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 1/19/23)

WOD

100ft Walking Lunge

100ft Broad Jump

100ft Shuttle Run

10 Burpees

5 Rounds for Time

Warm Up - 1 Min Bike/Row - Walking Lunge - Front Skip - Side Skip - Zig Zag Jump - 10 Wall Squats - 10 Pushups/Down Dog - 10 Hollow Rocks - 10 Pull ups - Broad Jump - Bear Crawl - 2 min Calf Stretch (w/plate) - 2 Min Lying wall Squat - Movement Prep – 5-4-3 Back Squat, Box Jumps, Power Cleans – work up to working weight -

WOD (10/16/20 or 10/29/19)


L3
800m Run L2-600m L1-400m 


40 Back Squats L3-135/95# (Rack) L2-105/70# L1-65/45#


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


20 Power Cleans L3-135/95# (Rack) L2-105/70# L1-65/45#


10 Rope Climbs to 15’ L2-10 AHAP L1-30 Hand over Hand


800m Run L2-600m L1-400m


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 - 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 1/18/23)

WOD

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

10 Deadlift L3-135/95# L2-95/65# L1-65/45#

12 GHD Sit ups L2-Med Ball Sit ups L1-Abmat Sit ups

5 Rounds 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) - 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 1/4/23)

WOD – 11 Min AMRAP

10 Back Step Lunge Steps

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

25 Double Unders L2-Mix L1-High Jump Singles

Rounds + Reps

TEAM WOD #3

3a

400m weighted run Rxd-45/35# Plate Int-35/25# Plate Beg-25/15# Plate

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

One partner carries the plate. Teams can exchange the plate at any time or not at all. Both run together. Team must come to a complete stop to exchange weight. Both team members must cross the finish line to finish.

-Then-

-Immediately after completing 400m Run-

3b

100 Alternating DB Snatch Rxd-50/35# Int-45/25# Beg-35/15#

80 Kettlebell Swings Rxd-55/35# Int-45/25# Beg-35/15#

60 Wall Ball Shots Rxd-20/14# Int-16/12# Beg-14/8#

*Non-working partner must hold a plate overhead* Rxd-45/35# Int-35/25# Beg-25/15#

For Total Time

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

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

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