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Mayflower - 06-18-18
5 Minute AMRAP:
15/12 Calorie Row
15 Wallballs (20/14)
*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)


The Lorax - 06-17-18
Class Divides into 2 Teams:
3 Rounds:
Team 1: Assault Bike (Team Score)
Team 2: 400 Meter Prowler Push
If Teams of 2-4 Each: 1 Bike + Prowler
If Teams of 5-7 Each: 2-3 Bikes + Prowlers
If Teams 8-10 Each: 4 Bikes + Prowlers

Horton Hears a Who - 06-16-18
Teams of 2
For Time:
42 Burpee Box Jumps 30”/24”
800 Meter Partner Run
15 Rope Climbs
30 Burpee Box Jumps 30”/24”
800 Meter Partner Run
12 Rope Climbs
18 Burpee Box Jumps 30”/24”
800 Meter Partner Run
9 Rope Climbs

DT - 06-15-18
Hang Power Clean: Heavy Set of 2


5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Green Eggs and Ham - 06-14-18
For Time:
27-21-15-9:
Toes to Bar
*After each round:
20/14 Calorie Bike
50′ Dumbbell Front Rack Walking Lunge (50/35)

The Cat in the Hat - 06-13-18
Push Press: 6 reps every 2 minutes x 5 (across at 70% of 1RM)

15 Minute AMRAP:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

Hop on Pop - 06-12-18
21-15-9:
Deadlifts (225/155)
400 Meter Run

Cindy got JACKED! - 06-11-18
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row

Bucked UP - 06-10-18
Alternating On the Minute x 20
Minute 1: 3 Deadlifts
Minute 2: 10 Sit-Ups + 20 Double Unders

Sidewalk Kraka - 06-09-18
Teams of 3:
For Time (30 Minute Cap):
65/45 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55)
65/45 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65)
65/45 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/75)
65/45 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95)
65/45 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)

Ghost - 06-08-18
Tempo Front Squats: 6 Reps Every 2 Minutes x 5 Sets (climbing) 3 second decent

3 Rounds For Time:
500 Meter Row
400 Meter Run
*Rest 3 Minutes Between Rounds

Pump Mode - 06-07-18
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)
*Directly into…
75 Calorie Bike or 1,000 Meter Row
*Directly into…
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

Noxygen - 06-06-18
Option A
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

Option B
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Pull-ups

Option C
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups

Octane - 06-05-18
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees

C4 - 06-04-18
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/75)
*30 Double Unders After Each Set

Nightshade - 06-03-18
For Time:
800 Meter Run
50 Overhead Squats (45/35)
800 Meter Run
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)

Oleander - 06-02-18
Teams of 2
For time:
100/75 Calorie Bike
420ft DB Walking Lunges 50/35
100 DB Facing Burpees
100 Unbroken Wallballs 20/14
100 Pull ups
*Partners must complete 70ft of lunges before switching.
*If wallball hits the ground, each partner must complete 10 burpees on the spot.


Ricinus - 06-01-18
Tempo Front Squats: 5 reps Every 1:30 x 5(climbing) 3 seconds decent

13 Minute AMRAP:
50 Alternating Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Handstand Push-ups

White Snakeroot - 05-31-18
3-Position Power Clean + Jerk: Every 1:30 x 7(climbing)

3 Rounds For Time:
10 Clean and Jerks (135/95)
400 Meter Run

Spotted Cowbane - 05-30-18
Deadlift: Heavy Set of 3

15 Minute AMRAP:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Hemlock - 05-29-18
3 Minute AMRAP:
21 Lateral Barbell Burpees
21 Overhead Squats (75/55)
Max Calorie Bike
*Rest 3 minutes
3 Minute AMRAP:
18 Lateral Barbell Burpees
18 Overhead Squats (95/65)
Max Calorie Bike
*Rest 3 minutes
3 Minute AMRAP:
15 Lateral Barbell Burpees
15 Overhead Squats (115/75)
Max Calorie Bike
*Rest 3 minutes
3 Minute AMRAP:
12 Lateral Barbell Burpees
12 Overhead Squats (135/95)
Max Calorie Bike

Muppet Babies - 05-27-18
4 Rounds of:
4 Minute AMRAP: Bike for Calories
On the 0:00 – 15 Abmat Sit-Ups
On the 1:00 – 12 Abmat Sit-Ups
On the 2:00 – 9 Abmat Sit-Ups
On the 3:00 – 6 Abmat Sit-ups
*Rest 2:00 between rounds

Octonauts - 05-26-18
Teams of 3
For Time: (25 Minute Cap):
400 Meter Burden Run (45/25)
100 Deadlifts (155/105)
400 Meter Burden Run (45/25)
80 Hang Power Cleans (155/105)
400 Meter Burden Run (45/25)
60 Front Squats (155/105)
400 Meter Burden Run (45/25)
40 Push Jerks (155/105)
400 Meter Burden Run (45/25)
20 Clusters (155/105)

