Category: WOD
Thursday May 10, 2018 'Thursday WOD'

WOD 1: 15Minutes to find max cals. **Must switch to different machine every 3 minutes**

3 Minute rest

WOD 2: For Time

40-30-20-10 Stick Sit Ups

10 Russian KB Swings

10 Goblet Squats

10 Slamballs

**Deload day, if you want to go lighter to move around and work some soreness out do so if you showed up all week**

Wednesday May 9, 2018 'Wednesday WOD'

Workout: 2 Rounds For Time

Teams of 2

200m Run

50m Sled Push

200m Run

20 Power Cleans RX(155lb./105lb.)   RX+ (185lb./135lb.)

200m Run

20 Deficit Handstand Push Ups  RX+(Paralette HSPU)

200m Run

50 Pull Ups


Tuesday May 8, 2018 'Tuesday WOD'

Strength: 15 Minutes to Find  heavy x3 Back Squat for the day.


Workout: 14Minute AMRAP

50 Cal. Row

40 WallBalls

30 Toes To Bar

20 Box Jumps

10 Muscle Ups RX (Ring)


Extra Credit:

3×3 KB Turkish Get Ups (Per Side)

3x :45 sec. KB Front Rack Wallsit

3×8 Pistols (Each Side) **Ask for scaling options if you need them**


Sunday May 6, 2018 'Monday WOD'

Strength: 2 Cleans+ 1 Split Jerk x 5 sets.


Workout: 10 Minute AMRAP (As Many Rounds As Possible)

7 Hang Power Snatches (95lb./65lb.)

30 Double Unders

7 Bar Facing Burpees


Extra Credit:

3×10 Reverse Hypers

3×20 GHD Sit Ups

3×10-12 Strict Pull Ups

Thursday May 3, 2018 'Friday WOD'

Hey guys reminder were not having class tomorrow at 6:30pm for Doggies For Duchenne, if you’d like to stick around and check out what they raised come on by! See you all at the BOX.

Strength: 1 Snatch Pull+ 1 Snatch. x5 sets

Workout: For Time


Toes To Bar

DB Front Squats

25m Sled Push

Handstand Push Up

Extra Credit:



2 Min rest


2min rest

Ski Erg


Thursday May 3, 2018 'Thursday WOD'

Strength: 5 Bench Press+ 15 Banded Tricep Ext+ 30 Plate Twist x4 working sets.


Workout: For Time

Teams of 2

150/100 Cal. Row/Dyne/Erg

300 Double Unders

150/100 Cal. Row/Dyne/Erg


Extra Credit:

3×10 Reverse Hypers

3×10 DB Hammer Curls (Per Arm)

3×10 DB Kickbacks (Per Arm)


Tuesday May 1, 2018 'Wednesday WOD'

Strength: Dougs Warm up


Workout: For Time

9-7-5 Burpee Muscle Ups  or 9-7-5 Burpees then muscle up transition

40-30-20 WallBalls

400m Run


Extra Credit:

3×8 Per Leg Bulgarian Split Squats

3×15 Banded Tricep ext.

3×6 Bottom Up Single Arm KB Press (per arm bottom of lunge position)

Tuesday May 1, 2018 'Tuesday WOD'

Strength: Split Jerk 4×2

Workout: DT

5 Rounds

12 Deadlifts RX (155lb./105lb.)

9 Hang Power Cleans

6 Shoulder To Overhead

Sunday April 29, 2018 'Monday WOD'

Strength: 5 Back Squats + 3 Box Jumps. x4 sets


Workout: Mainsite WOD

25 Min AMRAP (As Many Rounds As Possible)

20 Push Ups

30 Sit Ups

40 Cal. Row


Extra Credit:

3×10 Reverse Hypers

3×15 KB obl (each side)

3×20 Heel Taps

3×25 Feet Over Ball



Thursday April 26, 2018 'Friday WOD'

Strength: foam roll Friday


WOD: 15 Minute AMRAP

Partners of 2

50m Sled Push

40 Toes To Bar

30 Box Jumps

20 Ring Dips

10 Dball To Shoulder

50m Farmers Carry (Heavy! use DB if you have to)