Our Workouts

View Past & Present workouts

JUNE 12 2024

STRENGTH 

Pause Back Squat
Work up to a heavy set of 5 
3 Second Pause in the bottom then 

4 x 5 

METCON

For Time
200 Lunges
100 Sit Ups
100 Cal Assault/Erg Bike

*partition as desired

JUNE 11 2024

30 Min AMRAP
10 Box Overs
10 Hang Power Clean + Push Press 95/65
10 Push Ups
10 Burpees 

*Complete 1500 M Row during AMRAP. 
Can be partitioned 

JUNE 10 2024

STRENGTH

Deadlift
15 min to Establish 4 Rep Max

METCON

5 Rounds 
40 Double Unders
12 KB Deadlifts 70/53
200 M Run

JUNE 8 2024

ZACHARY TELLER

For Time
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

JUNE 7 2024

For Time

Buy In – 100 M Farmer Carry 53/35

25-20-15-10-5
Cleans 95/65 (Full Squat)
Pull Ups

Buy Out – 100 M Farmer Carry

JUNE 6 2024

STRENGTH

Shoulder Press
Work up to a heavy set of 8 then
3 x 8

METCON
4 Rounds
1 Min Max Effort at Each Station
1 – Double Unders
2 – Push Press 95/65
3 – Box Jumps
4 – GHD Sit Up
5 – Rest

JUNE 5 2024

24 Min AMRAP
16 Single Arm DB Hang Snatch 50/35
24 Lunges with DB 50/35
8 Burpees
250 M Row

JUNE 4 2024

STRENGTH

Bench Press
Work up to a Heavy Set of 6 then 
4 x 6

METCON

3 Rounds Each For Time
8 Box Overs
12 Toes To Bar
24 Push Ups
12/16 cal Ski Erg

Rest 2 min Between rounds 

JUNE 3 2024

6 Rounds 
6 Power Cleans 135/95
3 Muscle Ups
4 Thrusters 135/95
30 Double Unders
200 M Run

JUNE 1 2024

Running JT
*21*-15*-9*
Handstand Push Ups
Ring Dips
Push Ups

*400 M Run and start with 400 m run

MAY 31 2024

35 Min EMOM

1: 12/9 Cal Row
2: 10-15 T2B
3: 12/9 Cal Row
4: 10 Front Squats 115/75
5: Rest

MAY 30 2024

4 Rounds 
400 M Run
40 Double Unders
20 Russian KB Swings 53/35
10 Box Jumps 
5 Wall Walks

MAY 29 2024

18 Min AMRAP
2-4-6-8-10…
Power Snatch 95/65
Burpees over Bar
T2B

2 Min Rest

8 Min AMRAP
12 Wallballs
12 MedBall Sit Ups*

*MedBall Sit Ups – Ball touches behind the head 
and touches the ground in the front 

MAY 28 2024

STRENGTH

Shoulder Press
Work up to a heavy set of 5 then
4 x 5

METCON

3 Rounds 
30/25 Cal Row/Fan Bike
100′ Suitcase Carry 70/53

MAY 27 2024

MEMORIAL DAY “MURPH”

8:00 AND 9:30 CLASSES ONLY

For Time

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

*Partition Pull Ups, Push Ups and Squats as desired

RX – Wear a 20 lb weight vest

MAY 25 2024

25 Min AMRAP
25 Russian KB Swings 53/35
5 Wall Walks
20/16 Cal Assault Bike
15 Double KB Deadlift 53/35

REMINDER – 8:00 AND 9:30 ONLY ON MONDAY!!

MAY 24 2024

For Time

40 Double Unders
40 Power Snatch 95/65
40 Burpees Over Barbell
400 M Run
40 Double Unders
40 Box Jumps
40 Shoulder to Overhead 95/65
400 M Run
40 Double Unders
40 Power Cleans 95/65
400 M Run

**REMINDER**
MEMORIAL DAY SCHEDULE FOR MONDAY
8:00 AM AND 9:30 AM
COME DO MURPH AND PARTY!!
BRING A FRIEND!

MAY 23 2024

250 M Row
1 Min Plank
500 M Row
2 Min Plank
750 M Row
3 Min Plank
1000 M Row
4 Min Plank

Planks are accumulative 
Can be done on wrists or forearms

Optional Accessory Work
3 Rounds NFT
Strict Toes to Bar x 8
GHD Sit Ups x 16

Both movements done slower and controlled. 

