Warm Up - 10 leg swings/leg (across the body) - 10 leg swings/leg (front to back) - 10 alternating Samson stretches - 10 alternating scorpion stretches - 200-meter jog - 10 reverse lunges - 200-meter run - 10 box step-ups - 20 alternating plank shoulder taps - 10 med-ball front squats (facing the target) - 20 mountain climbers
10 med-ball push press (tossing the ball to the target) - 20 tuck jumps- 10 wall-ball shots - 5 box jumps - 5 wall-ball shots – Use workout variations.

WOD - “Kelly”
400-m run L2-300m L1-200m
30 box jumps L3-24/20” L2-20/18” L1-16/12”
30 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
– Step down from the box.

5 Rounds for Time

Post WOD - 1:00 foam roll calf/leg - 1:00 lacrosse ball roll/foot

Warm Up - 2 sets:  1:00 bike - 10 inchworm + push-ups - 10 banded pull-aparts - 10 banded monster walks - :30 handstand hold, pike handstand hold, or plank hold from the knees - 2 sets :30 bike for calories (moderate pace) - :10 plank hold/side – Rest 1:00 between sets -

WOD - 20 Min AMRAP
Bike for calories
L3-Every 20 calories, stop and perform a :20 side plank/side

L2-Every 15 calories, stop and perform a :20 side plank/side.

L1- Every 10 calories, stop and perform a :20 side plank from the knees/side.
Strength - Front Squat - 3-3-3-3-3 (3 Min per set)

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll lats

Warm Up - 2 sets:  :20 arm circles forward - :20 arm circles backward - 5 elbow-to-insteps, left - 5 elbow-to-insteps, right - :20 plate hops - :10 rest - :20 counterbalance plate squats - :10 rest - :20 burpees to a target (12/12 in) - :10 rest - PVC:  10 pass-throughs - 10 around the world - 5 back rack presses - 3 hang snatch shrug - 3 hang snatch high pulls - 3 hang power snatches - 3 power snatches - 3 squat snatches - Empty bar:  3 power snatches - 3 squat snatches -

Strength - Snatch (sqt or pwr) - 1-1-1-1-1-1-1 (2:30 per set)

WOD
15-12-9-6-3 L2-same L1-10-8-6-4-2
Lateral burpees over the bar
5-4-3-2-1
Squat snatches L3-185/125# L2-135/95# L1-45/35#

For time

Post WOD - 1:00 couch stretch/leg - 1:00 banded shoulder stretch/arm

We will be hosting the Appletown Throwdown this Saturday so there will be no Open Gym.

Come check out the event and support our athletes who are participating!

Back to regular business on Monday 4/28/25.

Warm Up - 200-meter run - Hip rotations – out and around - Hip rotations – in and out - 5 air squats - front skips - back skips - side skips - 5 air squats - 20 sec zig zag jumps - High knees - Butt kickers - 5 air squats - Power snatch / overhead squats:  3 snatch deadlifts - 3 snatch pulls - 3 power snatches - 3 ¼ OHS - 3 ½ OHS - 3 OHS - Build up:  5 sets:  1 power snatch - 1 overhead squat - 1 squat snatch (unbroken) (2 Min per set) - 1 set per partner:  3-calorie bike, row, or ski - 2 power snatches - 2 overhead squats – Use workout variations

Partner WOD - 20 Min AMRAP
200-meter run L2-same L1-100m
10-cal bike, row, or ski L2-8 cals L1-6 cals
5 power snatches L3-155/105# L2-115/75# L1-45/35#
5 overhead squats L3-155/105# L2-115/75# L1-45/35#
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.

