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D&A - 07-01-17
15min. AMRAP:
MUST BE SYNCHRONIZED!
1 Deadlift (185/115#)
1 Hang Squat Clean (185/115#)
1 Front Squat (185/115#)
1 Shoulder to Overhead (185/115#)

Jackie - 06-30-17
EMOM x 12 (4 Rounds):
Minute 1 – 4 Front Squats @ 60% of 1RM Front Squat
Minute 2 – 8 Back Squats @ 60% of 1RM Front Squat
Minute 3 – Rest


1,000m Row
50 Thrusters (45#)
30 Pull-ups

Annie on the RUN - 06-29-17
“Annie’s on the Run”
100 DU
50 Sit-ups
200m Run
80 DU
40 Sit-ups
200m Run
60 DU
30 Sit-ups
200m Run
40 DU
20 Sit-ups
200m Run
20 DU
10 Sit-ups
200m Run


Kiwano - 06-28-17
Deadlifts: 3 Reps, Every 1:30 x 8(climbing)

21 – 15 – 9:
Deadlifts (135/95)
Push Jerks (135/95)
Barbell-Facing Burpees



Cherimoya - 06-27-17
Front Squats: 10 Minutes to find a 1 rep max

4 Minute AMRAP:
27 Hang Power Cleans (115/80)
27 Wallballs (20/14#)
21 Calorie Bike
Rest 4:00
4 Minute AMRAP:
21 Hang Power Cleans (115/80)
21 Wallballs (20/14#)
15 Calorie Bike
Rest 4:00
4 Minute AMRAP:
15 Hang Power Cleans (115/80)
15 Wallballs
9 Calorie Bike

Durian - 06-26-17
EMOM x 12: Alternating
Minute 1: 10 Pushups + 15 DB Floor Presses
Minute 2: Max Double-Unders in 40 seconds

18 Minute AMRAP:
18 Calorie Row
15 Box Jump Overs (24”/20”)
12 Toes to Bar
9 Dumbbell Hang Squat Cleans (50’s/35’s)

Snow White - 06-25-17
20 Rounds:
6 Burpee Box Jumps 24”20”
3 Sand Stone Cleans 100/80#

Lady and the Tramp - 06-24-17
Teams of 2,
20 Minute AMRAP:
12/9 Calorie Bike
12/9 Calorie Row
12 Thrusters (65/45)


Peter Pan - 06-23-17
3-Position Snatch Complex: Every 1:30 x 6(climbing)
High Hang (Pockets) + Hang (Knee) + Floor (Full)

5 Rounds:
1:00 Calorie Row
1:00 Power Snatch (95/65)
1:00 Lateral Barbell Burpees
1:00 Rest

Filthy 50 - 06-22-17
“Filthy 50”
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (35/25#)
50 Walking Lunges
50 Toes-to-Bar
50 Push Press (45/35)
50 Good Mornings (45/35)
50 Wallballs (20/14#)
50 Burpees
50 Double-unders


Cinderella - 06-21-17
Every 1:30 x 6 @ 50% of 1RM Clean & Jerk
Set 1 – 8 Hang Squat Cleans + 3 Push Jerks
Set 2 – 7 Hang Squat Cleans + 4 Push Jerks
Set 3 – 6 Hang Squat Cleans + 5 Push Jerks
Set 4 – 5 Hang Squat Cleans + 6 Push Jerks
Set 5 – 4 Hang Squat Cleans + 7 Push Jerks
Set 6 – 3 Hang Squat Cleans + 8 Push Jerks

3 Rounds:
600m Run
16 Deadlifts (225/155)
60 Double-unders

Little Mermaid - 06-20-17
0:00-10:00:
1 Mile Run
Max Clean & Jerk (135/95#) in remaining time
Rest 3 Minutes
13:00-20:00:
800 Meter Run
Max Power Snatch (115/75#) in remaining time
Rest 3 Minutes
23:00-27:00:
400 Meter Run
Max Thrusters (95/65#) in remaining time


Aladin - 06-19-17
5 Minute AMRAP:
15/12 Calorie Row
15 Wallball Shots
Rest 3:00
5 Minute AMRAP:
15 Burpees
15 Kettlebell Swings (53/35)
Rest 3:00
5 Minute AMRAP:
15 Sumo-Deadlift High Pulls (75/55)
15 Overhead Squats (75/55)


Cars - 06-18-17
5 Rounds:
9 Power Cleans (135/95)
15 Push-ups
21 Squats
200m Run


Finding Nemo - 06-17-17
Partner WOD:
Alternate Every :30 Seconds
200 Cal Bike
175 Burpees
150 Hang Power Snatch (75/55#)
125 HSPU
100 Box Step Overs (35/25#)


Toy Story - 06-16-17
Back Squats:
6 Reps Every 1:30 x 3(climbing)
4 Reps EMOM x 3(climbing)
2 Reps Every :45 Sec x 3 (climbing)

