ClassTimes 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open Gym
5:00 ~ Kids/Teens Class
7:00 ~ Oly Class
Wod ~ 3 RFT
40/30 Cal Bike
800 Run
20 Burpee Box Jump Overs
Accessory Strength ~
3 -4 Rnds
6-8 strict pull ups
10 Weighted hip Raises
12 Weighted Reverse Lunge
14 Hip Ext
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00/7:00
7:00 - Open Gym
Mod ~ Snatch
Wod 4 Rnds
score Max reps completed
1:00 Sumo DL High Pull 55/75
1:00 TTB
1:00 10m sprints
1:00 KB Snatch 35/50
1:00 rest
Cash Out ~ 5th round
Class Times 5:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open Gym
5:00 ~ Kids/Teens Class
Mod ~ every 2:00 x 5
3 Power Cleans + 3 Front Squats + 3 Jerks
Wod ~ For Time
15 Clusters (95/135)
1000m Row
30 HSPU
1000 row
15 Clusters (95/135)
GAME DAY WOD @ 8:30! Wear your colors and come have some fun!
Class Times 5:15/8:30 & 6:00
Wod ~ For Time (30:00 time cap)
10-9-8-7-6-5-4-3-2-1 Power Snatch (80/115)
15-15-15-15-15-15-15-15-15-15 Wallballs
2-4-6-8-10-12-14-16-18-20 Pull ups
Accessory Work
Class Times 4:30/5:15/6:15/ 8:30 & 4:00/6:00
Mod ~ Bench Press & Ring Dips
Mod ~ 15:00 AMRAP
5 D-Ball Over shoulder
50 DU
5 Man Makers 35/50
50’ DB Walking Lunge
Class Times 4:30/5:15/8:30 & 4:00/6:00/7;00
4:00 ~ Open Gym
5:00 ~ Kids/Teens Class
7:00 ~ Oly class
Mod ~ Skill TTB
** if proficient EMOM 10
Odd ~ TTB
Even ~ HSPU
Wod ~ 3 Rnds
12-9-6
DeadLift
DB Box Step Overs (25/40)
**rest 3:00 mins between rnds
** DL load increases each round
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00/7:00
7:00 ~ Open Gym
Mod ~ Strict Press
Wod ~ Every 3:00 x 8 (1:00 rest)
8 Power Cleans + 4 Push Jerks (95/135)
12 Russian KB Swings (53/70)
max Goblet Squats in remaining time
Class times 5:15/8:30/4:00 & 6:00/7:00
Mod ~ Overhead Squats
Wod ~ “21 Guns”
21:00 AMRAP
400m Run/Row
21 push ups
21 Box Jump
15 Burpees
9 Pull ups
This "21 Guns" WOD, created for "WOD With Warriors," as a functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US - "to honor our Nation's’ Warriors, past, present and future." The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US' highest display of honor, appropriately reserved for Fallen troops on Memorial Day.
WOD with Warriors supports Team Red, White and Blue @teamrwb whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.
8:30 Saturday morning class!
Mod ~ Emom 7
3 rep thruster
Wod ~ Partner Wod split
reps as desired
Buy in = 80 Burpees
then 5 RFT
30 Deadlifts 95/135
30 KB Swings 35/53
30 Cal Bike
30 Hang Snatch 65/95
$$ Cash Out $$
80 Burpees
Class Times 5:15/8:30 & 6:00
Mod ~ Squat Cleans
Wod ~ 20.5
40 MU
80 Cal Row
120 Wallballs 14/20
or athletes may choose alternate Wod
10 Rnds
8/10 Cal Bike
8 Power Cleans (80/115)
:30 rest between rnds
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00
Skill ~ Handstand Walk or Rope Climb
Mod ~ Back Squat
Wod ~ 12:00 AMRAP
15 Box jump Overs (20/24)
9 Thrusters (65/95)
3 Rope Climbs
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open Gym
5:00 ~ Kids/Teens Class
7:00 ~ Oly Class
Mod: 8:00 partner Barbell Cycling
Athlete completes full rnds then rest
9 DL 105/155
6 Hang Cleans
3 S2O
Wod
3 RFT
20/25. Cal Row
10 CTB pull ups
then
3 Rnds
20 DB Snatch 35/50
5 Bar MU
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00/7:00
7:00 ~ Open Gym
Core Strength ~ 4 Rnds
Mod ~ Squat Snatch
Wod ~ 9:00 AMRAP
40 DU
10 Wallballs (14/20)
** increase WB by 2 each round
Class Times 5:15/8:30 & 4:00/6:00/7:00
4:00 ~ OPEN Gym
5:00 ~ Kids/Teens Class
Mod ~ DeadLift
Wod “45”
21-15-9
KB Swings 53/70
Bench Press 80/115
21-15-9
Burpees Over Bar
TTB
21-15-9
Cal Bike
Push Jerk 80/115
BRING FRIEND DAY @ 8:30 with Coach Stacy
Mod ~ Front Squats
Wod ~
7:00
7 Devil Press
14 DeadLifts
21 Air Squats
28 DU
rest 2:00
5:00
5 Devil Press
10 DL
15 Air Squats
20 DU
Rest 2:00
3:00
3 Devil Press
6 DL
9 Air Squats
12 DU
Class Times 5:15/8:30 & 6:00
20.4
30 Box Jumps
15 Clean & Jerks 65/95
30 Box Jumps
15 Clean & Jerks 85/135
30 Box Jumps
10 Clean & Jerks 115/185
30 Single - Leg Squats
10 Clean & Jerks 145/225
30 Single Leg squats
5 Clean & Jerks 175/275
30 Single Leg Squats
5 Clean & Jerk 205/315
Accessory Core Work
Class Times 4:30/5:15/6:15/8:30 & 4:00
NO 6:00pm Class
“Halloween Horror”
Don’t drop the Pumpkin!
Partner Wod… while one partner works the other must hold on tight to your pumpkin. If you drop it stop complete 10 Burpees and than resume working!
Begin with
1031 Meter Row.. 1 athletes rows while 1 holds a wall sit
then chip away..
25 Toes To Bar
50 Sumo Deadlifts 115/175
75 DB Snatches
100 Partner Sit ups
100 DU (each)
75 WallBalls 14/20
50 Bench Presses 85/135
25 Cal Bike
Then each Team will have 6:00 to complete
Monster MashUp!
max rep of 1 Cluster + 1 Thruster
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open Gym
5:00 ~ Kids/Teens Class
7:00 ~ Oly Class
Mod ~ Push Jerk
Wod
2 RNDS
16 Hang Cleans 65/95
16 Push Press
16 Alternating Front Rack Reverse Lunge
rest 2:00
3 RNDS
12 Hang Cleans
12 Push Press
12 Alternating Front Rack Reverse Lung
rest 2:00
4 RNDs
8 Hang Cleans
8 Push Press
8 Alt. Front Rack Reverse Lung
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00/7:00
7:00 ~ Open Gym
Mod ~ Rowing Sprints ~ Team 3
Wod 3:00 x 5 (1:00 rest)
3 Power Snatches 65/95
6 Front Squats 65/95
3 Bar Facing Burpees
