Warm Up

1 set: 100-meter jog - :20 Samson stretch/leg - 10 ring rows (easy) - 10 air squats - :10 hollow hold - 100-meter run - 10 walking lunge steps - 5 ring rows (harder) - 10 med-ball squats - 10 hollow rocks - 200-meter run - 10 walking lunge steps - 10 ring rows (hardest) or 1-5 strict pull-ups - 10 wall-ball shots - 10 V-ups -

Partner WOD

3 rounds for time with a partner:
400-m run L2-300m L1-200m
30 walking lunges L2-same L1-20 lunge steps
30 pull-ups L2-jumping pull ups L1-ring rows

Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run L2-300m L1-200m
20 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
20 toes-to-bars L2-knees as high as possible L1-lying toes to bar

– Run together; split the remaining work evenly.

SCORE: TOTAL TIME

Post WOD - 1:30 couch stretch/leg

Warm Up - :20 jumping jacks - 5 inchworms - 10 Samson stretch lunges - 10 ring rows - :20 jumping jacks - 5 inchworms - 10 alternating Cossack squats - 10 challenging ring rows - 3 sets:  :30 wall-facing squats - :30 rest - 1 set:  5 push-ups from the knees - 10 push-ups - Pull ups:  5 jumping pull ups - 3 kips + 3 lever downs - 2 kips + 1 pull up - 3 kipping pull ups -

WOD - “Cindy”

20 Min AMRAP
5 pull-ups L2-3 pull ups L1-4 ring rows
10 push-ups L2-6 pushups L1-6 knee pushups
15 air squats L2-9 squats L1-8 squats
Rounds + Reps

Post WOD - 1:00 couch stretch/leg - 1:00 banded lat stretch/arm

Warm Up - 20 mountain climbers - 10 Kang squats - 10 Cossack squats - 10 scorpions - 10 leg swings/leg - 10 mountain climbers - 10 Samson stretches - 10 plate counterbalance squats - 10 burpees - 10 deadlifts - 5 sets:  3 deadlifts - :20 jump rope – Build to workout load – Use workout variations -

WOD
21 bar-facing burpees L2-15 bar-facing burpees L1-12 bar-facing burpees
15 deadlifts L3-225/155# L2-185/125# L1-55/35#
90 double-unders L2-45 double-unders L1-90 singles

3 Rounds for time (15 Min CAP)

Strength - Back Squat - 5-5-5-5-5 (3 min per set)

Post WOD - 1:00 pigeon pose/leg

Warm Up - AMRAP 4:  :30 machine of choice - 5 inchworm + push-ups - 5 air squats - 5 up-downs - Presses:  Empty bar - 2 shoulder presses - 2 dip and holds - 2 dip drives - 2 push presses - 2 jump and lands (no bar) - 2 jump + punch and land (no bar) - 2 push jerks - 2 push jerks - Build up:  3 sets - 1 push jerk - 1 split jerk (rt) - 1 split jerk (lt) - 1 jerk (you choose)

Strength - 3 push presses - 2 push jerks - 1 split jerk - 7 Sets to heaviest load (5 min per set)

Post WOD - 1:00 banded shoulder stretch/side

Warm Up -100m run - 10 snatch-grip deadlifts - 100m run - 10 snatch pulls - 200m run - 10 overhead squats - 200m run - 10 hang power snatches - 3 sets:  4 back squats - 3 front squats - 2 overhead squats (2 min per set) -build to working weight -

WOD I
200-meter run L2-same L1-100m run
15 back squats L3-135/95# L2-95/65# L1-45/35#
200-meter run L2-same L1-100m run
12 front squats (L3-135/95# L2-95/65# L1-45/35#
200-meter run L2-same L1-100m run
9 overhead squats L3-135/95# L2-95/65# L1-45/35#

2 Rounds for Time (15 Min CAP)

WOD II

800m Farmers carry 50/35# L2-600m 40/25# L1-400m-30/15#

For Time (15 Min CAP)