4 Rounds:
15/10 Calorie Bike
15 Goblet Squats (53/35)
15 Kettlebell Swings (53/35)
15 Burpees

Kelly - 06-15-17

5 Rounds:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Fran - 06-14-17
Push Press: Every 1:30 x 7(climbing)
On the 0:00… 5 Reps
On the 1:30… 4 Reps
On the 3:00… 3 Reps
On the 4:30… 3 Reps
On the 6:00… 2 Reps
On the 7:30… 1 Rep
On the 9:00… 1 Rep Max


21-15-9
Thrusters (95/65)
Pull-ups

Christine - 06-13-17
Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 3 Deadlifts (building)
Even Minutes – 3 Strict HSPU (scale 3 Wall Walks)


3 Rounds:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

Graceful Cindy - 06-12-17
Squat Clean & Jerk:
3 Reps EMOM x 3(climbing)
Rest 1 Minute
2 Reps EMOM x 3(climbing)
Rest 1 Minute
1 Rep EMOM x 3(climbing)


3 Rounds of “Cindy”
12 Clean & Jerks (135/95)
2 Rounds of “Cindy”
9 Clean & Jerks (135/95)
1 Round of “Cindy”
6 Clean & Jerks (135/95)

Wellbutrin - 06-11-17
With a Running Clock:
5:00 Row
4:00 Cal Bike
3:00 Burpees
2:00 Kettlebell Swings (53/35#)
1:00 Pull-ups
Total reps across

Viagra - 06-10-17
Partner WOD:
10 Rounds Total:
2 minute for each round
200m Run
AMRAP wallballs with remaining time
*Alternate athletes every round*
*Score is total wallballs amongst the team*



Naproxen - 06-09-17
Every 1:30 x 5(across @ 50% of 1RM Clean & Jerk)
Set 1 – 7 Hang Squat Cleans + 3 Push Jerks
Set 2 – 6 Hang Squat Cleans + 4 Push Jerks
Set 3 – 5 Hang Squat Cleans + 5 Push Jerks
Set 4 – 4 Hang Squat Cleans + 6 Push Jerks
Set 5 – 3 Hang Squat Cleans + 7 Push Jerks

1 Round for Time:
75 Calorie Row
50 Power Snatches (75/55)
25 Barbell-Facing Burpees

Oxycodone - 06-08-17
20 Minute AMRAP:
200 Meter Run
14 Kettlebell Deadlifts (70’s/53’s)
2 Rope Climbs








Cymbalta - 06-07-17
Overhead Squat: 10 Minutes to find a Heavy Set of 3 Reps

EMOMx12, Alternating:
Min 1: 12 KB Front Rack Lunges (35’s/20’s)
Min 2: 12 Bench Press (135/85#)
Min 3: 12 DB Box Step-ups (45’s/30’s)
Min 4: 40 second Plank Hold

Helen - 06-06-17
Push Press: 3 Reps, Every 1:30 x 6(climbing)
*5/3 Strict Pull Ups after each set
Helen:
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

Ativan - 06-05-17
Bear Complex: 1 Round EMOM x 8(climbing)
1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

3 Rounds:
10 Power Cleans (135/95#)
10 Front Squats (135/95#)
10 Push Jerks (135/95#)
50 Double-Unders

Xanax - 06-04-17
For Time:
120 Double-unders
45 Cal Bike
60 Sit-ups
90 Double-unders
30 Cal Bike
45 Sit-ups
60 Double-unders
20 Cal Bike
30 Sit-ups

Lovaza - 06-03-17
Bench Press: 10 minutes to find a 3RM

Partner WOD:
15 Minute AMRAP:
5 Burpees
10 DB Thrusters (40/25#)
5 Burpees
* Relay Style

Prozac - 06-02-17
Front Squats: Every 1:30 x 7
3Reps @ 80% (across) on sets 1-3-5
1Rep starting @ 90%(climbing) on sets 2-4-6
10 Back Squats @ 80% of Front Squat on set 7

3 Rounds:
400 Meter Run
21 Burpees

Lipitor - 06-01-17
For time:
100-ft. Dumbbell Overhead Walking Lunge (50/35#)
100 Double Unders
50 Wallballs (20/14#)
10 Rope Climbs
50 Wallballs (20/14#)
100 Double Unders
100-ft. Dumbbell Overhead Walking Lunges (50/35#)



Flomax - 05-31-17
Push Press: 3reps Every 1:30 x 6(across) *5/3 Strict Pull ups after each set.

