FRIDAY DEC 23

WARM UP

20 K2E

20 wall balls

20 situps

WOD

4 Rounds for time

25 Lunges

25 Leg lifts

25 HSPU

THURSDAY DEC 22

WARM UP

Bear crawls 25

DU 20

Leg lifts 25

WOD

"DANNY"

Amrap 20 min

30 Box jumps

20 push press

30 Pullups

WEDNESDAY DEC 21

WARM UP

30 Bench dips 

500m row

WOD

"BWR7"

5 rounds for time

50 Squats

100 jump rope

TUESDAY Dec 20

WARM UP

50 Mtn Climbers

800m run

WOD

"STAY ON TRACK"

for time

10,9,8,7,6,5,4,3,2,1 burpees

2,4,6,8,10,12,14,16,18,20 situps

MONDAY DEC 19

WARM UP

50 Leg lifts

250 Jump rope

WOD

On the minute for 30 min 

"CHELSEA"

 5 Pullups

10 Pushups

15 Squats

FRIDAY DEC 16

WARM UP

100 Pushups

100 Situps

WOD

"CHRISTINE"

3 Rounds for time

Row 500m

12 deadlift (bw)

21 box jumps

THURSDAY DEC 15

WARM UP

30 V-ups

30 HSPU

Run 400m

WOD

"Cottage Cheese and Flying Squirrels -revised" 

4 rounds for time 

25 Pull ups

50 Squats

WEDNESDAY Dec 14

WARM UP

Row 500m

25 Ring rows

WOD

"BW9" for time

50 Burpees

75 Flutter kicks

100 Pushups

150 Situps

TUESDAY Dec 13

WARM UP

5 min DU

100 Flutterkicks

WOD

"FRAN"

21-15-9

Thrusters

Pullups

MONDAY DEC 12

WARM UP

50 Pushups

25 Wallballs

WOD

4 Rounds for time

25 lunges

25 leg lifts

25 KB swings

25 bench dips

FRIDAY DEC 9

WARM UP

50 KB swing

50 Ring rows

WOD

 5 rounds

"200/60"

200 jr

60 situps

THURSDAY DEC 8

WARM UP

50 Pushups

100 Leg Lifts

WOD

"JOHNSON"

Amrap 20 min

9 deadlift

8 muscle ups

9 squat cleans

WEDNESDAY DEC 7

WARM UP

Row 500m

100 squats

WOD

"BWR6"

5 rounds for time

100 Jump Rope

400 m Run

10 Burpees

10 Pull Ups

10 Knees 2 Elbows

MONDAY DEC 5

WARM UP

100 situps

100 Mtn climbers

WOD

"CINDY"

AMRAP 20 MIN

 5 pull ups

10 push ups

15 squats

FRIDAY DEC 2

WARM UP

100 Squats

100 Flutterkicks

WOD

"DIANE"

21-15-9

Deadlift 225/155

Handstand pushups

THURSDAY Dec 1

WARM UP

Row 500m

200 Partner medicine ball situps (100/person)

WOD

"GRACE"

30 Reps for time

Clean and Jerk 135/95

FINISH

500 Jump rope

WEDNESDAY Nov 30

WARM UP

50 flutterkicks

100 Push Ups

WOD

"FOREST"

3 ROUNDS

20 L-Pull Ups

30 Toes to Bar

40 Burpees

FINISH

Work on meeting personal goal today!

TUESDAY Nov 29

WARM UP

50 squats

50 pushups

50 situps

WOD

3 rounds for time

 400m row

20 wallballs

15 lunges-weighted

10 K2E

FINISH

Work on holding back bend/bridge

WEDNESDAY Nov 23

WARM UP

25 leg lifts

50 mtn climbers

WOD

"Team Angie" for time

200 pullups

200 pushups

200 situps

200 squats

Teams of two work together simultaneously to reach 200 of each exercise before moving on.