Total Rounds + Reps

Post WOD - 1 min banded shoulder stretch / side or 1 min bar hang

Warm Up - 200-meter row, slow - 10 med-ball chest passes with a partner - 10 med-ball lateral passes with a partner (3/side) - 10 alternating box step-ups with a partner - 6 med-ball chest passes with a partner - 6 med-ball lateral passes with a partner (3/side) - 6 box jumps - 3 sets:  3 shoulder presses – elbows in front of the bar in the rack - 3 sumo deadlifts – feet just wider than squat stance - 3 jumps in place (on sets 2 and 3 have athletes box jump and step down) - 1 set:  200-meter row, faster - 2 sets:  5 med-ball thrusters - 5 wall-ball shots - 1 set:  5 dip and holds - 5 dip and drives - 5 push presses - 1 set:  5 sumo deadlifts - 5 sumo deadlift + shrugs - 5 sumo deadlift high pulls (pause at the hips on the return) - 5 sumo deadlift high pulls - 5 wall-ball shots - 5 push presses - 5 box jumps - 5 sumo deadlift high pulls  – Use workout variations

WOD
1:00 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
1:00 sumo deadlift high pulls L3-75/55# L2-65/45# L1-55/35#
1:00 box jumps L3-20/18” L2-18/16” L1-16/12”
1:00 push presses L3-75/55# L2-65/45# L1-55/35#
1:00 row for calories
– Rest 1:00 between rounds -

3 Rounds for Total Reps

Post WOD - 2 sets:  :30 lacrosse ball calf roll/leg - :30 lacrosse ball foot roll/foot

Warm Up - 2 rounds:  :30 jumping jacks - 10 shoulder tap + shoulder tap + push-ups - 10 alternating Spiderman twists - 10 air squats - Empty bar clean:  5 Clean DL to mid-thigh - 5 Clean DL shrugs - 5 muscle cleans - 5 front squats - 5 hang squat cleans - 5 squat cleans - then - 3 cleans pulls + 3 cleans (2 pwr, 1 sqt) + 3 hang cleans (2 pwr, 1 sqt) - Build in load:  1 clean pull - 1 clean - 1 hang clean - 3 sets

Strength I - Clean Complex - 1 clean pull + 1 sqt or pwr clean + 1 hang sqt or pwr clean - 7 sets (3 Min per set)

Strength II - Weighted pull up - 5-4-3-2-1 (2 Min per set)

Post WOD - 2 sets:  :30 alternating scorpion stretch - :30 pigeon stretch/leg

Warm Up - 1:00 alternating Samson lunges - :30 push-ups from the knees - :30 bent-over rows - 1:00 up-down + jump and reaches - :30 scap pull-ups - :30 shoulder presses - 30 jumping jacks - 10 ring rows - 20 mountain climbers - :30 plank hold - 10 kip swings - :30 single-unders - 10 sit-ups - 5 pull-ups - :30 double-unders - 10 sit-ups - 5 chest-to-bar pull-ups -

WOD
50 double-unders L2-25 DUs L1-50 singles
40 AbMat sit-ups L2-30 reps L1-25 reps
30 chest-to-bar pull-ups L2-pullups L1-Ring rows

2 rounds for time

Strength - Shoulder Press - 3-3-3-3-3+

Post WOD - 30 reach, roll, and lift

Warm Up - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks - Outside feet - Inside feet - front skips - back skips - side skips - High knees - Butt kicks - Carioca - Shuttle runs - 200m run (easy) - :30 alternating hamstring scoops - 20 sec zig zag jumps - 20 sec front to back - 10 sec zig zag (single leg) - 10 sec front to back (single leg) - 200m run -

WOD II

Every 5 Min
400-meter run L2-300m L1-200m

5 Rounds Slowest run time

WOD II - Tabata
:20 air squats
:10 rest

8 sets

Post WOD - :30 lacrosse ball roll bottom of each foot - :30 standing hamstring stretch/side - :30 calf stretch/side

Warm Up - 1 Min Bike/Row - Zig Zag Jump - Front Skip - Back Skip - 10 Squats - 10 Pushups - 10 Sit ups - 10 Pull ups - 1 Min Row/Bike - 5 Burpees - 5 Broad Jumps - Bear Crawl - 5 Down/Up Dog - 30 sec Handstand hold - Movement Prep -

GOOD FRIDAY WOD (Compare to 4/9/23)

100 Double unders L2-Mix L1-High Jump Singles

800m Barbell Carry L3-95/65# L2-65/45# L1-55/35#

100 Burpees

For Time

Post WOD - 1 min calf smash/side - 1 min upper back roller - 1 min bar hang

Warm Up - 1 set:  1:00 row (easy) - 10 single-leg calf raises/leg - 10 alternating step-ups (slow) - :45 row (moderate) - 20 alternating toy soldiers - 10 alternating step-ups (fast) - :30 row (fast) - :15 Samson stretch/lunge/leg - 5 box jumps (slow) - :20 row (sprint) - 10 box jumps (fast) - T2B:  5 kip swings - 5 knees to 90 - 5 knees to armpits - 5 toes to bar -

WOD I
15 toes-to-bars L2-15 Knees as high as possible L1-15 hanging knee raises
20 box jumps L3-24/20” L2-20/16” L1-16/12”
– Step down from the box.

