WOD Dec 12

Warm-up Strength 10 min to find 1 RM BACK SQUATS WOD 9 Min AMRAP 9 Box Jumps 9 KBS 9 Hang Cleans 9 Deadlifts

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WOD Dec 11

12 DAYS 1 HSPU 2 RING DIPS CORE 21-15-9 Hollow Rock DBL Crunch 6 Min EMOM 2 Snatch Balance 2 OHS 2 Snatch Shrug 2 Hang Squat Snatch WOD 21-15-9 DB Snatch Burpees

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WOD Dec 10

2×8 Glute Ham Raise 2×10 Hip and Back Extensions 2×12 Floor Bench Press 2×16 Close Grip Dumbbell Floor Presses 2x Max Effort L-Sit hold AMRAP 4: 1-2-3-4-5-6-7-8… Unbroken Chest to Bar Pull-ups Climbing as High as Possible AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar

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WOD Dec 9

“Babs” 3 Rounds: 10 Bar Muscle-ups 20 Kipping Handstand Push-ups 30 GHD Sit-ups 40 Wallballs (20/14)

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Saturday December 8, 2018

With DBs 12 DL 10 Windshield Wipers 12 Hang Cleans 20 KTE 12 Front Squats 30 Bicycles 12 OHWL 40 Single Leg V-Ups 12 Devil Press 50 Weighted Sit Ups

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Friday December 7, 2018

4 x 10 Sandbag over Shoulders Sideways Wall Balls Ball Slams Skill: 5 x 5 Back squats WOD: For Time 3 Rope Climbs 20 Pistols 30 Push Press (Double KB) 40 DU

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Thursday December 6, 2018

Cardio: 9 Min EMOM Plank Row Dead hang Strength: 5 sets 2 Push Press + 1 Push Jerk Moderate Weight WOD: 5 Rounds 7 CTB 7 Double DB Squat Clean Thrusters

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Wednesday December 5, 2018

Core: 2 rounds 12 Supermans 12 Glute Bridges 12 Dead Bugs Skill: 4 x 8 (4 each arm) SA OH DB Squat WOD: 5 Min AMRAP 12 Box Jumps 9 Snatch 75/55 Rest 2 Min 12 Front Rack Lunges 115/75 9 Burpees Rest 12 DL 225/155 9 HSPU

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Tuesday December 4, 2018

CORE:5 Min EMOM 6 Windshield Wipers 20 Bicycles Hollow Hold Remaining Time Skill: 6 Min EMOM 2 Hang Squat Cleans with 2 second pause below the knee Partner WOD: 8 Rounds Alternating Rounds 5 Hang Clean 135/95 10 TTB 3 Ring Muscle Ups / 5 Ring Pull Ups

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Monday December 3, 2018

Strength: 10 – 1 Strict/Weighted Pull Ups GHD Sit Ups Skill: 5 Min EMOM :20 Front Rack Hold at 1RM 20 Russian Twists WOD: 4 Rounds 10 DB Push Ups + Renegade Row 40/25 20 DU 10 DB Burpee DL 20 DU STRETCH!

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WOD Dec 2

3 RFT 100 Double Unders 20 SA OWL 35/35 10 SA Push Press 35/25 TABATA Push-ups Sit-ups

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WOD Dec 1

Partner WOD 75 Snatches 75/55 12 Burpees 65 Thrusters 95/65 12 Burpees 55 Hang Cleans 115/75 12 Burpees 45 Deadlifts 205/125 12 Burpees

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WOD Nov 30

Workout of the Day Core 6 Rounds :30 sec KB Side Plank Hold Strength 6 Min EMOM 10 DB Stiff Legged Deads WOD Mini Chief 3 ROUNDS 3 Min AMRAP 3 Power Cleans 135/95 6 Push-ups 9 Air Squats rest 2 Min

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WOD Nov 29

Workout of the Day Warm-up Core / Accessory 20 GHD Sits 20 GHD Ext 20 Hollow Rock 20 Glute Bridges 20 Band Hamstring Curls Skill 4 Rounds 60 Sec HS Hold 10 DB Strict Press WOD 4 Rounds 10 Box OVers 8 Hang Clusters rest 2 min 40 Devil Press

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WOD Nov 28

Workout of the Day Warm-up Skill 3 Rounds 8 Ring Dips 8 Ring Rows Strength Deadlifts 3 x 3 70% 3 x 3 75% 3 x 3 85% WOD 10 Min AMRAP 9 Power Snatch 15 Wall Ball 45 Double Unders Post your scores to the Whiteboard.

