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WOD Wednesday, May 24, 2017

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PERFORMANCE
.
A) Every 90 sec for 5 sets:
1 Clean + 2 Front Squats @ 70-80% of 1RM Clean
.
B) 5 Rounds for Time:
50 Double Unders
5 Squat Cleans 155/105
**12-15 min Cap
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FITNESS
.
A) Every 90 sec for 5 sets:
2 Hang Power Clean + 3 Front Squats
.
B) 5 Rounds for Time:
100 Double Unders
10 Hang Squat Cleans 75/55
.
FIT CAMP
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A) EMOM for 10 mins Alternate between:
12 Hip Extensions
40 sec of a Plank Hold **Add weight if you’d like
.
B) 8 Rounds for Time:
20 Body Weight Lunges
20 DB Snatch (10/side)
20 Mountain Climbers (10/side)

WOD Monday, May 22, 2017

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PERFORMANCE
.
A) Every 2 mins for 6 sets:
2 Back Squats @ 95% of 3RM
.
B) 11 min AMRAP:
11 Box Jumps 30”/24”
22 Calorie Row
33 GHD Sit ups
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FITNESS
.
A) Every 2 mins for 6 sets:
6 Back Squats + 6 Deadbugs/side
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B) 11 min AMRAP:
11 Box Jumps/Plate Jumps/Step ups
22 Calorie Row
33 ABMAT Sit ups
.
FIT CAMP
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A) 6 Rounds for Time:
600m Run (1st Speed Bump)
20 Kettlebell Swings
10 Burpees

Team WOD Saturday, May 20, 2017

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PERFORMANCE
.
A) For Time:
150 Push Press 95/65
**Must Switch every 15 repetitions
*6 min Cap
.
REST 2 mins
.
B) 18 min AMRAP:
50 Power Cleans 95/65
50 Front Squats 95/65
50 Toes 2 Bar
**Break it up however you would like between you and your partner
.
FITNESS
.
A) For Time:
150 Push Press 65/45
**Must Switch every 15 repetitions
*6 min Cap
.
REST 2 mins
.
B) 18 min AMRAP:
50 Power Cleans 65/45
50 Front Squats 65/45
100 ABMAT Sit ups
**Break it up however you would like between you and your partner

WOD Friday, May 19, 2017

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Behind the scenes of our corporate wellness testimonial video shoot.
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PERFORMANCE
.
A) 3 Rounds for Time:
10 Overhead Squats 135/95 *Rx’d+ = 5 Overhead Squats 185/135
50 Double Unders
.
B) 4 Rounds for Quality:
15 Strict Press 75/55
15 Hip Extensions
.
FITNESS
.
A) 3 Rounds for Time:
10 Overhead Squats 95/65
100 Single Unders
.
B) 4 Rounds for Quality:
15 Strict Press 55/35
15 Hip Extensions
.
FIT CAMP
.
Death by Weighted ABMAT Sit up: Max out at 15 minutes. If you reach max before 15, complete last full round for the remainder of the 15 minutes
.
B) 10 Rounds for Time:
10 Push ups
15 Kettlebell Swings
20 Medicine Ball Over Shoulder

WOD Thursday, May 18, 2017

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PERFORMANCE
.
A) Every 2 mins for 4 sets:
3 Front Squats + 1 Push Jerk
.
B) For Time:
50 Box Jumps 30”/24”
100 Front Rack Lunges 75/55
2000m Row
.
FITNESS
.
A) Every 2 mins for 4 sets:
6 Front Squats + 20 sec Side Plank/side
.
B) For Time:
40 Box Jumps 24/20 or Plate Jumps
80 Front Rack Lunges 55/35
1600m Row
.
FIT CAMP
.
A) 20 min AMRAP:
20 KB Deadlift
300m MB Run (2x150m Run)
40 Parallette Jump Overs
50 Mountain Climbers
.
B) 3 Rounds of:
45 sec Plank Hold
15 sec Rest
45 sec Glute Bridge Hold
15 sec Rest

WOD Wednesday, May 17, 2017

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Pizza and GHD sit-ups? The perfect combo?? lol
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PERFORMANCE
.
A) Every 1:15 for 6 sets:
2 Power Snatches @ 65-75% 1RM Snatch
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B) 15 min AMRAP:
50 Kettlebell Swings 53/35
35 GHD Sit ups
20 Bar Muscle ups
.
FITNESS
.
A) Every 1:15 6 sets:
5 Hang Power Snatch + 30 sec Plank Hold
.
B) 15 min AMRAP:
50 Kettlebell Swings 35/26
50 ABMAT Sit ups
50 Pull ups
.
FIT CAMP
.
1 Mile Run for Time
.
B) 12 min AMRAP:
50 Jump Rope or 25 Double Unders
50 Air Squats
.
C) 12 min AMRAP:
12 DB Single Arm Push Press (12/side each round)
24 Bodyweight Lunges

Team WOD Saturday, May 13, 2017

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PERFORMANCE
.
A) For Time:
100 Overhead Squats 115/75
**Must switch every 10 repetitions (7 min cap)
.
REST 3 mins
.
B) For Time:
100 Burpees
100 Pistols
100 Toes 2 Bar
100 Kettlebell Swings 70/53
(20 min cap)
.
FITNESS
.
A) For Time:
100 Overhead Squats 75/55
**Must switch every 10 repetitions (7 min cap)
.
REST 3 mins
.
B) For Time:
100 Burpees
150 Air Squats
150 ABMAT Sit ups
100 Kettlebell Swings 44/26
(20 min cap)