5 Rounds for Time

WOD II

4 Min running clock:

400m run L2-300m L1-200m

 - Rest with remaining time -

4 rounds slowest time

POST WOD - 1:00 banded shoulder stretch/side - 1:00 couch stretch/side

Warm Up - 2:00 bike - 15 PVC pass-throughs - 15 PVC good mornings (wide stance) - 10 sumo-deadlift high pulls - 5 elbow-to-instep/leg - 10 counterbalance plate squats - 2 sets:  PVC then Empty bar:  5 hang power snatches - 5 push presses - 5 sumo deadlift high pulls - 5 front squats - Add Weight:  repeat 5 reps of each movement - Working weight: 5 reps of each movement -

WOD - “Andi”
100 hang power snatches L3-65/45# L2-70 reps @45/35# L1-50 reps @ 25/15#
100 push presses
100 sumo deadlift high pulls
100 front squats

For time:

Post WOD - 1:00 scorpion stretch/side - 1:00 child’s pose stretch

Warm Up - 2 sets:  10 Slow squats - 10 Spiderman lunges - 10 Cossack squats (5/leg) - 5 goblet squats - 5 paused goblet squats - Back squat:  3 ¼ squats - 3 ½ squats - 5 pause squats - 5 back squats -

Strength - Back Squat - (5-4-3 (2 Min per set)) 3-3-3-3-3-3-3-3-3-3 ( 2:45 per set)

Post WOD - 1:00 standing pike stretch (feet narrow) - 1:00 standing pike stretch (feet wide)

Warm Up -  jog down/back - tip toe walk - heel walk - walking lunge - side lunge - 10 squat jumps - zig zag jumps - criss cross jumps - 20 sec Samson stretch / side - 20 sec down dog - 20 sec up dog - 20 sec forearm stretch - Clean & Jerk:  10 clean deadlifts - 8 clean pulls - 6 power cleans 5 jump and lands (no bar; hands at shoulders) - 5 jump, punch, and lands with arms extended overhead (no bar) - 5 push jerks - 5 clean and jerks - Clean & Jerk build up:  2-2-2

Strength - Clean & Jerk - Wave 1:  72% x 3 - 77% x 2 - 82% x 1 - Wave 2:  77% x 3 - 82% x 2 - 84% x 1 - Wave 3:  82% x 2 - 87% x 1 - 92% x 1 - Heavy single x 1 (2 Min per set)

WOD

Every 2 Min
10 deadlifts L3-185/125# L2-135/95# L1-65/45#
Max shuttle runs – 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds -

5 Sets for Total shuttle runs

Post WOD - 2 sets:  1:00 standing leg swings (front and back) - 1:00 sit and reach

Warm Up

2 sets:
5 scap pull-ups
10 kip swings
10 air squats
30 jumping jacks

2 sets:
10 front squats (empty barbell)
2-5 strict pull-ups
30 skier jacks

1 set:
5 front squats (95/135 lb)
4 pull-to-stands
200-meter run

1 set:
5 front squats (125/185 lb)
1 rope climb
200-meter run

2 sets:
3 front squats (155/225 lb)
1 rope climb
100-meter run with a plate
– Rest :30 between sets.