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WOD Nov 27

Workout of the Day Warm-up Skill 4 Rounds 2 laps DBL overhead Kettlebell 20 Alt V-ups Strength 6 Min EMOM Work up to a heavy 2 Hang Clean + STO WOD 21-18-15-12 OHS Pull-ups Post your scores to the Whiteboard.

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WOD Nov 26

Workout of the Day Midline Not for Time: 20 Strict Toes to Bar 40 GHD Sit-ups 80 AbMat Sit-ups On the 0:00… 15-12-9: Front Squats (95/65) Lateral Barbell Burpees On the 4:00… 12-9-6: Front Squats (115/80) Burpee Box Jumps (24/20) On the 8:00… 9-6-3: Front Squats (135/95) Burpee Box Jump Overs (24/20) Post your scores

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WOD Nov 25

Workout of the Day HOPPER!!!!! Post your scores to the Whiteboard.

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WOD Nov 24

Workout of the Day 21-18-15-12-9: Burpees Dumbbell Snatches (50/35) After Each Set: Med Ball Building Lap Run (20/14) Post your scores to the Whiteboard.

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WOD Nov 23

Workout of the Day Warm-up STATIONS!!!! Battle Rope Weighted Step-ups Row GHD Sit-ups GHD Ext Bike Floor Bench Turkish Get-ups Side Wall Ball Ring Dip Post your scores to the Whiteboard.

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WOD Nov 22

Workout of the Day HAPPY THANKSGIVING 3 Rounds of 10 HSPU Pistols Pull-ups 1 Min Jump Rope 3 Rounds of 10 Sandbag over the Shoulder Wall Ball KB/DB Thrusters 1 min of MTN CLimbers 3 Rounds of 10 Hang Snatch 115/75 KB Lunges Atomic Situps 1 Round of FS Post your scores to the Whiteboard.

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WOD NOV 21

Workout of the Day CORE 30-20-10 Deadbugs Russian Twists Bicycles “HULK” Partner AMRAP in 20 minutes 5 Deadlifts (115/75 lb) 5 Hang Power Cleans (115/75 lb) 5 Front Squats (115/75 lb) 5 Push Press (115/75 lb) 5 Back Squat (115/75 lb) Post your scores to the Whiteboard.

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WOD Nov 20

Workout of the Day 8 min Alt EMOM Weighted Plank Supermans Strength Hang Snatch High Pull 6 x 2 WOD 10 Min AMRAP 12 Hang Snatch 95/65 10 Ab Mat Sit-ups 8 Wall Ball 6 Chin-ups Post your scores to the Whiteboard.

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WOD Nov 19

Workout of the Day Warm-up CORE 21-15-9 Bird Dogs Supermans Toe Touch Strength Ring Push-ups 4 x 8 WOD 21 Hang Cleans 21 Burpee Box Overs 15 Hang Cleans 15 Burpee Box Overs 9 Hang Cleans 9 Burpee Box Overs Post your scores to the Whiteboard.

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WOD Nov 18

Workout of the Day AMRAP 15: 60 Double Unders 20 Wallballs (20/14) 15 Deadlifts (225/155) 10 Push-ups Post your scores to the Whiteboard.

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WOD Nov 17

Workout of the Day WOD PARTNER 5 Rounds 20 Reps of each: DB Snatch SA Thrusters SA KBS Box Overs K2E Post your scores to the Whiteboard.

