Warm Up - 2 Laps - 10 Lunge Steps - 10 Side Lunge Steps - 10 push-ups - 10 sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - Bar Warm Up Push Press – 5-3

Strength WOD - Push Press - 1-1-1-1-1-1-1 (Compare to 8/27/21)

WOD - 12 Min AMRAP
5 Handstand Push ups L2-Modified Depth L1-Pike / Knees on Box
10 Abmat Sit ups
100ft Broad Jump
Rounds + Reps

Partner WOD - **1 Partner completes a round while the other partner rests** - Alternate until all rounds are completed

300m Bike

8 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

6 Sumo Deadlift High Pull

4 Burpees

20 Rounds for Time

Warm Up - 2 Lap Run - Front Skip - Back Skip Open Hip - 5 Burpees - 10 Goose Steps - 10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups - 20 sec Down Dog - 20 sec Up Dog - 200m Run - 2 Min Thoracic Extension - 10 Sec Overhead Bar Hold - Rest 15 Sec - 3 Rounds - 1 Rep of each: ¼ OHS / ½ OHS / 5 Full OHS - 3 Rounds -

Strength WOD - Overhead Squats - 7-7-7-7-7-7-7 (Compare to 8/19/21)

WOD - 15 Min Cap (8/19/21 or 3/11/21)

30 Turkish Get Ups L3-55/35# L2-45/25# L1-35/15#

For Time

L3

Minute 1 - 200/180m Row

Minute 2 - 50 Double unders

Minute 3 - 10 Wall Ball Shots 20/14#

Minute 4 - 10 Box Jumps 24/20”

6 Rounds

**AMRAP if you can’t keep up**

L2

Minute 1 - 150/120m Row

Minute 2 - 50 Running Singles

Minute 3 - 10 Wall Ball Shots 16/12#

Minute 4 - 10 Box Jumps 20/18”

6 Rounds

**AMRAP if you can’t keep up**

L1

Minute 1 - 125/100m Row

Minute 2 - 50 High Jump Singles

Minute 3 - 10 Wall Ball Shots 14/10#

Minute 4 - 10 Box Jumps 18/16”

6 Rounds

**AMRAP if you can’t keep up**

Warm Up - 20 Jumping Jacks - 10 Squats - 10 Hollow Rocks - 20 Mountain Climbers - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank - 20 Heel Pulls - 10 Goose Steps - PVC - 5 Pass Thrus - 10 Around the World - 5 Back Presses - 5 SOTTS Presses - 2 Rounds of Snatch Complex - Empty Bar Warm Up - 5 sec Overhead Hold - 5 sec OHS Hold - 3 Rounds - 1 High Hang Squat Snatch - 1 Low Hang Squat Snatch - 1 Squat Snatch - 2 Rounds

Strength WOD - Snatch - 1 High Hang Squat Snatch - 1 Low Hang Squat Snatch - 1 Squat Snatch - 7 Rounds

WOD - 9 Min AMRAP

8 Alt. DB Snatches L3-50/35# L2-40/25# L1-30/15#

40 Double unders

Rounds + Reps

Warm Up - Walking Lunge Twist - Heel to butt - Quad Pull - Knee pull to chest - Side lunge - 10 Squats - PVC Pass Thru - Around world - Back Presses - Trunk Twist - Arm circles - 10 Push ups - 10 Pull ups - 10 Abmat Sit ups - Bear Crawl.

WOD - (Compare to 3/24/20 or 12/18/18 or 10/18/17)

“Barbara”

20 Pull-ups L2-Banded L1-Ring Rows

30 Push-ups L2-Worm Up L1-Knees

40 Abmat Sit-ups L2- Same L1-Same

50 Squats L2-Same L1-Same

-Rest 3 Min-

5 Rounds for Total Time L2-4 Rounds L1-3 Rounds

Warm Up

3 Laps - Front Skip - Back Skip - Goose Step - Side Lunge - PVC Trunk Twist - 10 Pass Thrus - 10 Back Rack Presses - Then -

10 Push Ups - 10 Sit ups - 10 Squats - 10 Pull ups (5 strict) - Crabwalk / Inchworm - 2 Min Each Banded Elbow - 2 Min Each Calf Smash -

Movement Prep - 5 Reps of each rep - 3 Rounds

WOD - (Compare to 11/13/20 or 12/6/19)

“Fight Gone Bad!”

