March 30, 2018

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 15 Minutes

3. Metcon - AMRAP x 15

“Power Trip”

15 Power Snatches (95/65)

30 Wallballs (20/14)

60 Double Unders

March 29, 2018

1. Warm Up & Mobility - 12 Minutes

2. Teaching - 13 Minutes

3. Metcon - 30 Minutes

“Mean Machine”

3 Rounds:

3:00 Calorie Row

2:00 10m Shuttle Runs

1:00 Burpees

Rest 2:00

March 28, 2018

1. Warm UP & Mobility - 12 Minutes

2. Teaching - 13 Minutes

3. Metcon - 30 Minutes

50-50”

Teams of 3:

AMRAP 7:

50 Push Press (135/95) 

50 Push Press (155/105)

AMREP Push Press (185/135)

rest 3 minutes

AMRAP 7:

50 Back Squats (155/105) 

50 Back Squats (185/135)

AMREP Back Squats (22...

March 27, 2018

1. Warm Up & Mobility - 12 Minutes

2. Teaching - 13 Minutes

3. Metcon - 30 Minutes

“Christine”
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20”)

March 26, 2018

1. Warm Up & Mobility - 12 Minute

2. Teaching - 13 Minutes

3. Metcon - AMRAP x 7

“The Other One”

3 Kettlebell Swings (53/35)

3 Goblet Front Squats (53/35)

3 Burpees

6 Kettlebell Swings 

6 Goblet Front Squats 

6 Burpees

9 Kettlebell Swings 

9 Goblet Front Squats

9 Burpees

12 Kettleb...

March 21, 2018

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 20 Minutes

3. Metcon - AMRAP x 16

“High Roller”

18/15 Calorie Row

15 Sumo Deadlift High Pulls (95/65)

12 Burpee Box Jumps (24/20)

9 Chest to Bar Pull-ups

March 19, 2018

 1. Warm Up & Mobility- 20 Minutes

2. Teaching - 10 Minutes

3. Metcon - 20 Minutes

“Four Score”

4 Rounds, On The 4:00: 

14/12 Calorie Row or Assault Bike

15 Front Squats 95/65

12 x 10m Shuttle Sprints

March 19, 2018

1. Warm Up - 12 Minutes

2. Teaching - 10 Minutes

3. Metcon - AMRAP x 9

18.4 

or

“Cloud Nine”

30/24 Calorie Row

30 Hand Release Push-ups

30 Alternating Kettlebell Snatches (50/35)

March 14, 2018

1. Warm Up & Mobility - 15 Minutes

2. Teaching - 15 Minutes

3. Metcon - EMOM x 16 

“Humble Pi”

1st: 12/9 Calorie Row

2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups

3rd: 12/9 Calorie Row

4th: 10 Chest to Bar Pull-Ups

March 13, 2018

1.Warm Up & Mobility - 12 Minutes

2. Teaching - 8 Minutes

3. Strength - 15 Minutes

Pausing Front Squat

Building to a Heavy Single

4. Metcon - 20 Minutes

“Engine Room”

5 Rounds, Every 3 Minutes: 

300/250 Meter Row

9 Thrusters (95/65)

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Recent WODs

September 22, 2020

September 21, 2020

September 17, 2020

September 15, 2020

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