WE WILL BE HOSTING THE 7TH ANNUAL APPLETOWN THROWDOWN FROM 9AM - 3PM!

NO OPEN GYM!

DROP BY AND SEE THE ACTION!

Warm Up – 20 sec Singles - 200m Run - Walking Lunge - 10 Push-ups - 10 Sit ups - 20 sec Running Singles - 10 Goose Step - 10 Side Lunge - 10 Squats - 10 Pull ups - 20 Mountain Climbers - 5 Inchworm - 20 Sec Double Unders - Movement Prep -

WOD (Compare to 4/29/22)

5 Min AMRAP

5 Handstand Pushups L2-Modified Depth L1-Pike Knees on Box

10 Alternating Jumping Lunges

Rounds + Reps

-Rest 2 Min-

5 Min AMRAP

5 Forward Rolls L2-Candlestick Rolls L1-Log Rolls

10 Abmat Sit ups

Rounds + Reps

-Rest 2 Min-

5 Min AMRAP

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

10 Pull ups L2-Banded L1-Ring Rows

Rounds + Reps

-Rest 2 Min-

5 Min AMRAP

5 Burpees

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

Rounds + Reps

Total Rounds + Reps

Warm up – 30 singles – 5 Down/Up/Child – 10 Pushups – 10 Hollow Rocks – 30 sec Forearm Stretch – 30 sec Running Singles – 10 Side Lunges – 10 Squats – 10 Pull ups – 30 sec High Jump Singles – PVC – Trunk Twist – 5 Pass Thrus – 10 Around the World – 5 Back Presses – 5 SOTTS Presses – Clean Prog. – Clean Complex – Empty Bar – Clean Prog. – Clean Complex –

Strength WOD – Clean Progression – 1 to knee – 1 to hip – 1 Power Pull – 1 Squat Clean – 5 Rounds (2/27/23)

Strength WOD - Clean Complex – 1 High Hang Squat Clean – 1 Low Hang Squat Clean – 1 Squat Clean – 5 Rounds (2/27/23)

WOD – Mobility Work

2 Min Double banded chest to floor

2 Min Lying wall squat

30 sec Standing Open Hip Knee Lift 2 Rounds on each side

2 Cycles

Warm Up – 200m run – 5 Burpees – 5 Down/Up/Child – 10 Lying T2B – 10 Side Lunges – 10 Lunges – 10 Squats – 100m Run – 5 Kettlebell Swings – 10 Abmat Sit ups – 5 Goblet Squats – 100m Run – 5 Kettlebell Swings – 5 Goblet Squats -

WOD – Partner WOD – “You Go, I Go”

Alternate working 30 seconds on and 30 sec off

100 Burpees

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

300 Abmat Sit ups

200 Lunge Steps

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

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) - 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 1/31/23)

WOD - 10 Min AMRAP (1/31/23)

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 – 200m Run – 30 sec Pride Squat – Tip Toe Walk – Heel Walk – Front Skip – Back Open Hip Skip – 10 Squats - 30 sec Down/Up/Child 10 Pull ups – 10 Pushups - 200m Run – 2 Min (each) Banded Hip Hamstring/Calf Stretch – 10 Toes to Bar – 2 Min (each) Couch Stretch - 200m Run

WOD (Compare to 4/20/22)

200m Run L2-same L1-same

25 Pull ups L2-Banded L1-Ring Rows

3 Rounds

-Then-

400m Run L2-200m Run L1-200m Run

25 HOD Pushups L2-Worm up L1-Knees

3 Rounds

-Then-

800m Run L2-600m L1-400m

25 Squats

3 Rounds

For Total Time

Partner WOD - One Partner Works at a Time / You Go, I Go -

21 - 18 - 15 - 12 - 9 - 6 - 3

Calorie Row

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

For Time

Partner 1 : Completes 21 Calorie Row and 21 Thrusters

Partner 2: Rest

Partner 2: Completes 21 Calorie Row and 21 Thrusters

Partner 1: Rest

Continue to round of 18 and alternate rounds until completed.