13 Minute AMRAP:
55/40 Calorie Row
55 Thrusters (95/65)
55 Pull-Ups
55 Handstand Pushups

Ambien - 05-30-17
Squat Clean & Jerk: 1 Rep EMOM x 9(climbing)

3 Minute AMRAP:
10/8 Calorie Bike
7 Clean & Jerks (135/95#)
Rest 3:00
3 Minute AMRAP:
10/8 Calorie Bike
5 Clean & Jerks (165/115#)
Rest 3:00
3 Minute AMRAP:
10/8 Calorie Bike
3 Clean & Jerks (185/125#)

Arnold Schwarzenegger - 05-28-17
50-40-30-20-10
Wall-ball shots, 20/14
Box jumps, 24”/20”


Suzanne Somers - 05-27-17
Teams of 3:
3 Rounds:
75 Squat Cleans
400m Team Burden Run (45/25#)

Round 1 – 115/75#
Round 2 – 135/95#
Round 3 – 155/105#

Tony Little - 05-26-17
17 Minute AMRAP:
20 Calorie Row
17 Power Snatches (75/55)
20 Box Jumps (24″/20″)
17 Wallballs (20/14)

Jerry - 05-25-17
Run 1 mile
Row 2k
Run 1 mile
Denise Austin - 05-24-17
1 “Big Clean Complex” Every 6:00 x 5(climbing)
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk


Jane Fonda - 05-23-17
Back Rack Lunge Complex: Every 1:30 x 6(climbing)
1 Right + 1 Left + 1 Back Squat x 3

4 Minute AMRAP:
27 Calorie Row
27 Burpees
27 CTB Pull-ups
*Rest 4:00
4 Minute AMRAP:
21 Calorie Row
21 Burpees
21 Toes-to-Bar
*Rest 4:00
4 Minute AMRAP:
15 Calorie Row
15 Burpees
15 Pull-ups


Richard Simmons - 05-22-17
Every 2 Minutes x 5:
10 Front Rack Box Step-Ups
10 Barbell Rollouts

For Time:
21 Thrusters (95/65)
21 Alternating Dumbbell Snatches (70/50)
400 Meter Run
15 Thrusters (95/65)
15 Alternating Dumbbell Snatches (70/50)
400 Meter Run
9 Thrusters (95/65)
9 Alternating Dumbbell Snatches (70/50)
400 Meter Run

Mosquito - 05-21-17
20 minutes AMRAP:
10 Dumbbell Squat Cleans 50/35#
15 Pull Ups
20 Box Jumps 24”/20”


Lady Bug - 05-20-17
Teams of 2:
100 Calorie Row
100 Box Jump Overs (24/20″)
100 Deadlifts (185/125#)
100 Wallballs (20/14#)
100 Burpees
100 Wallballs (20/14#)
100 Deadlifts (185/125#)
100 Box Jump Overs (24/20″)
100 Calorie Row


Weston Lee (KIA 4/29/17) - 05-19-17

800m Burden Run 100/80
29 Burpee Pull Ups
4 Rope Climbs
29 Ring Dips
4 Rope Climbs
29 Burpee Box Jump Overs 24”/20”
800m Burden Run 100/80


Moth - 05-18-17
Bench Press: 3reps every 1:15 x 8(climbing)

3 Rounds:
400m Run
25 Sit-ups
20 DB Push Presses (35s/20s)
15 Deadlifts (205/145)




Centipede - 05-17-17
Push Press: 6reps every 1:30 x 6(climbing)

21 – 15 – 9
Bike for Calories
Kettlebell Swings (53/35)
21 – 15 – 9:
Row for Calories
Burpees
21 – 15 – 9:
Medball Squat Cleans (20/14)
200 Meter Run

Ants - 05-16-17
Lunges: Every 1:30 x 8 (climbing)
1 Forward + 1 Reverse (right) + 1 Forward + 1 Reverse (left) x 2

15 Minute AMRAP:
15 Box Jump Overs (24/20)
12 Ring Dips
9 Power Snatch (115/75#)

Beetle - 05-15-17
On the :30s x 16 (8:00 Total):
On each :00 – 2 Power Cleans @ 70% of 1RM C& J
On each :30 – 1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 70% of 1RM C&J

30-20-10:
Dumbbell Thrusters 35’s/25’s
Toes-to-bars

Wasp - 05-14-17
1 Overhead Squat: Every 1:15 x 8 (climbing)

3 Rounds:
25 Power Snatch 75/55
25 Front Squats 75/55


Cicadas - 05-13-17
Every 30 Seconds x 12: 1 Power Clean @ 70% of 1RM Clean
Rest 3:00
Every 30 Seconds x 12: 1 Power Snatch @ 70% of 1RM Snatch

Partner WOD:
20 Minute AMRAP:
10 Pull-Ups
10/7 Calorie Bike
10 Burpee
10/7 Calorie Row
*Alternate full rounds with your partner*


Flea - 05-12-17
1 Pausing Back Squat: EMOM x 7 @ 70% of 1RM Front Squat (3sec pause)
6 Front Squats: EOMOM x 4 @ 70% of 1RM Front Squat

21-15-9:
Push Jerks (135/95)
Chest-to-Bar Pull-ups



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