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WOD Nov 16

Workout of the Day Warm-up Core 20-16-12-8 Dead bugs 20 Sec GHD Back EXT Hold in Between Strength Weighted Box Step-ups M/24 F/20 4 x 8 12 Min AMRAP 20 Russian KBS 14 Goblet Lunges 8 Deadlifts 4 M/U / Chin-ups Post your scores to the Whiteboard.

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WOD NOV 15

Workout of the Day SKILL 10-8-6-4-2: Strict Handstand Push-ups Strict Pull-ups Snatch Complex 5 Sets: 1 Snatch Pull 1 High Hang Power Snatch 1 Hang Power Snatch 1 Low Hang Power Snatch 9 min AMRAP 12 Push Press 9 Thrusters 6 Snatch 3 Pull-ups Post your scores to the Whiteboard.

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WOD Nov 14

Workout of the Day MIDLINE 50 V-ups 50 Bicycles 50 Flutter Kicks 50 X-over Mtn Climbers STRENGTH Stiff Legged Deads 6 x 4 EMOM WOD 10,9,8,7,6,5,4,3,2,1 Hang Clean n Jerk Wall Ball Push-ups Post your scores to the Whiteboard.

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WOD Nov 13

JUST AS A HEADS UP, THE WINDOWS WILL BE GETTING REPLACED TODAY. BRING AN EXTRA LAYER OF CLOTHING JUST IN CASE.  WE WILL KEEP IT AS WARM AS WE CAN   Workout of the Day Tempo Box Back Squats 7 Min EMOM 4 reps Body Armor 3×8 Tempo Dumbbell Push Presses 3×8 Tempo Dumbbell Bent

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WOD Nov 12

Workout of the Day Clean & Jerk Complex 5 Sets: Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk 21-15-9 reps for time of: Overhead squats Box jumps Men: 115-lb. OHS, 30-in. box Women: 75-lb. OHS, 24-in. box Post your scores to the Whiteboard.

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WOD Nov 11

Workout of the Day “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes

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WOD Nov 10

Workout of the Day Lumberjack 20 20 Reps of each Deadlifts KBS OHS Burpees Pull-ups Box Jumps DB Squat Cleans Post your scores to the Whiteboard.

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WOD Nov 9

Workout of the Day Body Armor 3 Sets: 8 Floor Bench Press + 8 Bent Over Rows + 8 Banded Pull-Aparts In a 3 Minute Window: 9 Power Snatches 15 Power Cleans 21 Push Jerks Time Remaining: Max Overhead Squats (135/95) 9 Min AMRAP 4 Strict Pull-ups 8 MedBall over the Shoulder 16 Pistols /

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WOD Nov 8

Workout of the Day Warm-up Skill Frankenstein Squats 4 x 8 Conditioning 7 Min AMRAP 20 DB Push Press 40 Double Unders WOD 3 Rounds 100 FT Walking Lunges 20 GHD Sit-ups / abmat 20 Push-ups Post your scores to the Whiteboard.  

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WOD Nov 7

Workout of the Day Warm-up Skill 6 Min EMOM 4 Turkish Get-ups Strength 6 Min EMOM Hang Squat Clean Work up to a heavy 3 WOD 12 Min AMRAP 4 Ring Pullups / 8 Ring Rows 8 HSPU 12 KBS Post your scores to the Whiteboard.

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WOD Nov 6

Workout of the Day CORE 3 Rounds 10 Hollow Rocks 15 Tuck-ups 20 Reverse Crunch 5 min EMOM 5 Pause OHS (5 second pause) “Triple Double” AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 12 Power Snatches (75/55) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Immediately Into…

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WOD Oct 5

Workout of the Day 4 x 10 Weighted Good Mornings Deadlift 9 Sets Total: 3 Sets at 70% 3 Sets at 75% 3 Sets at 80% 15 AbMat Sit-Ups After Each Set Conditioning For Time: 30 Power Snatches (135/95) Immediately Into… 30-20-10: Kettlebell Swings (53/35) Thrusters (75/55) Post your scores to the Whiteboard.

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WOD Nov 4

Workout of the Day WOD 3 RFT 30 SA KBS (total) 53/35 20 Front Squats 135/95 10 SA KB STO (total) 53/35 Post your scores to the Whiteboard.

