Joanie Loves Chachi

February 7, 2019

WOD
"Joanie Loves Chachi"

Rx
25 Min AMRAP
50m Walking Lunge
25 Kb Swings (55/35)
12 Toes 2 Bar
50m Walking Lunge
25 Ball Slams (20/15)
12 Toes 2 Bar

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Lucian

February 6, 2019

Strength
Kb Bench Press
5x10 Reps AHAP

WOD
"Lucian"

Rx
5 Rounds For Time, 14 Min Cap
15 Handstand Push-Ups
250m Row

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Tommy Boy

February 5, 2019

WOD
"Tommy Boy"

Rx
100 Double Unders
21 Hang Power Cleans (155/105)
12 Box Jumps Overs (24/20)
80 Double Unders
18 Hang Power Cleans
12 Box Jump Overs
60 Double Unders
12 Hang Power Clean
15 Box Jump Overs
Continued....

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Alexa

February 4, 2019

Strength
OH Squat
Find 2 RM
12 Min

WOD
"Alexa"

Rx
4 Rounds
4 Min AMRAP, 1 Min Rest B/w Round
Reps 3-6-9-12
OH Squats (95/65)
CTB Pull-Ups
Continued...

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G-Hog Dayz

February 2, 2019

Strength
Deadlift
5x5 Reps Straight Across

WOD
"G-Hogs Dayz"

Rx
3 Rounds For Time
10 SDLHP (95/65)
10 Kb Push Press (55/35)
10 Power Cleans (135/95)
10/6 Ring Dips
10m Kb Front Rack Walking Lunge (55/35)

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Joy Ride

February 1, 2019

WOD
"Joy Ride"

Rx
10 Rounds For Time
5 Strict Pull-Ups
10 Push-Ups
15 Wall Balls (20/14)
*At start and every 3 Min, 60m Farmers Walk (70/55)

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Big Rig

February 1, 2019

Reminder, there will be no 5am and 6am classes tomorrow morning. We will be opening up at 9am for the rest of the day!

WOD
"Big Rig"

Rx
For Time
500m Row
30 Power Snatch (95/65)
30 Box Jumps (24/20)
20 Toes 2 Bar
Continued....

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Spicey Boy

January 29, 2019

WOD
"Spicey Boy"

Rx
Reps 30-25-20-15-10-5 For Time
Kb Swings (55/35)
After Each Round
15 Burpee Plate Jumps
50 Double Unders

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Jumpsuit January

January 28, 2019

Strength
Push Press
3-3-2-2 Climbing
Push Jerk
2-2-1-1 Climbing

WOD
"Jumpsuit January"

For Time, 16 Min Cap
50 BF Sit-Ups
Then
3 Rounds
12 Shoulder to OH (135/95)
18 Pull-Ups
Then
50 BF Sit-Ups

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Meat Saw

January 25, 2019

WOD
"Meat Saw"

Rx
7 Min AMRAP
21 Wall Balls (20/14)
12 Toes 2 Bar
9 Power Snatches (115/80)
3/2 Ring Muscle-Ups
Rest 1 Min
6 Min AMRAP
21 Wall Balls 
12 Toes 2 Bar
9 Power Snatches 
3/2 Ring Muscle-Ups
Rest 1 Min
Continued...

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The Rick

January 24, 2019

Strength/Core
4 Rounds Not For Time
6 Turkish Get-Ups AHAP
1 Min Forward Plank

Partner WOD 

Rx, Scaled, Beginner, Elements
16 Min AMRAP
Max Cal Row
Partner switch ever 1 Min

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White Heat

January 24, 2019

Strength
Bench Press
5x5 Straight Across

WOD
"White Heat"

Rx
For Time, 15Min Cap
35 Shoulder to OH (95/65)
15 Weighted Anchored Sit-Ups (25lbs)
75 Double Unders
25 Shoulder to OH
15 Weighted Anchored Sit-Ups
Continued...

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Greg The Leg

January 22, 2019

Strength
Back Squat
4-3-2-1 Climbing 2-3-4 Descending

WOD
"Greg The Leg"
Rx
11 Min AMRAP
12 Pull-Ups
4 Front Squats (165/115)
8 CTB Pull-Ups
4 Front Squats
4 Strict Pull-Ups
4 Front Squats

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The GOAT

January 21, 2019

WOD
"The GOAT"

Rx
5 Rounds For Time
12 Hang KB Clean and Jerks Right Arm (55/35)
20 Burpees
12 Hang KB Clean and Jerks Left Arm 
20 Box Jumps (24/20)

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Chupacabra

January 19, 2019

Strength
Squat Snatch
Climb to Heavy 2 Rep Set, Drop bar b/w sets

Partner WOD
"Chupacabra"

Rx
For Time, 20 Min Cap
50 Alt Pistols
20 Alt Power Snatch (115/80)
20 Synchronized Pull-Ups
40 Alt Pistols
Continued...

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Gorgeous Greens

January 18, 2019

WOD
"Gorgeous Greens"

Rx
For Time
5 Rounds For Time
30 BF Sit-Ups
20 KB Swings (55/35)
10 Handstand Push-Ups
10 20m Shuttle Sprints

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Double Dragon

January 16, 2019

WOD
"Double Dragon"

Rx
For Time
1000m Row
Then
5 Rounds
12 Power Cleans (155/105)
6/4 Bar Muscle-Ups
Then
1000m Row

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Deja Vu

January 14, 2019

WOD
"Deja Vu"

Rx
For Time
21 SDLHP (95/65)
20 Wall Balls (20/14)
21 Toes 2 Bar
18 SDLHP
20 Wall Balls 
18 Toes 2 Bar
15 SDLHP
20 Wall Balls
15 Toes 2 Bar
12 SDLHP
20 Wall Balls
12 Toes 2 Bar
9 SDLHP
20 Wal Balls
Continued...

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Waterboard

January 12, 2019

Partner WOD
"Waterboard"

Rx
10 Min AMRAP
10 Deadlifts (225/155)
10 Side Burpees Over Bar
*Alt turns w/partner, Both complete all work

Rest 3 Min 

10 Min AMRAP
12 CTB Pull-Ups
20 Box Overs (24/20)
*Break up work w/partner
Continued...

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The Purple Piranas

January 11, 2019

Strength
Strict Press
3-3-2-2-1-1-1 Climbing
12 Min

WOD 
"The Purple Piranas"

Rx
2 Rounds, 1 Min Rest B/w Rounds
6 Min AMRAP
10 Kb Step-Ups (55/35)
10 Kb Push-Press (55/35)
10 Ring Rows (On Heals)
5m Handstand Walk

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