“You pass butter”

Wod:13 min amrap (wk3) 13 C2b pull-ups 15 goblet squats (55/35) 13 ttb 1 Turkish get up (ea) Into 15 min for HS CJ Last 5 min – 80% EMOM Core buy out: 1:00 wtd plank x3s

“Happy birthday Bridget!!!”

Buy in: 86 wall balls For time: 30 box jumps 30 hand stand push ups 12 cleans 225/155-155/105-135/95 25 box jumps 25 hand stand push ups 10 cleans 20 box jumps 20 hand stand push ups 8 cleans 15 box jumps 15 hand stand push ups 6 cleans 10 box jumps 10 stand push ups […]

“Cheese board: mold & decay”

30 Min AMRAP: 90 Box jump over 80 BS 70 KBS 60 bench from floor 50 Vups 40 Hang power snatch 30 burpees 20 OHS 10 pistols each leg 95/65 75/55

“Foul Fifty ~elitist English accent”

For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Back Extensions (Box set up / Good mornings) 50 Wall Ball Shots (20/14 lb) 50 Burpees 50 Double-Unders

“Jules Winnfield”

Lift: Front squat 3rm 15 min to establish Drop set:3sx3r 1.1/4 squats Wod: 3 rounds 2 min: 20/18 cal erg into ME Burppes Rest 1 min 2min: 1 clean 80% + 3 muscle ups / c2b Rest 1 min Buy out : clean everything and put everything back where you found it.

“Ripley”

Home Wod: 100 walking lunges 75 sit ups 50’puships 25 burpees Break up any how Buy out: Single leg step Backs 3sx10r each leg :use step or higher to increase difficulty. Focus on knee position and foot stability.

“Sarah Connor”

Lift: 15 min to establish 3rm Back squat Into: 3sx3r pause squat (60-80% of max) Wod: Annie 50-40-30-20-10 Double unders sit ups Balance buy out: Single leg RDL (kettle bell+banded distraction) 3sx10r each leg (barefoot)

“Dexter Morgan”

Lift/Skill: 14 min emom evEn min: 2 power clean + clean + jerk (max) oOD min: 3 kip + 3 butterfly + 1 muscle up Wod: For Time : 185/125-135/95 25 calorie Row 25 Box Jump Overs 25 Deadlifts 25 Wall Ball 25 Ring Dips 25 Wall Ball 25 Deadlifts 25 Box Jump Overs 25 […]

“Tony Soprano”

Warm up on board: 10 mins prior to class Be ready to start @ 9 am on the ⚫️ (Dot) Lift: 10 min to work to HS clean Rest 2 min Wod: 20 min MER 155/105-135/95 GOD:185/125+ 5 cal row ( sprint ) 4 box box jumps 3 cleans ( touch and go ) 1:1 […]

“What day is it?”

Buy in 80 KBs – you go, I go into; (135/95-95/65) G-155/105 80 G2OH 60 sit ups 80 BB rows 60 wtd box step overs 80 DL 60 V-ups 80 push ups ⁃2 min rest – 3 min ME synchro Front squat score is time plus FS reps