Post WOD - 2 sets:  :30 foam roll IT band/leg - :30 lacrosse ball roll/foot

Warm Up - 1 set:  1:00 row (easy pace) - 10 scorpion stretches (slow) - 10 table tops (slow) - :20 sit and reach (middle) - :20 sit and reach (left leg) - :20 sit and reach (right leg) - :45 row (easy pace) - 10 hanging knee raises - 10 alternating reverse lunges - :30 row (moderate pace) - 5 up-downs - 5 knees-to-armpits -5 up-downs - :30 row (workout pace) - 5 knees to elbows - 5 toes to bar -

WOD
25/20-20/16-15/12-10/8-5/4 L2-same L1-15-12-9-6-3
Calorie row
20-16-12-8-4 L2-16-12-8-4-2 L1-10-8-6-4-2
Toes-to-bars L2-Knees to elbows L1-Lying T2B

For time (10 Min Cap)

Strength - Clean and Jerk - 3 (50%) -2 (55%) -1 (60%) -3 (55%) -2 (60%) -1 (65%) -3 (60%) -2 (65%) -1 (70%)

Post WOD - 1:00 scorpion stretch/side - 1:00 child’s pose stretch

Warm Up - 2 set:  200m jog - 10 sumo-stance good mornings - 10 alternating scorpion stretches - 10 mountain climbers - Row pacing:  4 sets:  15 strokes - rest 30 sec -  (speed up each set)

WOD

Every 3:00
250m row L2-200m L1-150m (should take :45-1:00)
– Rest the remainder of each interval.

10 sets - slowest time

Core work - Accumulate 30 GHD sit ups (break up sets any way you like)

Post WOD - 3 sets:  :30 standing straddle stretch - :30 alternating scorpion stretch

Warm Up - 2 sets:  10 alternating plank shoulder taps - 10 banded pull-aparts - 10 banded pass-throughs - 10 ring rows - 10 scap pull-ups - 3 kips + 1 lever down - 3 lever downs - 1 kipping pull up hold - 2 kipping pull ups hold - 5 kipping pullups - 3 C2B pull ups (rest 1 min) x 3 - Bench - 30 sec lockout - 5 (EB) tempo bench presses (5 sec) (Add) - 5 bench presses touch and go (Add) -

Strength - Bench Press / Chest to Bar Pullups

5 min clock:  5 Bench presses - then - Max C2B pullups L2-Pullups L1-Seated ring pullups

5 sets for Heaviest Load / Max rep set

Post WOD - 1:00 lacrosse-ball chest mash/side - 1:00 child’s pose stretch

Warm Up - 10 leg swings/leg (across the body) - 10 leg swings/leg (front to back) - 10 alternating Samson stretches - 10 alternating scorpion stretches - 200-meter jog - 10 reverse lunges - 200-meter run - 10 box step-ups - 20 alternating plank shoulder taps - 10 med-ball front squats (facing the target) - 20 mountain climbers
10 med-ball push press (tossing the ball to the target) - 20 tuck jumps- 10 wall-ball shots - 5 box jumps - 5 wall-ball shots – Use workout variations.

WOD - “Kelly”
400-m run L2-300m L1-200m
30 box jumps L3-24/20” L2-20/18” L1-16/12”
30 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
– Step down from the box.

5 Rounds for Time

Post WOD - 1:00 foam roll calf/leg - 1:00 lacrosse ball roll/foot

Warm Up - 2 sets:  1:00 bike - 10 inchworm + push-ups - 10 banded pull-aparts - 10 banded monster walks - :30 handstand hold, pike handstand hold, or plank hold from the knees - 2 sets :30 bike for calories (moderate pace) - :10 plank hold/side – Rest 1:00 between sets -

WOD - 20 Min AMRAP
Bike for calories
L3-Every 20 calories, stop and perform a :20 side plank/side

L2-Every 15 calories, stop and perform a :20 side plank/side.

