Friday, 30 November 18

WOD BRIEF + GROUP WARMUP (0:00 - 13:00) MOBILITY (13:00 - 15:00) TEACHING (15:00 - 30:00) STRATEGY + WOD (35:00 - 60:00) AMRAP 20: 20 Wallballs (20/14) 20 Power Snatches (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) 20/14 Calorie Row

Thursday, 29 November 2018

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) MOBILITY (15:00 - 18:00) TEACHING (18:00 - 30:00) REHEARSAL (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Arm Candy" 6 Rounds: 15/12 Calorie Assault Bike 12 Burpees 100 Meter Farmers Carry (53's/35's)

Wednesday, 28 November 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) Last Call Pt 1 Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes Last Call Pt 2 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) Rest 3 Minutes Last Call Pt 3 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185)

Tuesday, 27 November 2018

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) MOBILITY (15:00 - 17:00) TEACHING (17:00 - 35:00) REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Criss Cross" AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar

Monday, 26 November 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) Freedom Sauce Pt 1 AMRAP 3: 21 Overhead Squats (95/65) 21 Burpee Over the Erg Max Calorie Row Rest 3 Minutes Freedom Sauce Pt 2 AMRAP 3: 18 Overhead Squats (115/80) 18 Burpee Over the Erg Max Calorie Row Rest 3 Minutes Freedom Sauce Pt 3 AMRAP 3: 15 Overhead Squats (135/95) 15 Burpee Over the Erg Max Calorie Row Rest 3 Minutes Freedom Sauce Pt 4 AMRAP 3: 12 Overhead Squats (155/105) 12 Burpee Over the Erg Max Calorie Row

Wednesday, 21 November 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Christine" 3 Rounds For Time •Row 500m •12 Deadlifts (bodyweight) •21 Box Jumps (24''/20'')

Tuesday, 20 November 2018

WOD BRIEF + GROUP WARMUP (0:00 - 14:00) MOBILITY (14:00 - 15:00) TEACHING (15:00 - 25:00) REHEARSAL (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Full Count" 30-25-20-15-10: Kettlebell Swings (53/35) After Each Set: 14/10 Calorie Assault Bike 200 Meter Wreck Bag Run (50/35)

Monday, 19 November 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) MACHO MAN (25:00 - 40:00) TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Randy Savage" AMRAP 12: 3 Rounds of Macho Man (135/95) 15 Toes to Bar *Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Friday, 16 November 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) DEADLIFT (25:00 - 40:00) Build to Heavy Set of 6-4-2 TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Smooth Criminal" AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)

Thursday, 15 November 2016

# WOD BRIEF + GROUP WARMUP (0:00 - 15:00) MOBILITY (15:00 - 18:00) TEACHING (18:00 - 35:00) REHEARSAL (35:00 - 40:00) STRATEGY + WOD + FLEX TIME (40:00 - 60:00) "Jackie" For time: • 1000m row • 50 Thruster 45/35# • 30 Pull-ups

Wednesday, 14 November 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING: FRONT SQUAT (12:00 - 20:00) PAUSING FRONT SQUAT (20:00 - 35:00) Build to Heavy Single with 3 Second Pause TEACHING: RUNNING (35:00 - 40:00) REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Breaking Bad" 5 Rounds: 200 Meter Run 2-4-6-8-10 Front Squats (165/110)

Tuesday, 13 November 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) REHEARSAL (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Rush Hour" On the 4:00 x 5 Rounds: 15/12 Calorie Assault Bike 12 Lateral Barbell Burpees 6 Power Snatches (135/95) Score is slowest round

Monday, 12 November 2018

In honor of Veterans Day the coaches will be programming a different Hero's WOD for each class today. To all our veterans we thank you for your service.

Friday, 09 November 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Cover Girl" AMRAP 18: 5 Round Buy-In: 200 Meter Run 10 Overhead Squats (95/65) In Time Remaining: Max Rounds "Cindy"

Thursday, 08 November 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) PAUSING POWER CLEAN (30:00 - 45:00) Build to Heavy Double. 2 Second Pause at the Knee. TRANSITION + REHEARSAL (45:00 - 50:00) STRATEGY + WOD (50:00 - 60:00) "Twenty For Seven" AMRAP 7: 20 Double Unders, 1 Power Clean (155/105) 20 Double Unders, 2 Power Cleans (155/105) 20 Double Unders, 3 Power Cleans (155/105) …. Up by (1) Power Clean Until Finish

Wednesday, 7 November 18

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (10:00 - 20:00) REHEARSAL (20:00 - 25:00) # STRATEGY + WOD (25:00 - 60:00) "Wrecking Crew" Teams of 2 5 Rounds (25 Minute Cap): 100 Meter Sandbag Run (50/35) 200 Meter Run 40/30 Calorie Row

Tuesday, 06 November 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Stick Up" AMRAP 20: 10 Thrusters (135/95) 15 Chest to Bar Pull-ups 20/15 Calorie Assault Bike

Monday, 05 November 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Triple Double - Part 1" AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 12 Power Snatches (75/55) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes "Triple Double - Part 2" AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 8 Power Snatches (95/65) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes "Triple Double - Part 3" AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 4 Power Snatches (115/80) 4 Burpee Box Jump Overs (24/20)

Friday, 02 November 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (10:00 - 20:00) REHEARSAL (20:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) "Designated Driver" Teams of 3 3 Rounds: 4 Minute Row for Calories 3 Minute Bike for Calories 2 Minute Burpees Over Rower

Thursday, 01 November 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Deadbeat" 4 Rounds: 21 Deadlifts (155/105) 150' Walking Lunge 9 Strict Handstand Push-ups

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