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WOD Oct 3

Workout of the Day Partner WOD 100 Double Unders 80 Wall Ball 60 DB Snatch 50 Burpees 50 Pull-ups 60 SA OHS 80 Wall Ball 100 Double Unders Post your scores to the Whiteboard.

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WOD Nov 2

Workout of the Day Midline 5 Rounds GHD Hold 20 on 20 off 100 Bicycles 3 rounds of: Max reps of strict pull-ups Max reps of shoulder presses, 95 / 65 lb. Max-calorie row in 20 seconds Max L-sit hold for time Conditioning For Time: 21 Hang Power Cleans (135/95) 21 Box Jump Overs 100

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WOD Nov 1

Workout of the Day 5 Min EMOM 6 DBL KB Alt Side Lunges 5 Rounds For Time: 20/14 Calorie Row 10 Power Clean and Jerks (115/80) AMRAP 7 minutes 7 box jumps 14 kettlebell swings Post your scores to the Whiteboard.

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WOD Oct 31

Workout of the Day Snatch Complex 5 Sets: Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts WOD 15-12-9 reps for time

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WOD Oct 30

Workout of the Day Strength Push press 10-8-6-4-2 Conditioning WOD 3 Rounds For Time: 3 Rope Climbs / 5 Sit to Stands 10 C2B 15 Burpee Box Jump Overs (24/20) Midline 3 Rounds, Not For Time: 7 Inchworms 25 Weighted AbMat Sit-ups Post your scores to the Whiteboard.

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WOD Oct 29

Workout of the Day 5 EMOM Power Clean + Hang Squat Clean + Split Jerk Deadlift Heavy Set of 6-4-2 “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute: 7 Deadlifts (225/155) Post your scores to the Whiteboard.

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WOD Oct 28

Workout of the Day Partner WOD For time: 40 burpees 80 push-ups 120 walking lunges 160 squats 120 walking lunges 80 push-ups 40 burpees Post your scores to the Whiteboard.

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WOD Oct 27

Workout of the Day Partner WOD 100 Double Unders then 3 Rounds 20 Hang Cleans 20 Turkish Get-ups 20 KBS 20 SA OHS 20 Chin-ups then 100 Double Unders Post your scores to the Whiteboard.

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WOD Oct 26

Workout of the Day CORE Back Squats 2 x 6 2 x 4 2 x 2 Tabata push jerk Rest 2 minutes Tabata chest-to-bar pull-up Rest 2 minutes Tabata push-up Rest 2 minutes Tabata hang snatch The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Men: 95

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WOD Oct 25

Workout of the Day Skill 4 Min EMOM :15 Dead Hang :15 rest :15 Hanging Straight Leg Lifts :15 Rest Snatch Skill 5 min EMOM 3 Rounds Power Snatch + Hang Squat Snatch 15 min AMRAP 30 Double Unders, 10 Dumbbell Power Cleans 30 Double Unders, 10 Dumbbell Hang Squat Cleans 30 Double Unders, 10

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WOD Oct 24

Workout of the Day Alternating On the Minute x 10: Even Minutes: Burpees (4-6-8-10-12) Odd Minutes: Push Press (10-8-6-4-2) “Boats and Toes” Partner WOD For Time : 40-30-20-10: Calorie Row Burpee Box Jump (24/20) Directly Into… 40-30-20-10: Toes to Bar DB Snatches Cash Out: 100′ OH Walking Lunge Post your scores to the Whiteboard.  

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WOD Oct 23

Workout of the Day CORE 5 Rounds :20 seconds Alternate EXT Holds on GHD Hollow Rock Hold SKILL 5 min EMOM 6 Devil Press WOD 2 Rounds 15 Front Squat 15 TTB 15 FS 15 HSPU 15 FS 7 Bar M/U / C2B Post your scores to the Whiteboard.

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WOD Oct 22

Workout of the Day Skill 5 Rounds Handstand holds / Shoulder taps Strength Pendalay Rows 5 x 5 WOD 50-40-30-20-10 Wall Ball Sit-ups Double Unders Post your scores to the Whiteboard.