L1- Every 10 calories, stop and perform a :20 side plank from the knees/side.
Strength - Front Squat - 3-3-3-3-3 (3 Min per set)

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll lats

Warm Up - 2 sets:  :20 arm circles forward - :20 arm circles backward - 5 elbow-to-insteps, left - 5 elbow-to-insteps, right - :20 plate hops - :10 rest - :20 counterbalance plate squats - :10 rest - :20 burpees to a target (12/12 in) - :10 rest - PVC:  10 pass-throughs - 10 around the world - 5 back rack presses - 3 hang snatch shrug - 3 hang snatch high pulls - 3 hang power snatches - 3 power snatches - 3 squat snatches - Empty bar:  3 power snatches - 3 squat snatches -

Strength - Snatch (sqt or pwr) - 1-1-1-1-1-1-1 (2:30 per set)

WOD
15-12-9-6-3 L2-same L1-10-8-6-4-2
Lateral burpees over the bar
5-4-3-2-1
Squat snatches L3-185/125# L2-135/95# L1-45/35#

For time

Post WOD - 1:00 couch stretch/leg - 1:00 banded shoulder stretch/arm

We will be hosting the Appletown Throwdown this Saturday so there will be no Open Gym.

Come check out the event and support our athletes who are participating!

Back to regular business on Monday 4/28/25.

Warm Up - 200-meter run - Hip rotations – out and around - Hip rotations – in and out - 5 air squats - front skips - back skips - side skips - 5 air squats - 20 sec zig zag jumps - High knees - Butt kickers - 5 air squats - Power snatch / overhead squats:  3 snatch deadlifts - 3 snatch pulls - 3 power snatches - 3 ¼ OHS - 3 ½ OHS - 3 OHS - Build up:  5 sets:  1 power snatch - 1 overhead squat - 1 squat snatch (unbroken) (2 Min per set) - 1 set per partner:  3-calorie bike, row, or ski - 2 power snatches - 2 overhead squats – Use workout variations

Partner WOD - 20 Min AMRAP
200-meter run L2-same L1-100m
10-cal bike, row, or ski L2-8 cals L1-6 cals
5 power snatches L3-155/105# L2-115/75# L1-45/35#
5 overhead squats L3-155/105# L2-115/75# L1-45/35#
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.

Total Rounds + Reps

Post WOD - 1 min banded shoulder stretch / side or 1 min bar hang

Warm Up - 200-meter row, slow - 10 med-ball chest passes with a partner - 10 med-ball lateral passes with a partner (3/side) - 10 alternating box step-ups with a partner - 6 med-ball chest passes with a partner - 6 med-ball lateral passes with a partner (3/side) - 6 box jumps - 3 sets:  3 shoulder presses – elbows in front of the bar in the rack - 3 sumo deadlifts – feet just wider than squat stance - 3 jumps in place (on sets 2 and 3 have athletes box jump and step down) - 1 set:  200-meter row, faster - 2 sets:  5 med-ball thrusters - 5 wall-ball shots - 1 set:  5 dip and holds - 5 dip and drives - 5 push presses - 1 set:  5 sumo deadlifts - 5 sumo deadlift + shrugs - 5 sumo deadlift high pulls (pause at the hips on the return) - 5 sumo deadlift high pulls - 5 wall-ball shots - 5 push presses - 5 box jumps - 5 sumo deadlift high pulls  – Use workout variations

WOD
1:00 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
1:00 sumo deadlift high pulls L3-75/55# L2-65/45# L1-55/35#
1:00 box jumps L3-20/18” L2-18/16” L1-16/12”
1:00 push presses L3-75/55# L2-65/45# L1-55/35#
1:00 row for calories
– Rest 1:00 between rounds -

3 Rounds for Total Reps

Post WOD - 2 sets:  :30 lacrosse ball calf roll/leg - :30 lacrosse ball foot roll/foot

