Warm Up – 2 Laps – (Gather Equipment / Start with Light Weight) 10 Double Unders – 8 SDLHP – 6 Deadlifts – 4 OTB Burpees – 2 Squat Cleans – 1 Lap Shuffle – (Add weight) - 10 Double Unders – 8 SDLHP – 6 Deadlifts – 4 OTB Burpees – 2 Squat Cleans – 5 Banded Pass Thrus – 5 Banded Good Mornings – 2 Rounds – 1 Rounds of movements with the working weight.

WOD – “Groundhog Day” 20 Min AMRAP

1 Squat Clean L3-155/105# L2-115/85# L1-95/65#

2 Over the Bar Burpees

3 Deadlifts L3-155/105# L2-115/85# L1-95/65#

4 Sumo Deadlift High Pulls L3-70/55# L2-55/35# L1-45/25#

5 Double Unders L2-Mix L1-High Jump Singles

Total Reps Completed

Warm Up – 1 Min Bike – Walking Lunge – Side Lunge – Bear Crawl / Inchworm – 30 sec Down/Up/Child – 10 Squats – 10 Pushups – 10 Lying T2B – 10 Pull ups – PVC – Trunk Twist – 5 Good Mornings – 5 Pass Thrus – 5 Back Presses – 10 Around the World – 5 SOTTS Presses – Shoulder Stretch – Gather Equipment – 5 Box Jumps – 5 Push Presses – 5 Toes to Bar – 1 Min Banded Elbow (each) - 5 Box Jumps – 5 Push Presses – 5 Toes to Bar – 1 Min Calf Smash (each) - 5 Box Jumps – 5 Push Presses – 5 Toes to Bar -

WOD – CrossFit Open 12.3 –

18 Min AMRAP

15 Box Jumps L3-24/20” L2-20/18” L1-18/16”

12 Push Presses L3-115/85# L2-95/75# L1-75/55#

9 Toes to Bar L2- Knees AHAP L1-Lying T2B

Rounds + 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 - 3

Strength WOD - Shoulder Press - 1-1-1-1-1-1-1 (Compare to 11/17/22)

WOD - 10 Min AMRAP (9/5/22)

3 Bar Muscle Ups L2-3 C2B Pull ups/3 Ring Dips L3-3 Ring Rows/3 Pushups

6 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

25 Double Unders

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

WOD (12/1/22

50 Box jump L3-24/20” L2-40 @ 20/18” L1-35 @ 18/16”
50 Jumping pull-ups 
50 KB swings L3-35/25# L2-40 @ 30/20# L1-35 @ 25/15
50 Walking Lunge steps L2- 40 reps L1-35 reps
50 Knees to elbows L2-Knees AHAP L1-Lying T2B
50 Push press L3-45/35# L2- 40 @ 40/30# L1- 35 @ 35/25#
50 Back extensions L2- 40 Superman L1-35 Superman
50 Wall ball shots L3-20/14# L2-40 @ 16/10# L1-35 @ 14/8#
50 Burpees L2 - 40 reps L1-35 reps
50 Double unders L2-40 High Jump Singles L1-35 HJS

For Time

Partner WOD - You Go / I Go -

12 Min AMRAP

8 Weighted Lunge Steps L3-45/25# L2-35/15# L1-25/10#

8 Sumo Deadlift High Pull

Rounds + Reps

-Rest 3 Min-

12 Min AMRAP

12/10 Calorie Row L2-10/8 Cal L1-8/6

5 Over the Rower Burpees

Rounds + Reps

Total Rounds + Reps

BRING A FRIEND FRIDAY!

Warm Up - 2 Min Row/Bike - Walking Lunge - Goose Step - Side Lunge - 10 Squats - PVC - 10 Pass Thrus - 10 ATW - 10 Back Press - 10 Pushups - 10 T2B - 10 Pull ups - 200m Run - Bear Crawl - Movement Prep -

WOD – Partners Share the Work / Only One Works at a Time

8 Min AMRAP

20/16 Calorie Bike L2-18/14 Cal L1-16/12 Cal

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

Rounds + Reps

-Rest 2 Min-

8 Min AMRAP

20 Box Jumps L3-24/20” L2-L2-20/18” L1-18/16”

10 Toes to Bar L2-Knees to 90 L1-Lying T2B

Rounds + Reps

-Rest 2 Min-

8 Min AMRAP

10 Handstand Kick Ups / Wall Step ups

20 Alt. Jumping Lunges L2-Same L1-Lunge Steps

Rounds + Reps

Total Rounds + Reps

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 - 1 Round of Snatch Progression -

Strength WOD – Snatch Progression – 5 Rounds (Compare to 11/17/22)

Strength WOD – Snatch Complex – 5 Rounds (Compare to 11/30/22)

WOD

10 sec max Burpees

-20 sec Rest-

8 Rounds Total 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 - 5 - 3

Strength WOD – Back Squat – 1-1-1-1-1-1-1 (Compare to 11/18/22)

WOD – 10 Min EMOM

From the Rack:

5 Back Squats @ 55%

5 Burpees

Rounds + Reps

Warm Up - 3 Laps - Tip Toe Walk - Heel Walk - Side Skip - Goose Step - 2 Laps - 10 Pushups - 10 Sit ups - 10 Pull ups - 10 Squats - 1 Lap - Bear Crawl - inchworm - Movement Prep

WOD

L3

10 Min AMRAP

200ft DB/KB Overhead Carry L3-55/35# L2-45/25# L1-35/15# (single arm / switch at the turn)