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WOD Oct 21

Workout of the Day WOD 10 rounds for time of: 10 back squats 100-m sprint / 1 LAP Rest 30 seconds. Men: 135 lb. Women: 95 lb. Post your scores to the Whiteboard.

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Sat Oct 20

Workout of the Day No Classes today!! PLEASE COME SUPPORT OUR 5TH ANNUAL PANCREATIC CANCER THROWDOWN THERE WILL BE FOOD, WINE, CLOTHING, SUPPLEMENT VENDORS PLUS AMAZING ATHLETES COMPETING FOR A GREAT CAUSE Post your scores to the Whiteboard.

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WOD Oct 19

Workout of the Day 6 min Weighted Plank :30 on / :30 off 8 min EMOM 2 Hang Snatch work up to a heavy 2 11 min AMRAP 9 Push Press 15 KBS 21 K2E 20 Jump Lunges 36 Double Unders Post your scores to the Whiteboard.

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WOD Oct 18

Workout of the Day 3 Sets, Not for Time: 21 GHD SIt-Up 27 Banded Good Mornings 8 min Split Jerk Build to a 1RM 2 rounds for max reps: Power clean for 30 seconds, rest 30 seconds Power clean for 25 seconds, rest 35 seconds Power clean for 20 seconds, rest 40 seconds Power clean

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WOD Oct 17

Workout of the Day Single-dumbbell overhead squat 5-5-5-5-5 reps PER ARM 16-12-8-4 DB SNATCH (PER ARM) BURPEE BOX OVERS 2 rounds for time of: 400-m run 200-m farmers carry Post your scores to the Whiteboard.

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WOD Oct 16

Workout of the Day Warm-up Prep Midline 3 Supersets: Max Effort L-Sit Hold 100 Meter Front Rack KB Carry Rest 1 Minute Between Sets Back Squat 2×4 @ 80% 2×3 @ 85% 2×2 @ 90% “JT” 21-15-9: Handstand Push-ups Ring Dips Push-ups Post your scores to the Whiteboard.

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WOD Oct 15

Workout of the Day Warm-up Conditioning 2 Rounds (Rotating on the 2 Minute): Minutes 1-2: 30/24 Calorie Row Minutes 3-4: 50 Wall Ball Minutes 5-6: 125 Double Unders Midline 100 Weighted AbMat Sit-Ups Reps 1-25: Heaviest Load Reps 26-50: Slightly Lighter Reps 51-75: Slightly Lighter Reps 76-100: No Load 12 min AMRAP: 7 Power Cleans

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WOD Oct 14

Workout of the Day “Dork” 6 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees Post your scores to the Whiteboard.

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WOD Oct 13

Workout of the Day HAPPY EARLY B-DAY BMFB Partner WOD 100 OWL 80 Push-ups 60 Devil Press 40 Sand Bag over the Shoulder 20 Bear Complex Post your scores to the Whiteboard.

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WOD Oct 12

Workout of the Day Skill Waiters carry 6 Rounds Strength Deadlifts 5-4-3-2-1 WOD 30 hanging knee-raises 40 single-arm dumbbell thrusters 50 dumbbell box step-overs 40 single-arm dumbbell thrusters 30 hanging knee-raises Post your scores to the Whiteboard.

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WOD Oct 11

Workout of the Day Warm-up Strength 8 min EMOM 3 sets of: 3 Jerk Drives + 1 Jerk 5 sets of: 2 Split Jerks Skill 5 Supersets of 6 Strict Pull-ups 9 Floor DB Bench WOD 4 Rounds of 20 Airsquats 15 Hang Cleans 95/65 rest 2 Min 50 Ring Rows 50 SDHP 95/65 Post

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WOD Oct 10

Workout of the Day CORE 4 Rounds 10 Windshield Wipers 10 Reverse Crunch 10 Bicycles 10 Hollow Rock ****Challenge–do entire round without breaking, then rest btwn rounds “Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (70/53) 30 Front Squats (115/80) 30 Sit-ups 30 Push Press (115/80) 30

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WOD Oct 9

Workout of the Day Warm-up Skill 4 x 10 Hollowrock Supermans Strength 6 Min EMOM 6 Back Squats 50-60% As many pushups in between sets WOD 9 Min AMRAP 3-6-9……. Thrusters 75/55 TTB Post your scores to the Whiteboard.

