WOD Tuesday 3/1/16

Warm UP

10 Box Jumps
10 Push Ups
250 Row
10 Air Squats
5TTB

Strength

EMOMx10
E: 10 TTB
O: 10 Jump Squats (55/35)

WOD

3 RFT

500 Row
12 Burpee
21 Box Jumps (24/20)

New Monthly Challenge 
Stretch Before Class

WOD Monday 2/29/16

Warm UP

Shoulder Opener
Calf Stretch
10 Jump Squats
5 Kip Swings
10 Deadlifts

Strength

EMOMx10min
min 1: 1C2B
min 2: 2C2B
min 3: 3C2B

WOD

3RFT / 12min

15 Deadlifts (225/155)
30 WallBalls (20/14)
60 DU

Wod Sat 2/27/16

WOD

Team of 3

AMRAP 25:

100 Calorie Row

50 Clean and Jerks, 135/95

100 Calorie Row

50 Clean and Jerks, 155/105

100 Calorie Row

50 Clean and Jerks, 185/135

100 Calorie Row

Max Clean and Jerks, 205/145

WOD Thursday 2/25/16

Warm UP

High Knee
Butt Kickers
Carioca
5 Pull ups
5 Dips
10 Cleans

Strength

EMOMx20 Min
O: Sprint Down and Back
E: 10 V ups

WOD

For Time: 
15 MU
5 Cleans 225/155


OPEN Starts Tomorrow!!
16.1 Will Be......

WOD Wed. 2/24/16

Warm UP

3 Wall Walks
10 Box Jumps
10 Cleans
10 Push Jerks

Strength

EMOMx 18Min
E: 5 HSPU
O: 10 Box Jumps

WOD

For Time: 9 Min Cap
15 Cleans
15 Jerks
12 Cleans
12 Jerks
9 Cleans
9 Jerks
Men :155
Women: 105

WOD Tuesdays 2/23/16

Warm UP

10 Cal Row
10 Deadlifts
5 Pull ups
10 Thrusters

Strength

EMOMx20
E: 10 Cal Row
O:10 DeadLifts (225/155)

WOD

7 Min Increasing Ladder

3 C2B
3 Thrusters (95/55)
6 C2B
6 Thrusters
9 C2B 
9THrusters

WOD Monday 2/22/16

Warm UP

5 Hang Power Snatch
10 Push ups
10 Air Squats
Knee Pull
Side Lunges

Strength

5x3 Back Squats
75%

WOD

4 Min Amrap:
20 Bar Hop Burpees
AMRAP Snatches (115/75)

2min Rest

3 Min Amrap:
15 Bar Hop Burpee
AMRAP Snatches (115/75)

2min Rest

2 Min Amrap:
10 Bar Hop Burpee
AMRAP Snatch (115/75)

WOD SAT 2/20/16

WOD

Partner WOD:

20 Min Amrap

100M Run

2 MU Or 4 C2B

8 KBS (70/55)

16 Air Squats

Each Partner Must complete the movement before the next Partner can go:

1) Run

2) Run

1) 2 MU

2) 2 MU

WOD Friday 2/19/16

Warm UP

5 Hang Power Snatch
5 Hnag Squat Snatch
10 Cleans
10 TTB
Shoulder Opener

Strength

Warm Up for Max Hang Snatch.
Hang Squat Or Power Snatch

WOD

Open Style: 

Running Clock
0-9min Amrap

15 TTB
10 Deadlift 
5 Cleans 

RX: 115/75
Scaled & Teen : 85/55

Scaled Teen: 65/45

9:01-15 min

Max weight Hang Snatch

Wod Thursday 2/18/16

Warm UP

Game

Strength

Open Prep.

Demo and set Up with Partner 

WOD

Open 11.4

10 Min Amrap

60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle ups

WOD Wed. 2/17/16

Warm UP

10 Hang Cleans

10 F. Squats

10 Push Press

10 Hang Snatch

10 Split Jerks from the back

Strength

E2MOMx20min

1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk @ 75%

WOD

7 Min AMRAP

10 Thrusters 

5 Bar Facing Burpees

10 Hang Snatch

5 Bar Faceing Burpees

RX: 115/75
Scaled & Teen : 85/55
Scaled Teen: 65/45

WOD Tuesday 2/16/16

Warm up

Knee Pull / Quad Pull
10 Wall Balls
20 DU
10 CAL
10 Box Jumps

Strength

EMOMx10Min

E: 20 Wall Balls 20/14
O: 50 DU

WOD 

For Time/15min cap

50 CAL Row
40 Deadlift (155/105)
30 Box jump (24/20)
20 F. Squat (155/1050)

WOD Monday 2/15/16

Warm up

10 cleans

10 Push jerks

10 F. Squats

10 Cross Over TTB

High Knee / Butt Kicker

Strength

E2MOM

5x3 F. Squats @ 70%

WOD 

7 Min AMRAP

3.6.9.12.15....