FINISH

Partner stretching and roll out

TUESDAY Nov 22

WARM UP

Row 500m

20 box jump

WOD

"Randy"

75 Power snatch

FINISH

Skill work

MONDAY NOV 21

WARM UP

30 Pushups

50 flutterkicks 4ct

WOD

3 Rounds for time

20 KB swing

30 situps

20 wallballs 

FINISH

Row 500m

FRIDAY NOV 18

WARM UP

50 Mtn climbers

25 sitting K2E

WOD

For time

80 squats

10 HSPU

60 squats

20 HSPU

40 squats

30 HSPU

20 squats

FINISH

Stretch and roll out

THURSDAY NOV 17

WARM UP

20 box jumps

20 ring dips

WOD

5 rounds

20 situps

20 wallballs

20 pullups

20 lunges

FINISH

Max L-sit

WEDNESDAY Nov 16

WARM UP

50 Squats

25 V-ups

WOD

"DT"

5 rounds

12 deadlift

9 hang power clean

6 push jerk

FINISH

Run 800m

TUESDAY Nov 15

WARM UP

Row 500m

WOD

"MEGAN"

21-15-9

Burpees

KB Swing

DU

FINISH

30 Pullups

MONDAY NOV 14

WARM UP

500 Jump rope

WOD

pg89old/pg165new

"BW11"

2 rounds/2 min per set

Max push ups

Max sit ups

Max flutterkicks

Max squats

FINISH

Skill Work / Mobility

Looking back at great times. We will be transforming into a whole new location soon and enjoy the memories of our place now!

FRIDAY NOV 11

WARM UP

100 Squats

WOD

Deadlift 15x75% of Max and 10x80% of Max

"KARREN"

150 Wall Balls

FOR

TIME

FINISH

Stretch and roll out

THURSDAY NOV 10

WARM UP

20 Ring row

50 Mtn climbers

WOD

 pg68 old/pg148 new

"HELEN"

3 Rounds for time

Run 400m

21 KB Swing

12 Pullups

FINISH

Max bench press

WEDNESDAY Nov 9

WARM UP

50 Pushups

30 Wall balls

WOD

pg86old/pg164new 

"BW1"

4 Rounds for time

100-75-50-25 reps

Situps

Flutterkicks 4 ct

Leg Levers

FINISH

Accomplish a personal fitness goal today!

TUESDAY Nov 8

WARM UP

50 Situps

50 Lunges

WOD

pg89 old /pg165 new

"BW 7"

10 Rounds

30 Sec Handstands

30 Sec Isometric squat

FINISH

500 Jump rope

SATURDAY WOD

MONDAY NOV 7

WARM UP

50 Squats

Run 400m

WOD

"BAD SNAKE"

3 Rounds

JR 100-100-100

Knees2Elbows 21-15-9

Pushups 50-35-20

Pullups 15-12-9

FINISH

20 calorie row

FRIDAY NOV 4

WARM UP

300 Jump rope

WOD

10 rounds for time

20 situps

20 lunges

FINISH

30 Wall balls

THURSDAY NOV 3

WARM UP

50 Rock climbers

25 leg lifts

15 weighted lunges

WOD

pg 84old/156new

"KING KONG"

3 Rounds for time

1 deadlift

2 muscle ups

3 squat cleans

4 HSPU

FINISH

Max time wall sit

TUESDAY Nov 1

WARM UP

40 Lunges

30 Leg lifts

WOD

"JT"

21-15-9

HSPU

Ring dips

Push ups

FINISH

Front squats

5-4-3-2-1

MONDAY Oct 31

WARM UP

Run 800m

3-3-3 Push Press As much weight as you can!

WOD

pg 86/164 

"ROOM SERVICE"

20 Rounds for time

5 Pushups

5 Squats

5 Situps

FINISH

Row 500m  FOR TIME (2:20W/1:55M) LEVEL 1
                                                      (2:00W/1:45M) LEVEL 2