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WOD Oct 8

Workout of the Day 12-10-8-6: Dumbbell Strict Presses (Each Side) After Each Set: 21 GHD Sit-ups Followed by… 100 Band Pull-Aparts Teams of 3 4 laps 100 Hang Snatches (135/95) 80 Overhead Squats (135/95) 60 Squat Snatches (135/95) Post your scores to the Whiteboard.

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WOD Oct 7

Workout of the Day 150 Double Unders 10 Rounds: 6 Chest to Bar Pull-ups, 9 Handstand Push-ups, 12 Alternating Pistols ROW 2000 M Post your scores to the Whiteboard.

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WOD Oct 6

Workout of the Day Partner WOD 100 Double Unders 80 DB Snatch 60 Wall Ball 40 Push-ups 20 Ring Pull-ups Post your scores to the Whiteboard.

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WOD Oct 5

Workout of the Day Warm-up CORE 21-15-9 V-ups Bird Dogs Russian Twist 6 min EMOM Clean Pull + Squat Clean + Front Squat + Jerk WOD 5 Rounds 30 Double Unders 20 DB Snatch 5 HSPU Post your scores to the Whiteboard.

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WOD Oct 4

Workout of the Day Skill 5 Rounds :30 intervals Waiter Hold on 1 hand Overhead hold on the other walking around is optional Strength Push Press 7 Min Work up to a heavy 2 X 3 For Time: 2 Laps Med Ball Run 21 Thrusters (115/85) 2 Lap Med Ball Run 21 Burpee Box Jump

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WOD Oct 3

Workout of the Day CORE 4 Rounds :15 Dead Hang :20 Prone Hold :25 Crab Hold Strength 6 Min EMOM 6 Front Rack Lunges WOD AMRAP 12: 12 Lateral Barbell Burpees 9 Power Snatches (115/75) 6 C2B / 3 Bar M/U Post your scores to the Whiteboard.

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WOD Oct 2

Workout of the Day Skill On the Minute x 6: Snatch Pull + Hang Snatch + Hang Squat Snatch Gymnastic Conditioning AMRAP 6: 1 Toes to Bar 1 Handstand Push-ups 2 Toes to Bar 2 Handstand Push-ups 3 Toes to Bar 3 Handstand Push-ups … Continue to Climb by 1 Rep Each 5 Rounds For

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WOD Oct 1

Workout of the Day Strength Back Squat 6 Min EMOM 6 reps each “Two Tone” 30-20-10: Hang Clean (115/80) 3 Laps/ 2 Laps / 1 Lap Directly into… 10-20-30: Deadlifts (205/145) 20-40-60 Double Unders Post your scores to the Whiteboard.

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WOD Sept 30

Workout of the Day Heartburn” For Time: 1 Mile Run 10 Rounds of “Bergeron Beep Test” 1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees Post your scores to the Whiteboard.

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WOD Sept 28

Workout of the Day Warm-up Prep For Time: 30 Manmakers (35’s/20’s) “Clothesline” AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) … Up by (2’s) until finish Post your scores to the Whiteboard.

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WOD Sept 27

Workout of the Day Midline 4 Rounds: :20 Ring Dip Support Hold :25 GHD Supine Hold :30 Hand Stand Hold Barbell Bench Press: 4×8 Dumbbell Close Grip Floor Press: 4×15 Weighted Sit-ups: 4×15 WOD 40 Chest to Bar Pull-ups 30 Front Squats (115/85) 20 STO Post your scores to the Whiteboard.