MAY 22 2024

STRENGTH

Bench Press

15 min to Establish 6 Rep Max then

4 x 6

METCON

4 Rounds
200 M Run
20 Ring Dips
30 Step Ups 24/20

MAY 21 2024

For Time

400 Double Unders
100 Cal Bike/Erg/Row
100 Sit Ups
100 Pull Ups
100 Deadlifts 225/155

Partition however you want. 
Pick whichever cal machine you want. 

MAY 20 2024

STRENGTH

Front Squat
15 Min To Establish 4 Rep Max

METCON
2 Rounds 
30 Overhead Lunges 95/65
30 Push Ups
20 Front Squats 95/65
20 HSPU
10 Thrusters 95/65
10 Burpee Box Jumps

MAY 18 2024

For Time

5 Rounds 
200 M Run
5 HSPU
10 Burpees
15 Sit Ups

2 Rounds 
400 M Run
50 Push Ups
50 Double Unders 

Memorial Day Murph is coming up! 
Gotta start getting conditioned! 

MAY 17 2024

For Time

“Fran”
21-15-9
Thrusters 95/65
Pull Ups

Rest 5 Min

“Grace”

30 Clean and Jerks* 135/95

*Ground to Overhead. AKA Don’t need to squat.

Rest 5 Min

2000 M Row For Time

MAY 16 2024

22 Min AMRAP
42 Double Unders
32 Russian KB Swings 53/35
22/18 Cal Assault Bike
200 M Run

MAY 15 2024

STRENGTH
Superset

3 x
A. Double KB Bent Over Row x 12
B. Strict Toes to Bar x 8
C. Chin Up x 6

Superset: Perform exercise A then immediately
into exercise B and then into C then rest 2-3 min. 
Add weight on Chin Up as needed. If you’re still working
on pull ups, pick a progession and max out each set. 

METCON

4 Rounds
500 m Row
30 Lunges 
20 Sit Ups
10 Cal Ski Erg
5 Muscle Ups

MAY 14 2024

For Time

55 Push Up Buy In

10-9-8-7-6-5-4-3-2-1
Ground To Overhead 135/95
Burpee Box Jumps

800 M Run Buy Out

MAY 13 2024

STRENGTH

Back Squat
15 Min To Establish 6 Rep Max

METCON
18 Min AMRAP
30 Double Unders
15 Wallballs
30 Double Unders
15 Toes To Rings 

MAY 11 2024

For Time

2 Rounds 
200 M Run
20 Deadlifts 185/135
3 Rounds
200 M Run
10 Pull Ups
10 Power Cleans 135/95
4 Rounds 
100 m Run
10 Shoulder To Overhead 95/65
15 Toes To Ring

MAY 10 2024

STRENGTH

Bench Press
Work up to a heavy set of 8 then

4 x 8

Rest 2 Min Between Sets

METCON

5 Rounds 
8 Burpees Over DB 
16 Alt DB Hang Power Snatch 50/35
24 Air Squats

MAY 9 2024

2 Rounds 

8 Min 
Max Distance Bike Erg

Rest 1 Min

6 Min 
Max Distance Row

Rest 1 Min

4 Min 
Max Plank
*10 V-Ups everytime you break

Rest 1 Min 

2 Min 
Max Ski Erg Cal

MAY 8 2024

STRENGTH

Overhead Squat
15 Min To Establish Heavy Set of 3

METCON

4 Rounds 

200 M Run
20 Overhead Squats 75/55
200 M Run
40 Double Unders

MAY 7 2024

26 Min AMRAP

16/12 Cal Assault Bike
8 Box Jumps
12 Pull Ups
18 Sit Ups

MAY 6 2024

18 Rounds
1 DB Deadlift
2 DB Power Cleans
3 DB Shoulder to Overhead
4 DB Squats
5 Burpees 

M – 50 lb Dumbbells
W – 35 LB Dumbbells

MAY 4 2024

For Time

40 Single DB Hang Power Snatch 50/35
40 Box Overs
40 Sit Ups
30 Single DB Hang Power Snatch 50/35
30 Box Overs
30 Sit Ups
20 Single DB Hang Power Snatch 50/35
20 Box Overs 
20 Sit Ups

800 M Run

10 Rounds
15 Double DB Deadlifts 50/35
200 Ft Farmer Carry 50/35

One partner working at at time
Run done together

MAY 3 2024

“Chelsea”
EMOM for 30 Min
5 Pull Ups
10 Push Ups
15 Air Squats

*If unable to maintain EMOM the workout 
turns into an AMRAP with the remaining time