**1 Min AMRAP at each station**

Wall-ball shots L3-20/14# L2-16/10# L1-14/8#

Sumo deadlift high-pull L3-75/55# L2-55/35# L1-45/25#

Box jump L3-20/16” L2-18/16” L1-16/12”

Push press L3-75/55# L2-55/35# L1-45/25#

Cal Row

3 Rounds for Total Reps

Warm Up - 10 Lunge Steps - 10 Side Lunge Steps - 10 Pushups - 10 Sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 5 Back Presses - 5 Slo-Mo Shoulder Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - 30 sec Handstand Hold - Bar Warm Up Shoulder Press - 5-4

Strength WOD - Shoulder Press - 3-3-3-3-3-3-3 (Compare to 8/17/21)

WOD - ½ Cindy - 10 Min AMRAP

5 Pull ups L2-Banded L1-Ring Rows

10 Push ups L2-Worm up L1-Knees

15 Squats

Rounds + Reps

Warm Up - 100m Run - Goose Step - Side Lunge - 30 sec High Jump Singles - 10 Squats - 10 Push ups - 30 sec running Singles - 10 Pull ups - 10 Lying T2B - 30 sec DUs - Bear Crawl - 5 Down/Up Dogs - 10 Pass Thrus - 10 Around the world - 10 Back Presses - 10 Shoulder Stretch - Movement Prep - 5 Reps of each - 2 Rounds

Veterans Day WOD (Compare to 11/11/20)

11 Min AMRAP

11 Wall Ball Shots L3-20/14# L2-16/10# L1-14/8#

11 Power Cleans L3-135/95# L2-95/65# L1-65/45#

11 Pull ups L2- Banded L1-Ring Rows

- Rest 2 Min -

11 Min AMRAP

11 DB Snatches L3-50/35# L2-40/25# L1-30/15#

11 DB Overhead Lunge Steps

18 Double Unders L2-Running Singles L1-High Jump Singles

Rounds + Reps

Warm Up - 2 Laps - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - Empty Bar - 5 Good Mornings - 5 Front Squats Squats - 2 Rounds - 1 Lap - Bar Warm Up - Front Squat - 5-4

Strength WOD - Front Squat - 7-7-7-7-7-7-7 (Compare to 8/13/21)

WOD - 9 Min AMRAP

3 Power Cleans L3-95/65# L2-65/45# L1-55/35#

5 Front Squats

7 Shoulder to Overhead

Rounds + Reps

Warm Up - 200m Run - Goose Steps - 5 Down Dog / Up Dog - 10 Pushups - 30 sec Plank - 30 sec Hang - 10 Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Lying T2B - 10 Pull ups - Empty Bar - 5 Good Mornings 5 Straight Leg Deadlifts - 2 Rounds - Bar Warm Up - Deadlift - 5-3

Strength WOD - Deadlift - 1-1-1-1-1-1-1 (Compare to 8/26/21)

WOD - 10 Min EMOM (Compare to 8/26/21)

Odd Min: 15 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

Even Min: 15 SDLHP L3-55/35# L2-45/25# L1-35/15#

**AMRAP if you can’t keep up**

Warm Up - 30 sec Jump Rope - Front Skip - Back Skip - PVC - 10 Pass Thrus - 10 ATW - 10 Back Presses - 30 sec Jump Rope - 10 Lunge Steps - 10 Side Lunge - Inchworm - 10 Push-ups - 10 Pull ups - 10 Sit ups - 10 Squats - Movement Prep -