Clean & Jerk  Open weights: 
RX: 185/125
Scaled/Teen: 117/75
Scaled Teen: 75/55

TTB/ Knee Above Hips

Saturday 9/13/16 Couples WOD

WOD

Valentine's Day Massacre

Partner WOD

2 rounds
Each Person Completes All REPS!

14 wallballs

14 sit ups

14 pullups

14 Push ups
14 box jumps

14 lunges (55/35)

14 KBS (55/35)

14 goblet squats (55/35)

14 T2B

14 cal row

WOD Friday 2/12/16

WARM-UP

10 Lunges
5 Clean 
5 Hang Squat Clean
10 Crossover TTB
5 Split Jerks

STRENGTH

E2mom
1 Power Clean

1 Hang Squat Clean 
1 Slpit Jerk

@70% Squat Clean

WOD

10 Min Amrap
10 OHL (135/95)
10 TTB

WOD Thurs. 2/11/16

WARM-UP

10 Deadlifts

10 Back Squats
10 Push UPs
10 Lat Box Jumps

STRENGTH

5x5 Back Squats @ 65%
E2mom

WOD

15min Amrap
9 Deadlifts (155/105)
12 Push Ups
15 Box Jumps (24/20)

WOD Wed 2/10/16

WARM-UP

10 Cal Row
10 TTB
10 Cleans
10 Pull ups

STRENGTH

Set Up and demo moevments & rep Standards.
This is a practice of how the open workouts will be held. 

WOD

Complete as many Rounds and Reps as Possable in 14 Min.
This Is 14.4!

RX
60 Cal Row 
50 TTB
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Muscle Ups

Scaled / Teen
60 Cal
50 Knee about hip
40 Wall Balls (14/10)
30 Cleans (115/75)

Must Pick RX or Scaled Only.

WOD Tuesday 2/9/15

WARM-UP

10 KBS
20 DU
10 KB Jump Squats 
10 KB Push Press Each side
10 Cal Row

STRENGTH

EMOMx10
10 KBS (70/55)
30 DU

WOD

21/19-15/12-9/7-6/4-3/2
Thrusters (95/65)
Cal Row

* This is not 15.5!*

WOD Monday 2/8/16

WARM-UP

5 Snatch
5 Snatch Bal 
5 OHS
5 Clean 
Sprint Down and Back

STRENGTH

EMOMx8
1 Snatch + 1 Snatch Bal + 1 OHS

WOD

5 minutes of max reps of Burpee Box Jump Overs, 24/20
5 minute rest
4 minutes of max reps of Down And Back Shuttle Run
4 minute rest
3 minutes of max reps of Power Clean, 155/105
3 minute rest
2 minutes of max reps of Wall Balls, 20/14
2 minute rest
1 minutes of max reps of Max unbroken Pull-Ups

WOD Sat 2/6/16

WOD

Teams of 2:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Squat Clean, 135/95
200m Row after each set.
Example: Partner 1 does the ten reps + 200m Row. Once Partner 1 Finishes the Row partner 2 does the 10 reps + 200m Row.

WOD Friday 2/5/16

WARM-UP

10 Wall Balls
10 Jumping Lunges
10 Push ups
10 K2E
10 Snatches

STRENGTH

30 Burpee TTB for time

WOD

12 min AMRAP

2 Stones to Shoulder (145/95)
5 Stone or KB Squats 
Stone or KB Carry Down and back
10 Pull ups

WOD Thursday 2/4/16

WARM-UP

5 Wall Walks
10 Cal Row
5 C2B
10 WallBalls
20 DU

STRENGTH

EMOMx8
E: 10/8 cal
O: 10 HSPU or 5 WallWalks

WOD

15.3 

14 Min Amrap

7 MU
50 WallBalls (20/14)
100 DU

WOD Wed 2/3/16

WARM-UP

10 Snatch
10 Clean
10 Thruster
10 Jerks

STRENGTH

EMOMx10
6 Thrusters (75/55)

WOD

3 Min AMRAP of each 
Movement then Rest 2 Min
Score: Reps for each movement

Power Snatch (135/95)
rest
Power Cleans (135/95)
rest
Jerks (135/95)

WOD Tuesday 2/2/16

WARM-UP

Shoulder Opener
10 Snatch Pocket
10 OHS
10 F. Squats
10 Box Jumps

STRENGTH

EMOM x 10 Min
1 Squat Snatch 65%

WOD

3 RFT/ 15min

20 Burpees
20 F. Squats (155/105)
20 Box Jumps (24/20)