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WOD Friday, April 14, 2017

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PERFORMANCE
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A) Every 2 min Back Squats:
3×3 @ 70-80%
2×2 @ 80-90%
1×1 @ 90-95%
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B) 12 min AMRAP:
3, 6, 9, 12, 15, 18…
Wall Ball 30/20
Bar Muscle ups *1, 2, 3, 4, 5, 6…
Sumo Deadlift High Pull 95/65
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FITNESS
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A) Every 2 mins for 6 sets:
2 Pause Back Squats + 4 Back Squats
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B) 12 min AMRAP:
3, 6, 9, 12, 15, 18…
Wall Ball 20/14
Pull ups
Sumo Deadlift High Pull 65/45
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FIT CAMP
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30 Minute AMRAP
150 m Med Ball Carry
40 Med Ball Over the Shoulder
30 Med Ball Front Squats
20 Box Jump Overs

WOD Thursday, April 13, 2017

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Ashley is our newest member to complete fundamentals with Coach Collin . Let’s make sure to congratulate her, say hi and introduce yourselves if you have not already! Welcome to the club Ashley. Super excited to have you aboard 🙂
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PERFORMANCE
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A) Every 90 seconds for 8 total sets(4/exercise):
Hi Hang Snatch x 3 reps
1 min of Double Unders
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B) For Time:
15-12-9-6-3 Handstand Push ups
5-4-3-2-1 Overhead Squats 165/115
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FITNESS
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A) Every 90 seconds for 8 total sets (4/exercise):
Hi Hang Snatch x 5 reps + 45 sec Plank Hold
1 min of Double Under attempts or Single Unders
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B) For Time:
15-12-9-6-3 Seated DB Strict Press
15-12-9-6-3 Overhead Squats 55/35
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FIT CAMP
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A) 5 Rounds for QUALITY
15 Sumo Deadlift High Pull
150’ Overhead Carry
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B) 10 Rounds for time:
10 Pushups
10 Jumping Pullups
10 Back Extensions

WOD Wednesday, April 12, 2017

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PERFORMANCE
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A) Every 90 sec for 8 total sets (4/exercise):
1 min of Rope Climbs *Legless is an option
1 min of GHD Sit ups
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B) 5 Round for Time:
400m Run
21 Deadlift 185/135
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FITNESS
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A) Every 90 sec for 8 total sets (4/exercise):
1 min of Ring Dips
1 min of ABMAT Sit ups
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B) 5 Rounds for Time:
300m Run
15 Deadlifts 135/95
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FIT CAMP
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A) 5 Rounds for time:
20 DB Lunges
20 DB Push Press
20 Lateral Plate Stepovers
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B) 4 Rounds of:
1 minute ME calories on the Rower
Rest 30 secs
1 minute ME Shuttle Run 75’
Rest 30 secs

WOD Tuesday, April 11, 2017

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PERFORMANCE
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A) Every 2 minutes for 6 sets:
1 Pause Front Squat + 1 Front Squat + 1 Jerk
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B) “Jackie”
For Time:
1,000m Row
50 Thrusters 45#
30 Pull ups
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FITNESS
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A) Every 2 minutes for 6 sets:
1 Pause Front Squat + 3 Front Squats + 3 Push Press
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B) For Time:
750m Row
45 Thrusters 35#
30 Jumping Pull ups
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FIT CAMP
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A) Every Minute on the Minute for 15 mins:
Max repetitions of Plank Drags in 40 sec
Max repetitions of Bicycle Kicks in 40 sec
Max repetitions of Supermans for 40 sec
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B) 6 cycles of:
2 minute AMRAP
50 Single Unders
10 Wall Balls
Rest 1 minute

WOD Monday, April 10, 2017

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PERFORMANCE
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A) 25 min AMRAP:
15 Power Cleans 115/75
30 Burpees
30 Pistols
15 Toes 2 Bar
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FITNESS
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A) 25 min AMRAP:
15 Hang Power Cleans 75/55
30 Burpees
30 Air Squats
15 Hanging Knee Tucks or 15 ABMAT Sit ups
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FIT CAMP
A) EMOM x 12 min
Max repetitions of DB Snatch in 40 secs
Side Plank 20 secs/side
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B) 20 minute AMRAP
15 Burpees
30 Kettlebell Swings
45 ABMat Situps
300 m Run

WOD Thursday, April 6, 2017

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PERFORMANCE
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A) Every 90 seconds for 5 sets:
1 Power Clean + 1 Hang Power Clean + 2 Push Press
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B) 5 Rounds for Time:
4 Hang Power Clean 205/145
8 Burpees
32 Double Unders
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FITNESS
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A) Every 90 seconds for 5 sets:
3 Hang Power Clean + 3 Push Press and 20 Ankle Side Touches (10/side)
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B) 5 Rounds for Time:
5 Hang Power Clean 115/75
8 Burpees
50 Single Unders
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FIT CAMP

On a Running Clock…
A) 0-15 min:
12 min AMRAP:
12 Wall Balls
12 Kettlebell Swing
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B) 15-30 min:
1 Mile Run
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C) 30-45 min:
12 min AMRAP:
12 Sumo Deadlift High Pull w/ Kettlebell
12 Air Squats

WOD Tuesday, April 4, 2017

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PERFORMANCE
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A) Every 2 minutes for 6 sets:
1 Pause Front Squat + 1 Front Squat
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B) 7 min AMRAP:
12 Thrusters 75/55
12 Toes to Bar
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FITNESS
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A) Every 2 minutes for 6 sets:
3 Pause Front Squat + 3 Front Squat and 15 sec Side Plank each side
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B) 7 min AMRAP:
12 Thrusters 45/35
12 Hanging Knee Raises/12 ABMat Situps
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FIT CAMP
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A) 6 Rounds of:
Max Calorie row in 1:30, then rest 30 seconds
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B) 10 Rounds for TIme:
10 DB Push Press
15 ABMAT Sit ups
30 Single Unders or 15 Double Unders

WOD Monday, April 3, 2017

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PERFORMANCE

A) Every 90 sec for 8 total sets (4 per exercise):
5 Deadlifts
ME Strict Handstand Push ups + ME Kipping Handstand Push ups w/o coming off wall

B) “Helen”
3 Rounds for Time:
400m run
21 Kettlebell Swings 53/35
12 Pullups
FITNESS
A) Every 90 sec for 8 sets:
5 Deadlifts
ME DB Push Press in 40 secs

B) “Mini-Helen”
3 Rounds for Time:
300m run
21 Kettlebell Swings 35/26
12 Jumping Pullups

FIT CAMP
A) EMOM x 12 min
Max repetitions of a Hip Extension in 40 secs
Max repetitions of Jumping Squats
Max repetitions of Plank to Push up

B) Every 3 mins for 7 total sets:
150 m Run
75’ Walking Lunge
Max Effort Burpees
**Score is total burpees accumulated