MAY 2 2024

800 M Run

6 Rounds
30 Double Unders
20 Russian KB Swings 53/35
10 Box Jumps

400 M Run

MAY 1 2024

STRENGTH

Hang Power Snatch
15 Min To Establish Heavy Set of 3

METCON

10-9-8-7-6-5-4-3-2-1

Burpees
T2Rings
Cal Assault Bike

APRIL 30 2024

2 Rounds
40 Wallballs
40 Push Ups
40 Lunges with medball
40 Single Arm DB Should to Overhead 50/35
400 M Run

APRIL 29 2024

STRENGTH

Deadlift 
Work up to a heavy set of 4 then

4 x 4

METCON

15 Min 
Max Reps in Each Min*
Min 1 – Double Unders
Min 2 – Pull Ups
Min 3 – Box Overs 
*2 Power Cleans EMOM 135/95

Optional Accessory Work

3 Rounds NFT
DB Hammer Curls x 12
DB High Pulls x 12

APRIL 27 2024

Partner “Bert”

For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees

*One partner working at a time
*Runs done together

APRIL 26 2024

8 Rounds 
8 Pull Ups
8 Push Ups
8 Deadlifts 225/155
8 HSPU
8 Box Overs

APRIL 25 2024

1200 M Row For Time

Rest 2 Min

2000 M Bike Erg For Time

Rest 2 Min

800 M Row For Time

Rest 2 min

1000 M Bike Erg For Time

APRIL 24 2024

STRENGTH

Back Squat
Work up to a heavy set of 6 then

3 x 6

METCON

16 Min AMRAP
20 Single DB Box Step Ups 50/35
40 Double Unders
20 Single DB Overhead Lunges 50/35
40 Double Unders

APRIL 23 2024

STRENGTH

Push Press
Work up to a heavy set of 4 then

4 x 5

METCON

5 Rounds
200 M Run
10 Hang Power Clean + Shoulder to Overhead 95/65
15 Push Ups

APRIL 22 2024

“The Don”

For Time
66 Deadlifts (110/75 lb)
66 Box Jumps (24/20 in)
66 Kettlebell Swings (1.5/1 pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
66 Wall Ball Shots (20/14 lb)
66 Burpees
66 Double-Unders

APRIL 20 2024

Partner WOD

30 Min AMRAP

10 Push Ups
8 Single DB Power Snatch 50/35
4 Pull Ups
2 HSPU

Partner A – 200 m Run
Partner B – Working

Partner A picks up where Partner B is at

APRIL 19 2024

STRENGTH

Thruster
Work up to a heavy set of 3 from the rack then

4 x 3 

Resting 2 min between sets

METCON

50-40-30-20-10
Russian KB Swings
Lunges 
Double Unders

APRIL 18 2024

800 M Run
30 Burpee Box Jumps
400 M Run
30 Sit Ups
15 Heavy Ball Slams
30 Sit Ups
15 Heavy Ball Slams
200 M Run
30/26 Cal Assault Bike

APRIL 17 2024

STRENGTH

15 min to Establish Heavy

2 Hang Power Clean + 1 Clean

METCON

For Time

6 Rounds 
6 Pull Ups
6 Power Cleans 115/75

4 Rounds 
4 Muscle Ups
4 Hang Power Snatch 95/65

APRIL 16 2024

26 Min AMRAP*
2,4,6,8,10,12….

Burpees
Single DB Shoulder to Overhead 50/35
Box Overs
Push Ups

*1200 M run must be completed anytime during the AMRAP.
Run can be partitioned any way you want. 

APRIL 15 2024

SHOUT OUT TO OUR ATHLETES THAT CRUSHED IT AT FITCON!!!!

