lv.3 – 35/20lbs + Singles 

Group Warm up 

Group Mobility 

Strength 

12 minutes to find a heavy strict press +5lbs from last time *Compare to 8/29/22

WOD ( Workout of the Day ) 

“Lynne”

5 Rounds for max reps

*New round every 5 minutes

Max reps in one set bodyweight bench press

Max reps in one set strict pull ups

Lv.2 – 3/4 Bodyweight 

Lv.3 – 1/2 Bodyweight + ring rows 

Check our Facebook page for holiday hours!

Group warm up 

WOD ( Workout of the Day ) 

Teams of 2, one person working at at time – 50 time cap

“Lupo”

Cash in: 1,943m row 

100 wall balls – 20/14lbs

90 Deadlifts – 135/95lbs

80 Hand release push ups

70 Box jumps – 24/20″

60 Toe to bar

50 Burpees

40 Power Cleans – 135/95lbs

30 Shoulder to overhead – 135/95lbs

20 Alternating lunges – 135/95lbs

10 Thrusters – 135/95lbs

Cash out: 1,967m row 

*All workouts can be scaled on a individual basis.

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

Teams of 2, one person working at a time… switch as needed.

4 rounds for time – 25 min cap

50 meter dumbbell walking lunges

400 meter dumbbell farmers carry

Rx – 35/35lbs 

Lv.2 – 25/15lbs 

post WOD – 10 minutes group stretching * coach will take you through this. 

Group Warm up 

Group Mobility 

Strength – 15 minutes to establish a heavy deadlift for the day – Compare to 9/6/22* +5lbs more if possible. 

WOD ( Workout of the Day ) 

“Christine”

3 rounds for time – 15 minute cap

500/400m Row

12 Deadlifts – 155/105lbs

21 Box jumps – 24/20″

Lv.2 – 115/95lbs 

Lv.3 – 95/65lbs & step ups 24/20″ 

Post WOD – 3 rounds: 20 hip extensions, 1:00 Banded march & :45 hollow hold – rest 1:00 between rounds. 

Group Warm up 

Group Mobility 

Strength – 15 minutes to establish a heavy power snatch for the day! Compare to 10/10/22 +5lbs more if possible. 

WOD ( Workout of the Day ) 

2 Rounds for time – 12 minute cap

100 Double unders

25 Shoulder to overhead – 95/65lbs

25 Burpees

Lv.2 – 100 singles, 75/55lbs 

Lv.3 – singles, 45/35lbs 

POST WOD – 3 rounds: 8 dumbbell skull crushers, 12 barbell pendlay rows & 25 lat pull downs – rest 60-90 seconds between *Heavy as possible for all 3 movements. 

Group Warm up 

Group Mobility 

Strength – 3 sets *rest 90 seconds after each 

20 GHD sit ups + 10 dumbbell Bulgarian split squats each leg

WOD ( Workout of the Day ) 

2 rounds for time – 16 minute time cap

800m Run

50 jumping lunges aka split jumps

Group Warm up 

Group Mobility 

Strength – EMOM x 12: 2 hang power cleans @ 30-40% 

WOD ( Workout of the Day ) 

“DT”

5 round for time – 12 minute time cap

12 Deadlifts

9 Hang power cleans

6 Shoulder to overhead

Rx – 155/105lbs 

Lv.2 – 95/65lbs 

Lv.3 – 75/55