10 Burpees

35 Double unders L2-Mix L1-High Jump Singles

Rounds + Reps

-Rest 3 Min-

10 Min AMRAP

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

35 Double Unders L2-Mix L1-High Jump Singles

10 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

Rounds + Reps

Warm Up - 100m Run - 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 - 5 Back Presses - Shoulder Stretch - Empty Bar - 5 Shoulder Press - 4 Push Press - 3 Push Jerk - 2 Rounds - 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 11/14/22)

WOD - 11 Min AMRAP (Compare to 11/14/22)

5 Over the Bar Burpees

5 Strict Pull ups L2-Kipping L1-Jumping

5 Power Snatches L3-75/50# L2-65/45# L1-55/35#

Rounds + Reps

PARTNER WOD

- Share the work / One partner works at a time -

4800m Bike

For Time

3 Min Rest -

-Then-

15 Min AMRAP

40 Double Unders / High Jump Singles

30 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

6 Turkish Get Ups L3-50/35# L2-40/25# L1-30/15#

Rounds + Reps

BRING A FRIEND FRIDAY!

Warm Up - 2 Min Row/Bike - Walking Lunge - Goose Step - Side Lunge - 10 Squats - PVC - 10 Pass Thrus - 10 ATW - 10 Back Press - 10 Pushups - 10 T2B - 10 Pull ups - 200m Run - Bear Crawl - Movement Prep -

PARTNER WOD – “You Go, I Go”

Alternating Rounds of the following:

10/8 Calorie Row

8 Box Jumps / Step ups L3-24/20” L2-20/18” L1-18/16”

6 Pull ups L2-Jumping Pull ups L1-Ring Rows

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

16 Total Rounds for Time

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 - 7-6

Strength WOD - Deadlift - 5-5-5-5-5-5-5 (Compare to 11/10/22)

WOD - 11 Min AMRAP (3/4/22)

100ft Walking Lunge

100ft Broad Jump

100ft Shuttle Run

10 Burpees

Rounds + Reps

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 - 10 Banded Pass Thrus - 10 Lying Banded Leg Raises (each) - PVC - 5 Back Presses - 5 Snatch Balance - 5 OHS - 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 - 5-5-5-5-5-5-5 (Compare to 11/15/22)

WOD – 12 Min AMRAP

4 DB Overhead Squat (2Rt/2Lt) L3-50/30# L2-40/20# L1-30/10#

6 Alt DB Snatch

8 Alt. DB S2OH

Rounds + Reps

Warm Up - 2 Laps - 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 - 1-1-1-1-1-1-1 (Compare to 11/4/22)

WOD - 10 Min AMRAP

100ft Overhead Walk L3-95/65# L2-65/45# L1-55/35# (with a bar – drop bar to make the turn)

50ft Bear Crawl

50ft Sprint

Rounds + Distance

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 Squat Clean - 1 Low Hang Squat Clean - 1 Squat Clean - 1 to Knee - 1 to the Hip - 1 Power Pull - 1 Squat Clean - 2 Rounds -

Strength WOD – Clean – 3-3-3-3-3-3-3 (Compare to 11/4/22)

WOD (Compare to 11/4/22)

30 sec Clean & Jerk L3-135/95# L2-95/65# L1-65/45#

30 sec Rest

8 Rounds for Total Reps

Partner WOD

You Go, I Go Format - One Partner completes a round while the other partner “rest” -

3 Pull ups L2-Banded L1-Jumping

5 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

7 GHD Sit ups L2-Abmat Straight leg sit ups L1-Abmat Med Ball Sit ups

9/7 Calorie Bike

20 Total Rounds for Time

“Bring a Friend FRIDAY”

Warm Up - 2 Min Row/Bike - Walking Lunge - Goose Step - Side Lunge - 10 Squats - PVC - 10 Pass Thrus - 10 ATW - 10 Back Press - 10 Pushups - 10 T2B - 10 Pull ups - 200m Run - Bear Crawl - Movement Prep -

Partner WOD

30 sec of work

30 sec of rest

Each partner alternates working for 30 sec at each station for 3 rounds before rotating to the next station.

- Calorie Bike x 3 Rounds

- Rest 30 sec -

- Sumo Deadlift High Pull L3-55/35# L2-45/25# L1-35/15# x 3 Rounds

- Rest 30 sec -

- Double Unders or Plate Jumps (side to side) x 3 Rounds

- Rest 30 sec -

- Goblet Squats L3-55/35# L2-45/25# L1-35/15# x 3 Rounds

- Rest 30 sec -

- Calorie Row x 3 Rounds

- Rest 30 sec -

- Handstands / Wall Step ups x 3 Rounds

- Rest 30 sec -

For Total Reps + Calories

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 - 7-6

Strength WOD - Front Squat - 5-5-5-5-5-5-5 (Compare to 11/8/22)

WOD - 10 Min AMRAP (5/19/22)

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

1 Pull ups L2-Banded L1-Ring Rows

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

2 Pull ups L2-Banded L1-Ring Rows

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

3 Pull ups L2-Banded L1-Ring Rows

Etc. Continue up the ladder for 10 Min

For Total Reps

Warm Up - 3 Laps - Bear Crawl - Walking Lunge - Goose Step - PVC - 10 Pass Thrus - 10 ATW - 5 Back Presses - 5 Push Presses - 10 Push ups - 10 Sit ups - 10 Pull ups - 10 Squats - 5 Burpees - 5 Down/Up Dogs - Elbow - Bar Warm Up - 2 Clean & Jerks - 3 KB Swings - 3 Wall Ball Shots- 2 Over the Bar Burpees - 3 Rounds -

WOD - 24 Min EMOM (6/17/22)

Min 1: 5 Clean & Jerks L3-135/95# L2-95/65# L1-65/45#

Min 2: 15 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

Min 3: 15 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

Min 4: 10 Over the Bar Burpees

Min 5: -Rest-

5 Rounds