WOD - 30 Min AMRAP

80 Double Unders L2-40 Double unders L1-80 High Jump singles

60 Power Cleans L3-115/85# L2-85/55# L1-65/45#

50 Burpees

40 Shoulder to Overhead

30 Toes to Bar

20 Deadlifts

10 Power Snatches

For Time

Partner WOD

1000m Row

-Then-

12 Alternating Rounds

10 Sumo Deadlift High Pulls L3-55/35# L2-45/25# L1-35/15#

10 Wall Ball Shots L3-20/14# L2-16/10# L1-14/8#

-Then-

800m Row

-Then-

10 Alternating Rounds

5 Goblet Squats L3-55/35# L2-45/25# L1-35/15#

10 KB Swings L3-55/35# L2-45/25# L1-35/15#

-Then-

600m Row

-Then-

8 Alternating Rounds

25 Double unders

10 Alternating DB Snatches L3-50/35# L2-40/25# L1-30/15#

For Time

Warm Up - 200m Run - 30 sec Plank - 30 sec Squat Hold - 30 sec Zig Zag Jump - 30 sec Push up Plank - 30 sec (each) Side Lunge - 30 sec Criss Cross Jumps - 30 sec Hang - 30 sec (each) Lunge (inside hand to sky) - 30 sec Down Dog - 30 sec Up Dog - 1 Lap Shuffle - 30 sec Chicken Wing - 4 Turkish Get ups - Push Jerk 3 Pwr - 2 Rt Split 2 Lt Split - 2 Rounds

Strength WOD - Push Jerk - 3-3-3-3-3-3-3 (Compare to 8/9/21)

WOD - 12 Min AMRAP

8 Pull ups L2-Banded L1-Ring Rows

6 DB Thrusters L3-50/35# L2-40/25# L1-30/15#

4 Toes to Bar L2-K290 L1-Lying T2B

Rounds + Reps

Warm Up - 2 Laps - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - With Bar - Airplane Twist (Rt/Lt) - Empty Bar - 5 Good Mornings - 5 Back Squats - 2 Rounds - Bar Warm Up - Back Squat - 7-7

Strength WOD - Back Squat - 7-7-7-7-7-7-7 (Compare to 8/11/21)

WOD - 10 Min EMOM

3 Back Squats (from the rack) @ 60% of 7RM

10 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

**AMRAP if you can’t keep up**

Warm Up - 2 Lap Run- 10 Squats - 10 Hollow Rocks - 20 Jumping Jacks - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank -1 Lap Run - 10 Goose Steps - Empty Bar Warm Up - 5 sec Front Rack Hold - 5 sec Front Squat Hold - 3 Rounds - 1 High Hang - 1 Low Hang - 1 Squat Clean - 3 Rounds -

Strength WOD - Clean - 1 High Hang Squat Clean - 1 Low Hang Squat Clean - 1 Squat Clean - 7 Rounds

WOD - 12 Min AMRAP

5 Power Cleans L3 - 155/105# L2 - 115/85# L1 - 85/55#

10 Over the Bar Burpees

25 Double Unders

Rounds + Reps

Warm Up - 2 Laps - 10 Lunge Steps - 10 Side Lunge Steps - 10 push-ups - 10 sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - Bar Warm Up Push Press – 5-4

Strength WOD - Push Press - 3-3-3-3-3-3-3 (Compare to 7/26/21)

WOD - 10 Min AMRAP (Compare to 1/18/21)

5 S2OH @ 60% of 3RM (PP)

7 Power Cleans

9 Front Squats

Rounds + Reps

Partner WOD - Share the Work / Only one works at a time

50 Deadlifts L3-225/185# L2-185/125# L1-135/95#

30 Burpee Box Jump Overs L3-24/20” L2-20/18” L1-18/16”

40 Deadlifts

25 Burpee Box Jump Overs

30 Deadlifts

20 Burpee Box Jump Overs

20 Deadlifts

15 Burpee Box Jump Overs

10 Deadlifts

10 Burpee Box Jump Overs

For Time

Warm Up - 2 Lap Run - Front Skip - Back Skip Open Hip - 5 Burpees - 10 Goose Steps - 10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups - 20 sec Down Dog - 20 sec Up Dog - 200m Run - 2 Min Thoracic Extension - 10 Sec Overhead Bar Hold - Rest 15 Sec - 3 Rounds - 1 Rep of each: ¼ OHS / ½ OHS / 5 Full OHS - 3 Rounds - 3 - 2

Strength WOD - Overhead Squat - 1-1-1-1-1-1-1 (Compare to 8/4/21)

WOD (Compare to 5/13/21)

21 - 15 - 9

Thrusters L3-95/65# L2-65/45# L1-55/35#

Bar Facing Burpees

For Time