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WOD Sept 26

Workout of the Day Warm-up Skill 5 Rounds :10 Seconds Inverted Barbell Row Hold :15 Seconds Double Kettlebell Static Squat Hold :20 Seconds Lying HollowRock hold Strength 5-4-3-2-1 Deadlift WOD “Gwen” 15-12-9: Unbroken Clean and Jerks you choose your weight Post your scores to the Whiteboard.

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WOD Sept 25

Workout of the Day 10 min Work on one Gymnastic for Belt 3 Sets: 12 Barbell Good Mornings 36 Hip Extensions Teams of 3: 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100 Barbell-Facing Burpees RD1   115/85 RD2   95/65   Post your scores to the Whiteboard.

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WOD Sept 24

Workout of the Day Warm-up Prep 3×10 – Alternating Pistols 3×8 – Ring Dips 3×6 – Strict Pull-ups For Time: 200 Meter Run, 21 Power Snatches 200 Meter Run, 21 Overhead Squats 200 Meter Run, 15 Power Snatches 200 Meter Run, 15 Overhead Squats 200 Meter Run, 9 Power Snatches 200 Meter Run, 9 Overhead

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WOD Sept 23

Workout of the Day WOD 3 rounds for time of: 25 dumbbell push jerks 50 double-unders 25 weighted step-ups 50 double-unders Men: 50-lb. dumbbells, 24-in. box Women: 35-lb. dumbbells, 20-in. box Post your scores to the Whiteboard.

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WOD Sept 22

Workout of the Day WOD 5 Rounds 5 Push-ups 5 Airsquats 5 Sit-ups 5 Burpees 5 Pull-ups 10-8-6-4-2 Back Squats 1 Lap in between Post your scores to the Whiteboard.

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WOD Sept 21

Workout of the Day Warm-up Prep CORE 5 Rounds 10 Windshield Wipers 10 Bicycles 10 Sec Hollow Rock Hold WOD 8 min AMRAP 8 DB Snatch 8 Ring Pull-ups 8 DB Thrusters 8 K2E Post your scores to the Whiteboard.

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WOD Sept 20

Workout of the Day Warm-up Prep Strength Front Squat 2×4 @ 70% 2×3 @ 75% 2×2 @ 80% Alternating On the Minute x 10 (5 Rounds) Even Minutes – 5 Push Presses Odd Minutes – 30 Seconds Max Bar Dead Hang Conditioning 3 Rounds For Time: 21 Wall Ball 15 Pull-ups 9 Box Jump Overs

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WOD Sept 19

Workout of the Day Warm-up Prep Conditioning 2 Rounds For Time: 75 Double Unders 25 Handstand Push-ups Strength Sumo Deadlifts 5 x 5 WOD 4 Rounds: 2 Laps 15 Sumo Deadlift High Pulls (95/65) 9 Burpee Box Jump Overs (24/20) Body Armor 50 Floor Bench Press Repetitions (50/35) *Every Break: 15 GHD Sit-ups Post your

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WOD Sept 18

Workout of the Day Warm-up Prep Strength 8 min EMOM Snatch Pull + Hang Squat Snatch + Squat Snatch WOD “Lucky 7’s” 5 Rounds: 7 Bar Muscle-Ups / C2B Pull-ups 7 Dumbbell Clusters (50’s/35’s) Conditioning 3 Rounds For Time: 21/15 Calorie Row 21 Lying Hollow Rock Post your scores to the Whiteboard.

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WOD Sept 17

Workout of the Day Warm-up Prep Clean and Jerk Complex On the 2:00 x 6: Hang Power Clean Hang Squat Clean Push Jerk Split Jerk 3 rounds for time of: Run 400 meters 10 Hang Squat Cleans 10 shoulder-to-overheads Post your scores to the Whiteboard.

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WOD Sept 16

Workout of the Day WOD “Dead Meat” For Time: 1 Mile Run, 100 Double Unders, 21 Deadlifts 800 Meter Run, 100 Double Unders, 15 Deadlifts 400 Meter Run, 100 Double Unders, 9 Deadlifts Each round the deadlifts get heavier Post your scores to the Whiteboard.

