“Not my chair, not my problem”

BB 135/95, 95/65 KB 50/35 6 min AMRAP 40 DUs 30 pull-ups 20 FS 1 min rest 6 min AMRAP 40 DUs 30 WBs 20 HPC 1 min rest 6 min AMRAP 40 DUs 30 TTB 20 DL 3 min rest “HOT LAVA” 4 RFT 8 synchro sit ups penalty for dropping *all go! 12 […]

“Ian’s fault”

Buy in tabata … 8 rounds 20/10 W/R.. P1: echo bike max cals P2: max TTB 1 min clock reset transition… 12 min AMRAP: P1: 10 OHS 95/65-75/55       10 box jumps       5 burpees P2: Plank hold        Wall shit        Handstand hold *Alternate through holds each round* 1 min rest transition..clock reset Buy out tabata… P1: max […]

“I’m the most humble person I know”

95/65 75/55 4 min P1 – 1 min wall ball, 20/14 P2 – 1 min Cals on erg switch then repeat 1 min rest 18 min AMRAP you go – I go 50 HPC 50 lateral Burpee over bar 50 FS 50 PP 1 min rest 4 min P1 – 1 min wall ball P2 […]

“Stasko said it was good, so here we go”

30 min amrap (one partner works at a time) 20,19,18,17,16,15,14,14,12,11, 10 cal row (divide between your partner) After each row alternate between the following two movements 1. 30 push press (115/75) (15/15 each partner) 2. 30 back squats For example: row 20 cal then complete 30 push press row 19 cal complete 30 back squats […]

“Shout out to the limbic system“

Annie: 50-40-30-20-10 DUs/sit-ups 2 min rest 12 min AMRAP: P1: cals on bike/erg P2: 15 S2OH – 95/65 20 ring rows (inverted) 25 box step over 1 min regroup 6 min mobility WOD: coach led Score is Annie + rounds/reps WOD 2

“She’ll be coming around the mountain”

Groups of 4: 13 min AMRAP P1: 6 box climb overs (box over hops, scaled) P2: 6 DBall carry- over BB P3: 6 pull throughs P4: 6 burpee to plate -Reset 2 min- Groups of 4: P1/P2: Cindy 6 total rounds P3/P4: Row cals (ME) 20 wall balls timer (20/14) *End when both groups do […]

“Weekend plans you ask? Wine tasting at Wegmans”

Team of 3 3 rounds or a 30:00 time cap CONGA style Don’t move on to next wall balls until all PC are completed 60 wall balls 20/14 45 TTB or hanging knee raises 15 box step overs 24/30 9 power cleans, 185/115, 135/95 45 wall balls 30 TTB 15 box step overs 9 power […]

“Popeye is a juice head”

Partner Wod: 50 calorie Dual-Action Bike 50 Pc 135/95 50 calorie Dual-Action Bike 30 wall walks 50 calorie Dual Action Bike 50 Pc 135/95 After: Free lift HS anything

“You smell like you just carved pumpkins”

Wod… 3 Rounds For Total Reps 2 minute Wall Ball Shots (20/14 lb) 2 minute Sumo Deadlift High-Pulls (75/55 lb) 2 minute Box Jumps (20 in) 2 minute Push Press (75/55 lb) 2 minute Row (calories) 1 minute Rest Break up as needed between partners