Thursday, July 18, 2019

Performance

Every 3 min for 5 sets
12 barbell rows
8 bench press

“Fran”
For time
21-15-9
Pull-ups
Thrusters, 95/65#

Intermediate

Every 3 min for 5 sets
12 barbell rows
8 bench press

For time
21-15-9
Pull-ups
Thrusters, 65/45#

Fitness

Every 3 min for 5 sets
12 ring rows
8 bench press

For time
21-15-9
Jumping pull-ups
15-12-9
Thrusters, 20/10# DB

Burn

With a continuously running clock for 30 min

Two rounds of
1 mile run
100 anchored sit-ups

Then,

50 burpees

Wednesday, July 17, 2019

Performance

E4MOM for 20 min
400 meter row
50 double-unders

AMRAP in 10 min:
15 GHD sit-ups
20 Kettlebell swings, 53/35#

Intermediate

E4MOM for 20 min
400 meter row
25 double-unders

AMRAP in 10 min:
15 GHD sit-ups, to parallel
20 Kettlebell swings, 44/26#

Fitness

E4MOM for 20 min
300 meter row
75 jump rope

AMRAP in 10 min:
15 AbMat sit-ups
15 American Kettlebell swings, 26/18#

Burn

E5MOM for 30 min
10 cal assault bike
200 meter run
30 Russain KB swings
40 flutter kicks

Tuesday, July 16, 2019

Performance

E3MOM for 15 min
20 weighted hip extensions, 50/35# DB
150 farmers carry, heaviest possible but unbroken
Rest

For time:
21-18-15-12-9
Assault bike cals
Overhead lunges, 115/85#

Intermediate

E3MOM for 15 min
20 weighted hip extensions, 35/20# DB
150 farmers carry, 53/35# KB
Rest

For time:
21-18-15-12-9
Assault bike cals
Overhead lunges, 95/65#

Fitness

E3MOM for 15 min
20 hip extensions
150 farmers carry
Rest

For time:
15-12-9-6-3
Assault bike cals
Lunges, 20/10# DB

Burn

With a continuously running clock

EMOM for 12 min
45 sec work 15 sec rest
Wall sits
Push-ups
Sit-ups

Rest 3 min

E3MOM for 15 min
15 Box jumps
30 Russian twist
15 DB step-ups

Monday, July 15, 2019

Our Muscle-Up Clinic was a great success! Everyone who attended walked away with more knowledge and the tools they need to improve their craft. A few of our athletes even got their first muscle-up.

It is always fun and exciting to be a part of our athletes’ growth! Thank you to everyone who made it out and for those of you who wanted to come, but couldn’t make it, we will continue to run clinics and hope to see you at the next one!

We are a Lifestyle. We are a Community. We are Fitness.

Performance

Every 90 sec for 6 sets
5-4-3-3-2-1
Front squats

Six rounds for time
9 Front squats, 155/105#
6 Toes to ring
3 Muscle-ups

Intermediate

Every 90 sec for 6 sets
5-4-3-3-2-1
Front squats

Six rounds for time
9 Front squats, 125/85#
6 Toes to bar
3 Chest to bar

Fitness

Every 90 sec for 6 sets
5 Front squats 30 sec plank

Six rounds for time
9 Front squats, 65/45#
9 Hanging knee raises
9 Pull-ups

Saturday, July 13, 2019

Performance

AMRAP in 10 min
60 cal ski erg
60 goblet squats, 70/53#

Rest 3 min

AMRAP in 10 min
30 devils press, 50/35#
60 GHD sit-ups

Rest 3 min

AMRAP in 10 min
60 SDHP, 115/74#
60 push-press, 115/75#

Intermediate

AMRAP in 10 min
50 cal ski erg
50 goblet squats, 53/35#

Rest 3 min

AMRAP in 10 min
20 devils press, 35/20#
50 GHD sit-ups, parallel

Rest 3 min

AMRAP in 10 min
50 SDHP, 95/65#
50 push-press, 95/65#

Fitness

AMRAP in 10 min
40 cal ski erg
40 goblet squats, 35/26#

Rest 3 min

AMRAP in 10 min
20 devils press, 20/10#
50 AbMat sit-ups

Rest 3 min

AMRAP in 10 min
40 SDHP, 45/35#
40 push-press, 45/35#

One partner working at a time. Complete as many rounds or reps as possible in the given time.