STRENGTH

Front Squat
Work Up To A Heavy Set of 5 then 

4 x 5

Rest 2 Min Between Sets

METCON

4 Rounds Each For Time 

250 m Row
40 Double Unders
30 Air Squats
20 Sit Ups

Rest 2 Min Between Rounds

APRIL 13 2024

Partner WOD 

4 Rounds 
40 Hand Release Push Ups
40 DB Hang Power Snatch 50/35
100 M Farmer Carry 

3 Rounds
30 Burpees 
200 M Run

2 Rounds 
200 Double Unders
200 FT Fireman Carry

1 Round
400 M Run with 50 lb medball

APRIL 12 2024

For Time*

60 Back Squats 135/95 (no rack)
60 Pull Ups
60 Cal Assault Bike
60 Box Overs
60 Cal Ski Erg
60 Wall Balls

*Partition However You Want

APRIL 11 2024

STRENGTH

Push Press

15 Min To Establish Heavy set of 4 then 

4 x 4 at working weight | 2 min rest between sets

METCON

16 Min AMRAP
2 HSPU
4 Single DB Devil Press 50/35
10 Single DB Sit Ups 50/35*
30 Double Unders

*DB held on your chest. Can anchor feet with DBs

APRIL 10 2024

5 Rounds

6 Deadlifts 155/115
3 Cleans 155/115
20/18 Cal Assault Bike
30 Lunges

APRIL 9 2024

STRENGTH

Bench Press

Warm Up To Heavy Set of 6 then

4 x 6

METCON

For Time*

21-18-15-12-9
Push Ups
Toes To Bar

*2 Burpees Every Min on the Min

OPTIONAL ACCESSORY WORK 

Superset

Seated DB Shoulder Press 3 x 12
Barbell Skull Crusher 3 x 15

APRIL 8 2024

Kelly-Hellen-Nancy

2 Rounds
400 M Run
30 Box Jumps
30 Wallballs
400 M Run
21 KB Swings 53/35
12 Pull Ups
400 M Run
15 Overhead Squats 95/65

APRIL 6 2024

Partner WOD

For Time
You Go, I Go Style

2,000 M Row
100 Alt Dumbbell Hang Clean and Jerk 50/35
300 Double Unders
150 Sit Ups
100 Burpees
2,000 M Row

APRIL 5 2024

“Bulger”

10 Rounds
150 M Run
7 Chest To Bar Pull Ups
7 Front Squats 135/95
7 HSPU

APRIL 3 2024

STRENGTH

Deadlift

20 Min to Establish 2 Rep Max

METCON

10-9-8-7-6-5-4-3-2-1
Pull Ups
Cal Ski Erg
Double KB Deadlift 70/53

APRIL 2 2024

26 Min AMRAP
16 Push Jerks 95/65
19 Ring Rows
16 Hang Power Snatch 95/65
19 Barbell Jump Overs
16 Explosive (Hands off the Ground) Push ups
19 Hang Power Cleans 95/65
16 Toes-to-bar

APRIL 1 2024

1,000 BURPEES FOR TIME*

STRENGTH

Pause Back Squat 

Work Up to a heavy set of 5 then
4 x 5 with 2 Sec pause at bottom of the Squat

Rest 2-3 min between sets

METCON

4 Rounds Each For Time
24 Overhead Medball Lunges 
22 Sit Ups
18 Wallballs 
16/14 Cal Assault Bike

2 Min Rest 

*APRIL FOOLS

MARCH 30 2024

25 Min AMRAP
Ascending Ladder 
1,2,3,4,5,6…
Burpee Pull Ups
Box Jumps 24/20
Hang Power Snatch 75/55

50 Double Unders at 0:00, 5:00, 10:00, 15:00, 20:00

MARCH 29 2024

With a Single Dumbbell 50/35
Complete All Movements *

100 Goblet Squats 
50 R Arm Shoulder to Overhead
50 L Arm Shoulder To Overhead
100 Lunges 
800 M Run

*Partition Run and all movements
however you want
**Run with DB too

MARCH 28 2024

STRENGTH

20 Min to Establish Heavy

2 Power Clean + 2 Hang Power Clean

METCON

3 Rounds 
1 Min Max Effort at Each Station
A – Tire Flips
B – Double Unders
C – Pull Ups
D – GHD Sit Ups
E – Rest 

MARCH 27

6 Rounds 
Each For Time

16/14 Cal Ski Erg
4 Wall Walks
18 KB Swings 53/35
16 Push Ups

Rest 2 Min

Optional Accessory Work
3 Rounds NFT
8 x Weighted Dips
15 x Barbell Front Raises

MARCH 26 2024

STRENGTH

Weighted Lunge 
15 Min To Establish 16 Rep (8 Each Leg)
*From The Rack | Barbell on Back

METCON
21-15-9-15-21
Front Squats 95/65
Toes to Rings
Burpees 

MARCH 25 2024

30 Min AMRAP
20 Ring Rows
10 Box Jumps
20 Alternating DB Snatch 50/35
40 Double Unders

*Complete 2000 m Row within the 30 min
at anytime and partitioned any way.