Warm Up - 10 Lunge Steps - 10 Side Lunge Steps - 10 Slow Pushups - 10 Sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 5 Back Presses - Shoulder Stretch – Pec Smash (ball/wall)- 1 Min (each) – Shoulder Smash (ball/wall) 1 Min (each) - 30 sec Pushup Plank - Bar Warm Up - Bench Press – 10 - 8

Strength WOD – Bench Press – 7-7-7-7-7-7-7

WOD – “Annie” (Compare to 6/27/22)

50-40-30-20-10

Double Unders

Abmat Sit ups

For Time

WARM UP – 100m Run 10 Lunge Steps – 10 Side Lunge Steps– PVC – Trunk Twist – 5 Good Mornings – 5 Back Presses – 5 Pass Through – 10 Around the World – 5 SOTTS Presses – Shoulder Stretch – 10 Banded Good Mornings – 10 X Band Steps (RT/LT) – 100m Run – 5 Deadlifts – 5 HSPU – 2 TGU – 100m Run – 4 Deadlifts – 4 HSPU – 2 TGU – 100m – 3 Deadlifts – 3 HSPU – 2 TGU -

WOD

800m Run L2-600m L1-400m

8 Deadlifts L3-205/140# L2-155/105# L1-95/65#

6 Handstand Pushups L2-Modified Depth L1-Pike / Knees on Box

4 Turkish Get ups L3-45/25# L2-35/15# L1-25/10#

600m Run L2-400m L1-200m

8 Deadlifts L3-205/140# L2-155/105# L1-95/65#

6 Handstand Pushups L2-Modified Depth L1-Pike / Knees on Box

4 Turkish Get ups L3-45/25# L2-35/15# L1-25/10#

400m Run L2-200m L1-100m

8 Deadlifts L3-205/140# L2-155/105# L1-95/65#

6 Handstand Pushups L2-Modified Depth L1-Pike / Knees on Box

4 Turkish Get ups L3-45/25# L2-35/15# L1-25/10#

600m Run L2-400m L1-200m

8 Deadlifts L3-205/140# L2-155/105# L1-95/65#

6 Handstand Pushups L2-Modified Depth L1-Pike / Knees on Box

4 Turkish Get ups L3-45/25# L2-35/15# L1-25/10#

800m Run L2-600m L1-400m

8 Deadlifts L3-205/140# L2-155/105# L1-95/65#

6 Handstand Pushups L2-Modified Depth L1-Pike / Knees on Box

4 Turkish Get ups L3-45/25# L2-35/15# L1-25/10#

For 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 - 2 Rounds - 1 Lap - Bar Warm Up - Front Squat - 5-4

Strength WOD - Front Squat - 3-3-3-3-3-3-3 (Compare to 2/3/23)

WOD

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

10 Burpees

5 Rounds for Time

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 (Compare to 2/4/22)

24 Min EMOM

Min 1: 10 DB Squat Cleans L3-50/35 L2-40/25# L1-30/15#

Min 2: 12 GHD Sit ups L2-Med Ball Sit ups L1-Abmat Sit ups

Min 3: 14 Thrusters L3-65/45# L2-55/35# L1-45/25#

Min 4: 12/10 Calorie Bike L2-10/8 Cal Bike L1-8/6 Cal Bike

Min 5: -Rest-

5 Rounds

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 – 3 Snatch Balance - 2 High Hang Squat Snatch - 1 Low Hang Squat Snatch - 1 Squat Snatch - 2 Rounds

Strength WOD - Snatch - 3-3-3-3-3-3-3 (Compare to 2/15/23)

WOD – 10 Min AMRAP - Wear a vest if you wish -

3 Pull ups L2-Jumping L1-Seated Ring Pull ups

6 HOD Pushups L2-Worm Up L1-Knees

9 Squats

Rounds + Reps

Partner WOD - Alternate working minutes for each exercise - Each partner will work for 1 Min then rest while the other partner works, then move to the next movement -

1 - Calorie Row

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

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

4 - Calorie Bike

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

3 Cycles 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 - 3

Strength WOD – Back Squat – 1-1-1-1-1-1-1 (Compare to 1/25/23)

WOD – 10 Min EMOM (Compare to 1/25/23)

From the Rack:

5 Back Squats @ 55%

5 Burpees

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 - 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