Menu

NEED A WORKOUT? FIND IT HERE.

Filter by Date
WOD Date/Time Filter
Filter by Workout Type
Filter by Workout Type

“Happy Birthday Shantelle!!!”

Lift:
3rm FS or HS make up

Wod: 6r
5 Clusters 95:65 115:75 135:95
30 Dus
Rest 1 min after 2 rounds

Gymnastics:
5sx5r strict pull-ups / C2B
Into: 2s x ME kipping

Core:
L-sit (box or ring)
5sx10-15sec

“Angry Beavers”

WOD 1:
12 min AMRAP
score is cals

P1:
10 power snatch 95/65
10 Lateral Burpee o Bar
(rest remaining 2 min)
P2: row 2 min

2/3 min transition

12 min AMRAP
score is rds+reps
ygig

4 WW
20 HPC 135/95, 95/65
40 box jump over

“Happy Birthday Liz!!!”

Wod1: 3rounds
400m run
1 Bear Complex (work to max)

Lift: Open lift
HS single any lift

Wod2: 5r
10 burpees
10 kettle bell swings

Buy out:
30 strict pull-ups for time

“Sloppy Joe > Careless Joe > Poor choices Joe”

Lift:
HS DL

Wod: 12 min amrap
20 step overs
15 sit ups
10 Dips / deficit pushups

“Bikram Eating”

HS:
Bench Press

Wod: Jackie
1000m row
50 Thrusters
30 pull-ups

Buy out:
2sxME TTB or Lovin buy out

“Can’t look cool eating string cheese”

Lift:
Hs PCJ (power clean and jerk)

Wod: TABAT Cardio
Lowest cals for each is score
T1:echo
T2:ski
T3:erg
1 min rest between Tabatas

Into:
5sx5r strict pull-ups
2sxME kipping / butterfly

“Ain’t no fuss when ur on the tuss”

Primer: 4r
10 Russian K-swings
5 seated box jumps
200m run (pace)

Lift: 25min
1rm Back Squat

Wod: Karen
150 wall balls for time

Core:
Single leg suitcase hold
Alt side to side :30’sec x 4r

“Hey, Clueless the movie called”

Buy in: Partner medball run to pier and back

Into
3 Rounds per partner (6 total):
P1: 400M row (timer)
P2: 10 pull ups
ME thrusters (75/55 45/35)

⁃ 3 min reset –

15 min AMRAP
P1 (Timer): 7 medball clean
14 push ups
21 kettlebell swings
P2: Dball carry

“Happy birthday Kat!!!”

Skill: Dips
Push-up > Deficit > Box Dip > Dip

Wod: 5rft
1 rope climb
5 Hang power cleans
5 dips / 7 kipping

Buy out:
5sx5r strict pull-ups
Tri burn out : 100r

WP2Social Auto Publish Powered By : XYZScripts.com