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 – 1-1-1-1-1-1-1 (Compare to 2/7/23)

WOD – 10 Min AMRAP (Compare to 2/7/23)

200m Run L2-200m Run L1-100m Run

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

5 Rounds for Time

Warm Up - 3 Laps - Bear Crawl - Inchworm - 5 Squats - 5 Pushups - 5 Lying T2B - 5 Strict Pull ups - 10 Side Lunge steps - PVC Pass Thrus - SOTTS press

Movement Prep - 5 reps of each movement for 3 Rounds

Partner WOD (Compare to 3/3/22)

60 Back Squats 135/95# (From the Rack) L2-95/65# L1-65/45#

50 Calorie Row / 40 Cal Bike

40 Pull ups L2-Banded Pull ups L1-Ring Rows

50 Alt Back Rack Lunges (From the Rack / In Place)

40 Calorie Row / 30 Cal Bike

30 Pull ups

40 Back Squats (From Rack)

30 Calorie Row / 20 Cal Bike

20 Pull ups

For Time

**Share the Work**

**Only one partner works at a time**

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 1/12/23)

WOD - 10 Min AMRAP (1/12/23)

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 - Walking Lunge - Side Lunge - 10 push ups - 10 sit ups - 10 Pull ups - 10 Squats  - Arm Circles – 30 sec Handstand - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller)  - 1 Min (each) Banded elbow – 30 sec Handstand - Bar Warm Up - 5 Power Cleans - 5 Power Snatches - 5 Wall Ball Shots - 3 Rounds (work to working weight)

WOD-24 Min EMOM (Compare to 4/7/22 or 4/6/21 or 4/24/20 or 5/1/19) 

Min 1 - 5 Power Cleans L3-115/85# L2-85/55# L1-55/35#

            5 Over the Bar Burpees

Min 2 - 40 Double Unders L2-Mix DUs/HJS L1-HJS

Min 3 - 5 Power Snatches – L3-115/85# L2-85/55# L1-55/35#

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

Min 4 - 15 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

-1 Min Rest-

5 Rounds

TEAM WOD #2

You Pick the Weight – Max Reps

2a

4 Min Max Reps Deadlift – Team score is rep number times weight –

Both members must use the same weight.

You must use the weight you choose for the entire workout.

Male Female

275# 185#

185# 125#

115# 80#

-Rest 2 Min-

-Then-

2b

8 Min to Heaviest Complex – Team score will be the combined heaviest lift by each partner -

Deadlift + Hang Clean + Shoulder to Overhead – Lifter must pause for 1 second before performing the next movement. (ex. DL (hold 1 sec) Hng Cln (hold 1 sec) S2OH)

All three movements must be successfully lifted without dropping the bar for the lift to count.

Again, the combined heaviest lift of each partner will be the team score.

Warm Up – 2 Laps – Walking Lunge – Side Lunge – 5 Squats – 5 Inchworm Push-ups – 5 Down/Up/Child Pose – 5 Kips – 5 Pull ups – 5 Push-ups – 2 Min Lat Smash (each) – 3 Pull ups – 6 Push-ups – 9 Squats -

WOD (Compare to 4/5/22)

7 Min AMRAP

3 Pull ups L2-Banded L1-Ring Rows

6 Push Ups

9 Squats

Rounds + Reps

-Rest 2 Min-

7 Min AMRAP

5 Pull ups L2-Banded L1-Ring Rows

10 Push Ups

15 Squats

Rounds + Reps

-Rest 2 Min-

7 Min AMRAP

10 Pull ups L2-Banded L1-Ring Rows

20 Push ups

30 Squats

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 12/29/22)

WOD - 12 Min AMRAP

200m Run

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

6 Pull ups L2-Banded L1-Ring Rows

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 1/26/23)

Strength WOD – Snatch Complex – 5 Rounds (Compare to 1/26/23)

WOD

Tabata Burpees

20 sec max reps

10 sec rest

8 Rounds for 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 - 4

Strength WOD - Back Squat - 3-3-3-3-3-3-3 (Compare to 1/5/23)

WOD (15 Min Cap) (Compare 1/5/23

-Wear a vest if you have one-

5 Pull ups / Banded / Ring Rows

10 HOD Push ups

15 Squats

10 Rounds for Time

Individual - WOD #1

1a

60 Calorie Bike

For Time (This time will be used as a Tie breaker if needed)

-Immediately after completing 60 calories on the bike-

1b

20 Thrusters 135/95#

30 Over the Bar Burpees

20 Power Snatches 135/95#

30 Burpee Box Jump Overs 30/24”

For Total Time

TEAM WOD #1

“You Go, I Go”

One partner completes a round before their partner completes a round.

All rounds and reps completed will be scored as total reps.

