Tuesday April 24

"Killing the Fat Man" Episode #2 

WOD 

Clean Complex
6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Monday April 23

SKILL
 

Pull Ups and Muscle Ups

MOBILITY

Shoulder External Rotation

WOD 

Open WOD 12.1 

AMRAP 7: 

Burpees

OK Amanda, Daisy, Leticia, and Martha put $100, 

big ones, smackaroos, on a bet to who will lose the 

most inches! Last night we took measurements and in 

two months the winner gets the pot! Rock and roll girls! 

Saturday April 21

WOD 

" Fire Alarm" 

6 Rounds For Time: 

20 Box Jumps (24, 20)
20 Kettlebell Swings (53, 35)
200 Meter Run

Friday April 20

WOD 

AMRAP 10:
30 Double Unders
15 Snatches (75, 55)

Thursday April 19

WOD 

Muttled 

AMRAP 15: 

10 Front Squats (155, 105)
10 Kettlebell Swings (70, 53)
10 Burpee Box Jumps
10 Toes To Bar

 Cash Out

 800m Run for Time

Wednesday April 18

WOD 

“Prairie Fire” 

12 HSPU’s
 2 Power Cleans
 10 HSPU’s
 4 Power Cleans
 8 HSPU’s
 6 Power CLeans
 6 HSPU’s
 8 Power Cleans
 4 HSPU’s
 10 Power Cleans
 2 HSPU’s
 12 Power Cleans

Tuesday April 17

Skill - Work on Pull Ups 

WOD 

"Daniel" 

For time: 

50 Pull-ups
400 meter run
21 Thrusters (95, 65)
800 meter run
21 Thrusters (95, 65)
400 meter run
50 Pull-ups

 "Holly Crap!"

Monday April 16

WOD 

"Purple Drank" 

4 Rounds For Time: 

6 Deadlifts (315, 215)
 12 Ring Dips
 40 Double Unders

Saturday April 14

WOD 

" RumRunner " 

 1000, 800, 600, 400, 200m Run
with a 250m Row 

and 1 Minute Rest between rounds.

Friday April 13

WOD 

1. Overhead Squat
 1 heavy rep

2. Snatch Balance
 1 heavy rep

3. Snatch
 1 heavy rep

Thursday April 12

WOD 

"Satan's Whiskers " 

3 Rounds For Time: 

10 Chest to Bar Pull Ups
10 Front Squats (165, 115)
10 Burpees 

Wednesday April 11

I hope everyone isn't too sore from yesterday, :-)

WOD 

" DT " 

5 Rounds For Time: 

12 Deadlifts 
9 Hang Power Cleans
6 Jerks

Tuesday April 10

WOD 

" Chelsea" 

On the minute for 30 minutes: 

5 Pull Ups
10 Push Ups
15 Air Squats

Monday April 9

WOD 

AMRAP 12:

 60 Calorie Row
50 Hand Release Push Ups
40 Games Style Box Jumps (24, 20)
30 Kettlebell Swings (53, 35 )
20 Front Squats ( 185, 135)
10 Muscle Ups

and

50 Burpees for Time

Saturday April 7

WOD 

 Team Wod

 
As Many Reps as Possible in 20 mins. 

Teams of 3, one person per station: 

1 minute Double unders
1 minute abmat sit ups
1 minute Ball Slams (30/20)
1 minute Rest

Friday April 6

WOD 

" Sugar Daddy "
21 - 15 - 9
Deadlifts (225, 155)
400 Meter Run

Thursday April 5

WOD 

1. Press
5 x 1

2. Push Press
5 x 1

3. Push Jerk 
5 x 1

Wednesday April 4

WOD 

 " Earthquake " 

4 Rounds For Time: 

21 Wall Balls (20, 14)
15 Power Cleans (135, 95)
9 Burpee Pull Ups

Tuesday April 3

WOD 

1. Back Squats
5 x 3

2. " Afterburner " 

5 Rounds For Time: 

12 Thrusters (65, 45)
200 Meter Run

Monday April 2

WOD 

" Nate " 

AMRAP 20: 