MARCH 23 2024

For Time

100 Back Squats 75/55
*200 m run each time you drop
100 Shoulder to Overhead 75/55
*10/8 cal Ski Erg each time you drop
100 Floor Bench Press 75/55
*250 m Row each time you drop 
400 M Run with weight 75/55

MARCH 22 2024

STRENGTH

Deadlift 

20 Min to establish 4 Rep Max

METCON
4 Rounds at each Station
30 sec work | 30 sec rest
Rest 1 full min then rotate

1. Assault Bike Cal

Rest 1 min
2. 100 FT Farmer Carry 70/53

Rest 1 min
3. Target Burpees (6 in above reach)

Rest 1 min
4. Hang Power Cleans 135/95

MARCH 21 2024

EMOM
5 Rounds 
1 – 20 Sit Ups
2 – 40 Double Unders
3 – 15 GHD
4 – 20 Box Overs
5 – 4 Wall Walks

MARCH 20 2024

STRENGTH

Push Jerk

15 Min To Establish 1 Rep Max

METCON

20 Min AMRAP*

12 Push Ups
16 Single Arm DB Shoulder to Overhead 50/35
20 Single DB Front Rack Lunges 50/35

*200 M Run @ 0:00, 5:00, 10:00, 15:00

Optional Accessory Work

3 Rounds NFT
15 DB Rear Delt Fly
15 Single DB Overhead Extension

MARCH 19 2024

For Time

1000 M Row

30 Toes to Bar
50 Power Snatches 95/65
30 Toes to Bar
25 Burpee Box Jumps

2000 M Bike Erg

MARCH 18 2024

STRENGTH

Front Squat
15 min to establish 2 rep max

METCON

2 Rounds
2 min max effort of each movement
Wallballs
Double unders
Ski Erg Cals
Rest 1 min

Optional Accessory Work
4 Rounds NFT
30 Lunges
2 min Wallsit

MARCH 16 2024

8 Rounds
200 M Run
8 Push Ups
8 Toes To Bar
8 Box Jumps
16 Russian KB Swings

MARCH 15 2024

FINAL OPEN WORKOUT!!

FRIDAY NIGHT LIGHTS TONIGHT!

COME DO THE OPEN AT 5:30 AND FOOD STARTING AT 6:30!!

Crossfit Open 24.3

All for time: 

5 rounds of:     
    10 thrusters, weight 1
    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 bar muscle-ups 

Time cap: 15 minutes

♀ 65, 95 lb
♂ 95, 135 lb

MARCH 14 2024

35 Min Recovery Pace AMRAP

100 ft DB Farmer Carry 50/35
10 Burpees
15 Sit Ups
20 Step Ups 20/16
25 Double Unders
1 Min Plank

MARCH 13 2024

20 Deadlifts 225/135
50 Cal Bike Erg
15 Deadlifts 275/185
50 Cal Ski Erg
10 Deadlifts 315/225
50 Cal Row

Optional Accessory Work

3 Rounds Not For Time

Max Strict Chin Up
Double KB Bent Over Row x 12
Barbell Curl x 15

MARCH 12 2024

STRENGTH

Bench Press

4 x 10

Seated DB Lateral Raise

4 x 16

Work up to a heavy set for Bench Press then 
complete 1 set followed by Lateral Raises. 
Repeat 4x

METCON

4 Rounds Each For Time
40 Double Unders
4 – 50ft Shuttle 
20 Single DB Hang Power Snatch 50/35

Rest 2 Min

MARCH 11 2024

For Time

50 Medball OH Lunges 

8 Rounds 
4 Burpee Pull Ups
8 Box Overs
12 Wallballs
16 Sit Ups

50 Medball OH Lunges 

Optional Accessory Work

4 Rounds Not For Time
10 GHD Sit Ups
20 Russian Twists
1 Min Plank

MARCH 9 2024

For Time
With a Partner Complete

Nancy
5 Rounds 
400 M Run*
15 Overhead Squats 95/65

Right into

Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Right into

AMANDA
9-7-5
Muscle Ups
Squat Snatch 135/95

One Partner working at a time.
Runs in Nancy completed together

MARCH 8 2024

OPEN 24.2

20 MIN AMRAP

300-meter row
10 deadlifts 185/125
50 double-unders

MARCH 7 2024

For Time

40 Min Recovery Pace AMRAP

1000 M Row
40 Step Ups 20/16
50 Double Unders
2000 M Bike Erg
400 ft Farmer Carry 50/35
1000 M Ski Erg
25 GHD Back Extensions
50 Double Unders 