Warm Up - 2 rounds:  :30 jumping jacks - 10 shoulder tap + shoulder tap + push-ups - 10 alternating Spiderman twists - 10 air squats - Empty bar clean:  5 Clean DL to mid-thigh - 5 Clean DL shrugs - 5 muscle cleans - 5 front squats - 5 hang squat cleans - 5 squat cleans - then - 3 cleans pulls + 3 cleans (2 pwr, 1 sqt) + 3 hang cleans (2 pwr, 1 sqt) - Build in load:  1 clean pull - 1 clean - 1 hang clean - 3 sets

Strength I - Clean Complex - 1 clean pull + 1 sqt or pwr clean + 1 hang sqt or pwr clean - 7 sets (3 Min per set)

Strength II - Weighted pull up - 5-4-3-2-1 (2 Min per set)

Post WOD - 2 sets:  :30 alternating scorpion stretch - :30 pigeon stretch/leg

Warm Up - 1:00 alternating Samson lunges - :30 push-ups from the knees - :30 bent-over rows - 1:00 up-down + jump and reaches - :30 scap pull-ups - :30 shoulder presses - 30 jumping jacks - 10 ring rows - 20 mountain climbers - :30 plank hold - 10 kip swings - :30 single-unders - 10 sit-ups - 5 pull-ups - :30 double-unders - 10 sit-ups - 5 chest-to-bar pull-ups -

WOD
50 double-unders L2-25 DUs L1-50 singles
40 AbMat sit-ups L2-30 reps L1-25 reps
30 chest-to-bar pull-ups L2-pullups L1-Ring rows

2 rounds for time

Strength - Shoulder Press - 3-3-3-3-3+

Post WOD - 30 reach, roll, and lift

Warm Up - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks - Outside feet - Inside feet - front skips - back skips - side skips - High knees - Butt kicks - Carioca - Shuttle runs - 200m run (easy) - :30 alternating hamstring scoops - 20 sec zig zag jumps - 20 sec front to back - 10 sec zig zag (single leg) - 10 sec front to back (single leg) - 200m run -

WOD II

Every 5 Min
400-meter run L2-300m L1-200m

5 Rounds Slowest run time

WOD II - Tabata
:20 air squats
:10 rest

8 sets

Post WOD - :30 lacrosse ball roll bottom of each foot - :30 standing hamstring stretch/side - :30 calf stretch/side

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 (Compare to 4/9/23)

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

Post WOD - 1 min calf smash/side - 1 min upper back roller - 1 min bar hang

Warm Up - 1 set:  1:00 row (easy) - 10 single-leg calf raises/leg - 10 alternating step-ups (slow) - :45 row (moderate) - 20 alternating toy soldiers - 10 alternating step-ups (fast) - :30 row (fast) - :15 Samson stretch/lunge/leg - 5 box jumps (slow) - :20 row (sprint) - 10 box jumps (fast) - T2B:  5 kip swings - 5 knees to 90 - 5 knees to armpits - 5 toes to bar -

WOD I
15 toes-to-bars L2-15 Knees as high as possible L1-15 hanging knee raises
20 box jumps L3-24/20” L2-20/16” L1-16/12”
– Step down from the box.

5 Rounds for Time

WOD II

4 Min running clock:

400m run L2-300m L1-200m

 - Rest with remaining time -

4 rounds slowest time

POST WOD - 1:00 banded shoulder stretch/side - 1:00 couch stretch/side

Warm Up - 2:00 bike - 15 PVC pass-throughs - 15 PVC good mornings (wide stance) - 10 sumo-deadlift high pulls - 5 elbow-to-instep/leg - 10 counterbalance plate squats - 2 sets:  PVC then Empty bar:  5 hang power snatches - 5 push presses - 5 sumo deadlift high pulls - 5 front squats - Add Weight:  repeat 5 reps of each movement - Working weight: 5 reps of each movement -

WOD - “Andi”
100 hang power snatches L3-65/45# L2-70 reps @45/35# L1-50 reps @ 25/15#
100 push presses
100 sumo deadlift high pulls
100 front squats

For time:

Post WOD - 1:00 scorpion stretch/side - 1:00 child’s pose stretch