2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings ( 70, 53)

Saturday March 31

WOD 

3 Rounds for Max Reps of: 

1 minute Overhead Squats (95,65)
1 minute Burpees
1 minute Toes To Bar

Friday March 30

WOD 

" Liquid Cocaine " 

5 Rounds For Time: 

5 Clean and Jerks (155, 105)
10 Chest To Bar Pull Ups

Thursday March 29

WOD 

" Christine " 

3 Rounds For Time: 

500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps

Wednesday March 28

WOD 

1. Power Clean
10 Rep Max (touch and go) 

 2. Overhead Squat
15 Rep Max 

 3. Push Press
20 Rep Max

Tuesday March 27

" Sizzurp "

 
5 Rounds For Time:

 15 Deadlifts (225, 155) 

35 Abmat Sit Ups

Monday March 26

"ANNIE"

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups

____________________________

"KAREN"

150 Wall Ball

March 24th

WOD 

AMRAP 10:
10 Push Jerks (135, 95)
20 Pull Ups
30 Double Unders

March 23rd

WOD 

" Straight Up"
AMRAP 12:
7 Overhead Squats (75, 55)
7 Burpee Box Jumps (24, 20)
7 Kettlebell Swings (70, 53)

March 22nd

WOD 

” 2K Row”
 Row 2,000 meters as fast as possible.

March 21st

WOD
 

1. Overhead Squat
5 x 1, climbing
2. Front Squat
5 x 1, climbing
3. Back Squat
5 x 1, climbing 

March 20th

WOD
 

 1. Deadlift
3 x 3

2. "Belly Flop"
21 - 15 - 9
Row for Calories
Burpees 

March 19th

WOD
 

21 - 15 - 9

 Wall Balls (20, 14)
Pull Ups
Thrusters (95, 65)
Box Jumps (24, 20)

March 17th

WOD
 

21 -15 -9
Thrusters
Power Cleans
Men’s weight: 115
Women’s weight: 80
 

March 16th

WOD
 

 

" Tap "
5 Rounds For Time:
9 Chest To Bar Pull Ups
12 Pistols
15 Power Snatches (95, 65)

March 15th

WOD
 

 1.Thruster 1 Rep Max " 

2."Chugged " 

AMRAP 10: 

7 Jerks (135, 95) 

7 Burpees 

7 Box Jumps (24, 20)

March 14th

” Corked “
10 Handstand Push Ups
15 Wall Balls (20, 14)
20 Kettlebell Swings (53, 35)
25 Deadlifts (185, 135)
100 Double Unders
Then work your way back down the ladder

March 13th

WOD
 

1. Snatch Complex
3 x Power Snatch, Hang Squat Snatch, Squat Snatch, OHS

2. 50 Burpees For Time

March 12th

WOD
 

1A. Back Squat
5    x   5
1B. Pull Ups
20 Reps 
Take as much time as needed while performing Pull Ups in-between sets

2. " Shaker "
3 Rounds For Time:
25 Toes To Bar
25 Box Jumps (30, 24)

March 10th

Warm Up:

WOD
 

Clean and Jerk

1 Rep Max 

March 9th

Warm Up:

WOD
 

"Losing Hand"

3 Rounds For Time:

10 Dumbbell Hang Squat Clean Thrusters

50 Double Unders 

March 8th

Warm Up:

WOD
 

"Saucy Little Bunny"

3 Rounds for Time of:

30 Push Ups

30 KB Swings (70, 53)

30 Cals on Rower 

 "I's so glad I am not a freakin bear... so that I don't have to walk like this all the time!" James K.

March 7th

Warm Up:

WOD

 

Deadlift

3 - 3 - 3

Over Head Squat

3 - 3 - 3

March 6th

Warm Up:

WOD
 

"With a Twist"

5 Rounds For Time:

6 Squat Clean Trusters (135, 95)

12 Burpees 

March 5th

Warm Up:

WOD

 

"The Big Easy"

AMRAP 20 min:

10 Power Cleans(135,95)

10 Wall Ball (20,14)

10 Toes to Bar