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WOD Sept 15

Workout of the Day Teams of 3 AMRAP 25: 40 Chest to Bar Pull-Ups 50 Barbell-Facing Burpees 60 Thrusters Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/80 Round 4 – 135/95 Round 5 – 155/105 (AMRAP in time remaining) Post your scores to the Whiteboard.

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WOD Sept 14

Workout of the Day Warm-up Prep Strength Tempo Back Squat 6 Sets of 2 Climbing to a moderate load. 5 second negative, 1 second pause in bottom. WOD 3 rounds for time of: 25 dumbbell push jerks 50 double-unders 25 weighted step-ups 50 double-unders Post your scores to the Whiteboard.

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WOD Sept 13

Workout of the Day Warm-up Prep Core With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.) Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight,

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WOD Sept 12

Workout of the Day Warm-up Prep Snatch Complex 6 Sets, On the 2:00: Power Snatch + Hang Squat Snatch + Squat Snatch (60% – 65% – 70% – 75%x3) For time: 21 squat snatches 30 push-ups 15 squat snatches 24 push-ups 9 squat snatches 18 push-ups Post your scores to the Whiteboard.

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WOD 9/11

Workout of the Day NEVER FORGET Warm-up Prep 2 x thru together 30 Seconds of each Jumping Jacks PU to Down Dog Airsquats Moment of Silence to reflect on all you have to be thankful for WOD “343” Honor the fallen FF who died in 9/11 Duty, Honor, Courage 100 Deadlifts 145/105 100 Power Cleans

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WOD Sept 10

Workout of the Day Strict Handstand Push-ups 20 Repetitions Rest 1 Minute 16 Repetitions Rest 1 Minute 12 Repetitions Rest 1 Minute 8 Repetitions Conditioning AMRAP 10: 10 Overhead Squats (95/65) 10 Box Jumps (24/20) 10 Toes to Bar 10 Calorie Row Post your scores to the Whiteboard.

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WOD Sept 9

Workout of the Day 3 Rounds For Time: 60 Air Squats 21 Sit-ups 15 Hang Power Cleans (155/105) 9 Push-ups Post your scores to the Whiteboard.

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WOD Sept 8

Workout of the Day Warm-up Busting out the Toys!!! Post your scores to the Whiteboard.

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WOD Sept 7

Workout of the Day Warm-up Prep For Time: 200 Meter Run 21 DB Snatch 50/35 18 Handstand Push-ups 15 DB Snatch 12 Handstand Push-ups 9 DB Snatch 6 Handstand Push-ups 200 m Run Not For Time: 30 Weighted Sit-ups 40 GHD 50 Sit-Ups Rest 2 Minutes 30 Weighted Hip Extensions 40 Empty Barbell Good Mornings

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WOD Sept 6

Workout of the Day Squat Clean Thruster Ladder For Time: 10 Reps @ 95/65 8 Reps @ 115/75 6 Reps @ 135/85 4 Reps @ 155/95 2 Reps @ 175/105 “Flash Flood” 2 Rounds For Time: 400 Meter Run 21 Thrusters (95/65) CORE 10-8-6-4-2 Dead Bugs 50-40-30-20-10 Bicycles Post your scores to the Whiteboard.

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WOD Sept 5

Workout of the Day Warm-up Prep Strength Stiff Legged Deads 2 x 8 2 x 6 2 x 4 WOD 2 Rounds: 21 Deadlifts (135/95) 15 Barbell-Facing Burpees 9 Push Jerks (135/95) Coaches Challenge–3rd Round Post your scores to the Whiteboard.

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WOD Sept 4

Workout of the Day WARM_UP PREP Front Squat 5 Reps @ 75% 4 Reps @ 80% 3 Reps @ 85% 2 Reps @ 90% 1 Rep @ 93-95% For Time: 30 Chest to Bar Pull-Ups 2 laps 15 Power Snatches (135/95) 2 laps 15 Power Snatches (135/95) 2 laps 30 Chest to Bar Pull-Ups Post

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WOD Sept 2

Workout of the Day Warm-up Criss Cross” AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar Post your scores to the Whiteboard.

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