Friday, July 12, 2019

Performance

EMOM for 10 min
1 snatch + 10 V-ups

Three rounds for time
400 meter run
20 DB snatch, 50/35#
20 pull-ups

Intermediate

EMOM for 10 min
1 snatch + 10 jack knives

Three rounds for time
400 meter run
20 DB snatch, 40/30#
20 pull-ups

Fitness

EMOM for 10 min
3 high hang power snatch + 10 jack knives

Three rounds for time
300 meter run
20 DB snatch, 30/20#
20 jumping pull-ups

Thursday, July 11, 2019

Performance

E6MOM fo 30 min
30 wall balls, 20/14#
25 russian kettlebell swings, 70/53#
20 knees to elbow
15 burpees
10 power cleans, 135/95#

Intermediate
E6MOM fo 30 min
30 wall balls, 20/14#
25 russian kettlebell swings, 53/35#
20 knees to elbow
15 burpees
10 power cleans, 95/65#

Fitness

E6MOM fo 30 min
20 wall balls, 14/10#
20 russian kettlebell swings, 35/26#
20 AbMat sit-ups
10 burpees
10 hang power cleans, 65/45#

Wednesday, July 10, 2019

Performance

Every 90 sec for 6 sets
5-4-3-3-2-1 Back squat

Four rounds for time
10 push press, 155/105
20 pistols

Intermediate

Every 90 sec for 6 sets
5-4-3-3-2-1 Back squat

Four rounds for time
10 push press, 115/75
12 pistols

Fitness

Every 90 sec for 6 sets
5 Back squats + 30 sec plank hold

Four rounds for time
10 push press, 75/55
20 air squats

Tuesday, July 9, 2019

Performance

EMOM for 8 min, alternate
8 DB bench press
12 inverted bar rows, feet on box

AMRAP in 20 min
20 single arm thursters, 50/35#
2 rope climbs
20 handstand push-ups
40 double-unders

Intermediate

EMOM for 8 min, alternate
8 DB bench press
12 inverted bar rows

AMRAP in 20 min
20 single arm thursters, 35/20#
1 rope climbs
15 box handstand push-ups
30 double-unders

Fitness

EMOM for 8 min, alternate
8 DB bench press
10 ring rows

AMRAP in 20 min
20 single arm thursters, 20/15#
10 pull-ups
15 push-ups
40 jump rope

Burn

With a continuously running clock

0-12 min
Every 90 sec for 8 sets
12/10 cals ski erg

12-22 min
Every 75 sec for 8 sets
8 devils presses

22-30 min
EMOM for 8 min
20 Russian KB swings
20 push-ups

Monday, July 8, 2019

Performance

E3MOM for 15 min
4 deadlifts
12 weighted glute bridges, 50/35#
36 russian twist, 50/35#

“Christine”
Three rounds for time
500 meter row
21 box jumps, 24/20″
12 BW deadlifts

Intermediate

E3MOM for 15 min
4 deadlifts
12 glute bridges, 35/20#
24 russian twist, 35/20#”

Three rounds for time
400 meter row
21 box jumps, 24/20″
12-75% BW deadlifts

Fitness

E3MOM for 15 min
4 deadlifts
12 glute bridges
24 russian twist”

Three rounds for time
350 meter row
15 box jumps, 20/16″
12-50% BW deadlifts

Saturday, July 6, 2019

Performance

AMRAP in 3min of:
Back Squats, 205#/135# (alt with partner for max reps)

Rest 3min (put barbell away)

AMRAP in 24min of:

Buy In: 1mile Run (both partners must complete mile before round starts)

Then,

AMRAP in remaining time of:
50 Handstand Push Ups
50 Toes to Bar
10 Rope Climb

(Broken Up any way, divided evenly)

Intermediate

AMRAP in 3min of:
Back Squats, 135#/95# (alt with partner for max reps)

Rest 3min (put barbell away)

AMRAP in 24min of:

Buy In: 1200m Run (both partners must complete mile before round starts)

Then,

AMRAP in remaining time of:
50 ABMAT Handstand Push Ups
50 Toes to Parallel
50 Strict Pull-Ups

(Broken Up any way, divided evenly)

Fitness

AMRAP in 3min of:
Back Squats,75#/55# (alt with partner for max reps)

Rest 3min (put barbell away)

AMRAP in 24min of:

Buy In: 1200m Run (both partners must complete mile before round starts)