MARCH 6 2024

STRENGTH

Shoulder Press

15 Min To Establish 2 Rep Max

Then 10 Min EMOM

2 Shoulder Press

METCON

5-10-15-20-15-10-5

Dips
Jumping Squats
Double KB Hang Snatch 35/26

MARCH 5 2024

24 Min AMRAP
4 Pull Ups
8 Box Overs
16 Russian KB Swings 70/53
20 Sit Ups

Optional Accessory Work

3 Rounds Not For Time
Single Arm DB Row x 12 Each Side
Bent Over DB Rear Delt Fly x 20
Plank x Accumulate 90 Sec

MARCH 4 2024

STRENGTH

15 Min To Establish 
3 Rep Clean

METCON

2 Rounds 

4 Min AMRAP
8 Thrusters 95/65
30 Double Unders

Rest 2 Min

4 Min AMRAP
10 Front Rack Walking Lunge 95/65
15 Push Ups

Rest 2 Min and Repeat

MARCH 2 2024

Partner WOD
30 MIN AMRAP

Partner A
12 Box Overs
12 Toes To Bar
12 Wall Balls
12 Sit Ups

Partner B 
Max Distance Bike Erg

Alternate when Parnter A complete round

Score is total rounds + Distance on Bike Erg

MARCH 1 2024

CROSSFIT OPEN 24.1

For time:

21 dumbbell snatches, arm 1 (50lb/35lb)
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

FEBRUARY 29 2024

4 Rounds
1 Min Max Effort
1- Double Unders
2 – Heavy Medball Slams
3 – Plank Hold
4 – 100 Ft Suitcase Carry (Single KB 70/53)
5 – Rest

FEBRUARY 28 2024

5 Rounds
200 M Run
15 Shoulder to Overhead 115/75
15 Push Ups
15/12 Cal Assault Bike
10 Pistols

FEBRUARY 27 2024

STRENGTH

Alternate

Pendlay Row

4 x 5

L- Sit

4 x 30 Sec

Accumulate 30 Sec L – Sit*

*Scale with a tuck. Timer stops
when you break.

METCON

For Time*

3 Rounds
30 DB Hang Power Snatch 50/35
20 Burpees
10 Toes to Bar

*1 Muscle Up EMOM

ACCESSORY WORK

3 Rounds NFT

15 Ring Face Pulls
15 DB Hammer Curls
15 GHD Sit Ups

FEBRUARY 26 2024

12 Min AMRAPAscending Ladder1-2-3-4-5…Front Squat 95/65Box Overs Rest 2 Min 50-40-30-20-10Air SquatsRusstian KB Swings 53/35Double Unders 

FEBRUARY 24 2024

Partner WOD

8 Rounds

Partner A
2 Rounds
6 Single Arm Devil Press 50/35
8 Toes To Bar
30 Double Unders

Partner B
400 M Run

Alternate when both partners have finished

FEBRUARY 23 2024

STRENGTH

Back Squat

Work up to a heavy set of 2 Then

10 Min Every Other Min (5 Working Sets)
2 x Back Squats

METCON

“”Cindy””
20 Min AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats

FEBRUARY 22 2023

Each For Time

3 Rounds
1000 m Bike Erg
100 Double Unders

Rest 2 Min

4 Rounds
250 M Row
25 Russian KB Swing 53/35

Rest 2 Min

2 Rounds
30/24 Cal Assault Bike
20 Box Overs

FEBRUARY 21 2024

STRENGTH

Push Press

Work Up to A Heavy Set of 3 then

5 x 3 resting 2 min between sets

METCON

3 Rounds
1 Min Max Effort at Each Station
1 – Ski Erg Cal
2 – Dips
3 – Sit Ups
4 – Thruster 95/65
5 – Rest

FEBRUARY 20 2024

28 Min AMRAP
2 Power Cleans 185/135
4 Burpees over Barbbell
6 Deadlifts 185/135
8 Pull Ups
100 Ft KB Farmer Carry 70/53

FEBRUARY 19 2024

“Blake”

4 Rounds
100 ft Walking OH Lunge 45/25
30 Box Jumps 24/20
20 Wallballs
10 HSPU

FEBRUARY 17 2024

26 Min AMRAP
Partner WOD
1-2-3-4-5-6-7….
Hang Power Snatch 135/95
Wall Walk
C2B Pull Up
Cal Ski Erg

One partner working at a time

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