16 Min AMRAP

10/8 Calorie Bike

8 Over the Bar Burpees Rxd/Int-Jump over bar Beg-Step over bar

6 Thrusters Rxd-115/85# Int-95/65# Beg-65/45#

Total 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 – 3-3-3-3-3-3-3 (Compare to 12/27/22)

WOD – 12 Min AMRAP

10 Single Arm Overhead DB Alt. Lunge Steps L3-50/35# L2-40/25# L1-30/15#

100ft Farmers carry (50ft Rt/ 50ft Lt)

5 Goblet Squats L3-50/35# L2-40/25# L1-30/15#

Rounds + Reps

Warm Up – 2 Laps Run – 10 Singles - Goose Steps - 5 Down Dog / Up Dog – 15 High Jump Singles - 10 Pushups - 30 sec Plank – 20 Double unders - 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 – KB Warm Up – 2 Hip – 2 Russian – 2 American – 2 Rounds - Bar Warm Up - Deadlift - 7-7

Strength WOD - Deadlift - 7-7-7-7-7-7-7 (Compare to 1/2/22)

WOD – 10 Min AMRAP

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

50 Double Unders L2-Mix L1-High Jump Singles

5 Toes to Bar L2-K290 L1-Lying T2B

Rounds + Reps

Warm Up – 100m 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 Squat – 7-7-7-7-7-7-7 (Compare to 12/30/22)

WOD – 10 Min AMRAP

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

6 Burpees touch a target above your reach

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

Rounds + Reps

Warm Up – 1 Min Row – PVC – Trunk Twist – 5 Good Mornings – 5 Back Presses – 5 Pass Throughs – 10 Around the World – 5 SOTTS Presses – Shoulder Stretch - 3 Kips – 3 Strict Pull ups – 30 sec Down / Up / Child – 10 Squats – 1 Min Bike – 3 Kips – 3 Pull ups – 10 HOD Pushups – 10 Side Lunges – 30 sec Row (faster pace) – 5 Pull ups – 4 Alt DB Snatch – 7 Squats – 30 sec Bike (faster pace) -

WOD

500m Row L2-400m L1-300m

-Then-

5 Pull ups L2-Banded L1- Ring Rows

6 HOD Pushups

7 Squats

10 Rounds

-Then-

1200m Bike L2-900m L1-600m

-Then-

4 Pull ups L2-Banded L1- Ring Rows

5 HOD Pushups

6 Squats

10 Rounds

-Then-

30 Alt DB Snatch L3-50/35# L2-40/25# L1-30/15#

For Time

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) – 5 Bottom Up KB Press (Rt/Lt) – 2 Rounds - 30 sec Handstand Hold - Bar Warm Up Shoulder Press - 7-6

Strength WOD – Shoulder Press – 5-5-5-5-5-5-5 (Compare to 12/23/22)

WOD – 12 Min AMRAP (10/12/220

5 Power Snatches L3-115/85# L2-85/55# L1-55/35#

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

5 Power Cleans L3-115/85# L2-85/55# L1-55/35#

Rounds + Reps

Partner WOD

400m Run (Each Partner runs 400m) L2-300m L1-200m

-Then-

Alternate Rounds

3 Pull ups L2-Banded L1-Ring Rows

4 Pushups

5 Squats

30 Rounds

-Then-

400m Run (Each Partner runs 400m) L2-300m L1-200m

For Time

Warm Up

30 sec singles - Trunk twist - Arm circles - Walking Lunge - 5 Squats - 5 Push ups - 30 sec running singles - 5 Pull ups - 5 Lying T2B - 5 Wall Step ups/Handstands – 5 Banded Good Mornings - 30 sec Double unders - 10 Down Dogs - 5 Hamstring Raises / Superman - 10 PVC SOTTS Presses - 5 Kips - 3 Big levers - 1 C2B Pull up - 5 Deadlifts (add weight to working weight) - 2 HSPU - 3 Rounds

WOD – (Compare to 3/21/18)

Zimmerman

25 Min AMRAP
11 C2B Pull ups L2-Pull ups L1-Banded/RingRows
2 Deadlifts 315/215# L2-215/145# L1-105/70#
10 HSPU L2-Modified L1-25ft Bear Crawl

For Rounds + Reps

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 1/16/23)

WOD

50 Clean & Jerks L3-135/95# L2-95/65# L1-65/45#

For Time

Warm Up - 1 Min Bike/Row - PVC - 10 Pass Thrus - 10 ATW - 10 Back Presses - 1 Min Jump Rope - 5 Burpees - Walking Lunge - 10 Push-ups - 10 Pull ups - 10 Sit ups - 10 Squats - 1 Min Jump Rope - Movement Prep -

WOD - 24 Min EMOM (Compare to 3/23/22)

Minute 1 - L3-200/180m Row L2-150/120m Row L1-125/100m Row

Minute 2 - L3-50 Double unders L2-Mix DUs/HJS L2-HJS

Minute 3 - 10 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

Minute 4 - 10 Box Jumps L3-24/20” L2-20/18” L1-18/16”

6 Rounds

**AMRAP if you can’t keep up**