Partner WOD: Share the work / One works at a time
5 front squats L3-225/155# L2-155/105# L1-75/55#
5 rope climbs L2-2 rope climbs L1-5 hand over hand
400-meter run with a plate L3-45/25# L2-35/15# L1-25/10#

5 Rounds for time (30:00 CAP)

Post WOD - 1:00 foam roll quadriceps/leg - 1:00 foam roll hamstrings/leg

Warm Up - 1 set:  :20 lunge steps - 5 inchworms - :20 Samson stretch / side - 10 ring rows - :20 side lunges - 5 inchworms - 10 alternating Cossack squats - 10 challenging ring rows - 3 sets:  :30 wall-facing squats - :30 rest - 1 set:  5 tempo push-ups (:02 down) - 10 push-ups - 5 kips - 3 lever down/knees up - 2 kipping pull up pause at the top - 5 kipping pullups

WOD I
3 pull-ups L2-3 jumping pull ups L1-2 ring rows
6 push-ups L2-worm up L1-4 push up from knees
9 air squats L2-same L1-6 air squats

20 Rounds for Time

WOD II
:10 L-sit holds L2-knees bent L1- hanging knees bent
:20 rest

8 sets

Post WOD - 1:00 down dog to up dog - 1:00 banded shoulder stretch/side

Warm Up - 2 sets:  :40 bike, row, or ski - 10 PVC pass-throughs - 10 PVC overhead squats to above parallel - Power Snatch:  10 snatch deadlift - 8 snatch deadlift + shrugs - 6 snatch high pulls - 5 muscle snatches - 5 hang power snatches - 5 power snatches - 3 sets:  2 power snatches – Build to workout load -

WOD

30:00 bike, row, or ski
– Perform 2 power snatches every 20 calories (you pick the weight)

For total calories

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll lats

Warm Up - 2 sets:  10 alternating Spiderman stretches - 10 banded good mornings - 10 ATY raises (small plates or dumbbells) - 2 sets:  :30 easy pace - :20 moderate pace - :10 fast pace (row, bike, ski) - 2 sets:  :30 band pull-aparts - 5 hand-release push-ups - 10 single-leg toe touches/leg - 5 ring rows - 2 sets:  Single-dumbbell suitcase carry (50 ft) - 3 single-dumbbell push jerks, right arm - 3 single-dumbbell push jerks, left arm – Build to workout load

WOD I - 12 Min AMRAP

100-m single-dumbbell suitcase carry L3-70/60# L2-50/40# L1-30/20#
7 single-dumbbell push jerks, right arm
7 single-dumbbell push jerks, left arm

Rounds + Reps

WOD II
20 box jumps L3-30/24” L2-24/20” L1-16/12”

800m run
20 pull ups

For Time (10 Min CAP)

Post WOD - 30 reach, roll, and lifts

Warm Up - 2 sets:  10 calf raises - 10 plate toe taps - 10 step-ups - 10 drop-and-lands off of the plate - 10 squat jumps - 5 squat jumps (bottom to bottom)  - 1 set:  10 clean deadlifts - 8 clean pulls - 6 power cleans - 5 touch-and-go power cleans from mid-shin - 10 jump and lands (no bar; hands at shoulders) - 8 jump, punch, and lands with arms extended overhead (no bar) - 6 push jerks - 5 clean and jerks - Every 2:00 for 3 sets:  2 clean and jerks – Build in load.

Strength - Clean & Jerk - Wave 1:  70% x 3 - 75% x 2 - 80% x 1 - Wave 2:  75% x 3 - 80% x 2 - 80% x 1 - Wave 3:  80% x 3 - 85% x 2 - 90% x 1

WOD

2 Min running clock

15/12 Cal Bike L2-13/11 cals L1-10/8 cals

8 sets - Slowest time is your score

Post WOD - 1 min pigeon stretch / side

Warm Up - On a 5:00 clock:  :40 easy row - :20 hard row – No rest between changes in pace - 3 sets:  7 plate squats - 7 hanging knee raises - :20 PVC front squat hold - 3 sets:  3 knees-to-elbows - 5 front squats – Build in load to your first working set.

WOD

21-18-15-12-9 L2-18-15-12-9-6 L1-15-12-9-6-3
Knees-to-elbows L2-Knees AHAP L1-Hanging knee raises
Front squats L3-115/75# L2-95/65# L1-45/35#

For Time

Strength - Shoulder Press - 5-5-5-5-5+(set 4 weight)

Post WOD - 1:00 foam roll quads - 1:00 couch stretch/side