Then,

AMRAP in remaining time of:
50 DB Strict Press
50 Synchro Sit-Ups (ea)
50 Strict Pull-Ups

(Broken Up any way, divided evenly)

Friday, July 5, 2019

Performance

5×1 Segmented Power Snatch (Pause in Hang position above knees for 2-3secs), every 1:30

For Time:
21-15-9
Hang Power Snatch, 115#/75#
GHD Sit-Up
Row (cals)

Intermediate

5×1 Segmented Power Snatch (Pause in Hang position above knees for 2-3secs), every 1:30

For Time:
21-15-9
Hang Power Snatch, 95#/65#
GHD Sit-Up to Parallel
Row (cals)

Fitness

5×1 Segmented Power Snatch (Pause in Hang position above knees for 2-3secs) + 45sec Plank Hold, every 1:30

For Time:
21-15-9
Hang Power Snatch, 65##/35#
Sit-Up
Row (cals)

Burn

Class cancelled

Thursday, July 4, 2019

Performance

4th of July WOD

“Morrison”

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20#/14#
Box jump, 24”/20”
Kettlebell swings, 53#/35#

In memory of U.S. Army Spc. Scott Morrison

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Intermediate

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 14#/10#
Box jump, 20”/16”
Kettlebell swings, 35#/26#

Fitness

5 Rounds For Time of:
30 Wall Balls, 10#/4#
30 Step Ups, 20”/16”
30 Russian KB Swings, 35#/26#

Wednesday, June 3, 2019

Performance:

Clean Complex, every 2min for 5 sets:
Clean Pull + Low Hang Clean + Front Squat

5 Cycles, every 2:30 minutes:
8 Front Squats, 165#/115#
6 Toes to Bar
4 Chest to Bar Pull Up
2 Bar Muscle Up

Intermediate:

Clean Complex, every 2min for 5 sets:
Clean Pull + Low Hang Power Clean + Front Squat

5 Cycles, every 2:30 minutes:
8 Front Squats, 125#/85#
6 Toes to Parallel
4 Pull Up
2 Chest to Bar Pull-Up

Fitness

AMRAP in 10min:
Clean Pull + Low Hang Power Clean + Front Squat
300m Run

AMRAP in 12min of:
12 Front Squats, 75#/45#
12 Jack Knife Sit-Ups
12 Banded Pull-Ups

Tuesday, July 2, 2019

Performance

4 Rounds, every 2:30min:
8 Bench Press
10 DB Bent Over Rows
12 Weighted Hip Extension

4 Rounds For Time of:
25 Push Ups
50 Double Unders
250m Row

Intermediate

4 Rounds, every 2:30min:
8 Bench Press
10 DB Bent Over Rows
12 Hip Extension

4 Rounds For Time of:
25 Push Ups
25 Double Unders
250m Row

Fitness

4 Rounds, every 2:30min:
8 Bench Press
10 DB Bent Over Rows
12 Hip Extension

4 Rounds For Time of:
20 Push Ups
60 Single Unders
200m Row

Burn 🍑

With a continuously running clock

E3MOM for 9 min
10 Single leg hip thrusts
10 eccentric single leg hip thrust (2 up/1 down)
10 B-stance hip thrust
10-sec pause single leg hip thrust (at the top)

Rest 1 min

EMOM for 9 min, alternate between:
8 bulgarian split squats
8 reps of 3 goblet pulse front squats plus 1 front squat
45 sec plank

Rest 1 min

AMRAP in 10 min
200 meter run
25 air squats

Monday, July 1, 2019

Performance

E2MOM, For 16min alt between:
150m KB Farmer Carry, 53#/35#
25cal Assault Bike
12 Devil’s Press, 50#/35#

AMRAP in 8min of:
8 Push Press, 125#/85#
8 Bar Facing Burpees

Intermediate

E2MOM, For 16min alt between:
150m KB Farmer Carry, 35#/26#
20cal Assault Bike
12 Devil’s Press, 35#/20#

AMRAP in 8min of:
8 Push Press, 95#/65#
8 Bar Facing Burpees

Fitness

E2MOM, For 16min alt between:
150m KB Farmer Carry, 26#/18#
15cal Assault Bike
12 Devil’s Press, 20#/10#

AMRAP in 8min of:
8 Push Press, 65#/35#
8 Burpees

Saturday, June 29, 2019

Performance

AMRAP in 30min:

Buy In:

1.5mile Run (break up into 200m Sprints – 6 ea)

Then,

AMRAP in remaining time of:
2 Rope Climbs
12 Thrusters, 115#/75#
24 Push Ups
*alt exercise between partners*

Intermediate

AMRAP in 30min:

Buy In:

1.5mile Run (break up into 200m Sprints – 6 ea)

Then,

AMRAP in remaining time of:
12 Strict Pull-Ups
12 Thrusters, 75#/55#
18 Push Ups
*alt exercise between partners*

Fitness

AMRAP in 30min:

Buy In:

1.5mile Run (break up into 200m Sprints – 6 ea)

Then,

AMRAP in remaining time of:
12 Ring Rows
12 Thrusters, 65#/35#
12 Push Ups
*alt exercise between partners*

Friday, June 28, 2019

Performance

5×3 Pos Power Clean, every 1:30

AMRAP in 9min of:
9 Hang Power Clean, 155#/105#
12 Front Rack Lunges, 6 ea leg, alt leg, 155#/105#
15 GHD Sit-Ups

Intermediate

5×3 Pos Power Clean, every 1:30

AMRAP in 9min of:
9 Hang Power Clean, 115#/75#
12 Front Rack Lunges, 6 ea leg, alt leg, 115#/75#
15 GHD Sit-Ups to Parallel

Fitness

5×3 Hang Power Cleans + 40sec Plank Hold, every 1:30

AMRAP in 9min of:
9 Hang Power Clean, 75#/45#
12 Front Rack Lunges, 6 ea leg, alt leg, 75#/45#
24 Sit-Ups

Burn

Every 5 min for 30 min
150’ prowler push
15 Box jumps
20 Plate ground to overhead
20 Overhead lunges
250 meter row

Thursday, June 27, 2019

Performance

EMOM for 6min, complete:
3 Sumo Stance Deadlift

For Time:
50 Double-Unders
40 Wall Balls, 20#/14#
30 SDHP, 95#/65#
20 Ring Dips
1k Row
20 Ring Dips
30 SDHP, 95#/65#
40 Wall Balls, 20#/14#
50 Double-Unders

Intermediate

EMOM for 6min, alt between:
3 Sumo Stance Deadlift

For Time:
500m Row
30 Double-Unders
40 Wall Balls, 14#/10#
30 SDHP, 65#/45#
20 Banded Ring Dips
500m Row
20 Banded Ring Dips
30 SDHP, 65#/45#
40 Wall Balls, 14#/10#
30 Double-Unders

Fitness

EMOM for 6min, alt between:
5 Sumo Stance Deadlift
20 Jack Knife Sit-Ups

For Time:
400m Row
50 Single-Unders
40 Wall Balls, 14#/10#
30 KB SDHP, 53#/35#
20 Bench/Box Dips
400m Row
20 Bench/Box Dips
30 KB SDHP, 53#/35#
40 Wall Balls, 14#/10#
50 Single-Unders

Burn

With a continuously running clock

EMOM for 12 min, alternate
6 reps (3 ¼ squat pulse goblet squats + 1 front squat) (perform all squats in sumo stance)
45 sec DB glute bridges
45 sec Barbell good mornings

Rest 3 min

E3MOM for 15 min
30 sec side bridge right
30 sec side bridge left
30 sec flutter kicks
30 DB Russian twist

Wednesday, June 26, 2019

Performance:
Snatch Complex, every 1:30min (5sets)
1 Snatch Pull + 1 Low Hang Snatch + 1 OHS @ 75-80% of 1RM

For Time, reps of:
21-18-15-12-9-6-3
DB Snatch, alt Arms, 50#/35#
Burpee Box Jump Overs, 24”/20”

Intermediate:

Snatch Complex, every 1:30min (5sets)
1 Snatch Pull + 1 Low Hang Snatch + 1 OHS @ 70% of 1RM

For Time, reps of:
21-18-15-12-9-6-3
DB Snatch, alt Arms, 35#/20#
Burpee Box Jump Overs, 20”/16”

Fitness

Snatch Complex, AMRAP in 7min:
1 Snatch Pull + 1 Low Hang Power Snatch + 1 OHS + 150m Run

For Time, reps of:
21-18-15-12-9-6-3
DB Snatch, alt Arms, 20#/10# (pull from mid shin)
Burpee Step Up, 20”/16”

Archived WODS

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