Lion Guard - 05-25-18
Snatch Complex: Every 1:30 x 8 (climbing)
1 Power Snatch + 1 Hang Power Snatch + 2 Overhead Squats

4 Rounds:
15/12 Calorie Bike
12 Toes to Bar
9 Hang Power Snatch (95/65)

Jerry - 05-24-18
For Time:
1 Mile Run
2,000 Meter Row
1 Mile Run

PJ Masks - 05-23-18
5 Minute AMRAP:
Buy-In: 100 Double Unders
12 Power Cleans (115/75)
4 Burpee Box Jump Overs (24/20)
*Rest 5 minutes
5 Minute AMRAP:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)
*Rest 5 minutes
5 Minute AMRAP:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

Fran - 05-22-18
Squat Clean Thruster: 1 Rep EMOM x 10 (climbing)


21-15-9:
Thrusters (95/65)
Pull-Ups

Jenny - 05-21-18
20 Minute AMRAP:
20 Overhead Squats (45/35)
20 Back Squats (45/35)
400 meter Run

Mickey Mouse Clubhouse - 05-20-18
4 Rounds:
4 Minute AMRAP:
Row for Calories
On the 0:00 – 5 Burpee Box Jump Overs (24/20)
On the 1:00 – 4 Burpee Box Jump Overs (24/20)
On the 2:00 – 3 Burpee Box Jump Overs (24/20)
On the 3:00 – 2 Burpee Box Jump Overs (24/20)
Rest 2:00 between rounds

Little Einstiens - 05-19-18
Teams of 2
3 Rounds:
800 Meter Partner Run
42 Power Cleans 155/105 (alternating every 7 reps)

Doc McStuffins - 05-18-18
Overhead Squat: 2 Reps Every 1:30 x 8

For Time: Option A

35/25 Calorie Bike
27 Chest to Bar Pull-Ups
21 Power Snatches (115/75)
15 Overhead Squats (115/75)
9 Squat Snatches (115/75)

For Time: Option B

35/25 Calorie Bike
27 Pull-Ups
24 Power Snatches (75/55)
21 Overhead Squats (75/55)


Mickey and the Roadster Racers - 05-17-18
Teams of 2
8 Rounds:
400 Meter Row
200 Meter Burden Run (45/25)

Vampirina - 05-16-18
Hang Squat Clean: 1 Rep EMOM x 10 (climbing)

8 Minute AMRAP:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
*Up by (3) reps each round

Puppy Dog Pals - 05-15-18
5 Minute AMRAP:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
*Rest 5 minutes
5 Minute AMRAP:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
*Rest 5 minutes
5 Minute AMRAP:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Jack - 05-14-18
20 Minute AMRAP:
10 Push Press 115/75
10 Kettlebell Swings 53/35
10 Box Jumps 24”/20”

Vanilla - 05-13-18
16 Minute AMRAP:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)

Triple Chocolate - 05-12-18
Teams of 3
For Time:
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
100 Thrusters (95/65)
100 Chest to Bar Pull-ups
100 Thrusters (95/65)
100 Power Snatches (95/65)
100 Box Jump Overs (24/20)
100/75 Calorie Row
*25 Minute Time Cap

Cookies and Cream - 05-11-18
1 Tempo Front Squat: EMOM x 9 (climbing) Starting around 60% of 1RM
3 Seconds Down
3 Seconds Pause in the Bottom

3 Rounds:
400 Meter Run
21 Burpees

Rocky Road - 05-10-18
1500 Meter Row
100 Double Unders
35 Calorie Bike
100 Double Unders
1500 Meter Row

Butter Pecan - 05-09-18
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

Moose Tracks - 05-08-18
Squat Snatch: 1 Rep EMOM x 10

Option A
9 Minute AMRAP:
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)

Option B
9 Minute AMRAP:
2 Pull-ups
2 Power Snatches
4 Pull-ups
4 Power Snatches
6 Pull-ups
6 Power Snatches
*Up by (2) reps until finish




Weston Lee - 05-07-18
800 Meter Burden Run 100/80
29 Burpee Pull Ups
4 Rope Climbs
29 Ring Dips
4 Rope Climbs
29 Burpee Box Jump Overs 30”/24”
800 Meter Burden Run 100/80
*If you have a weight vest, wear it.

Hot Fudge SUNDAE - 05-06-18
10 Minute AMRAP:
30 Jumping Jacks
20 Ab-Mat Sit-Ups
10 Burpee
*Rest 5 Minutes
20 Minute AMRAP:
20 Double Unders
15 Push-Ups
10 WallBalls 20/14
5 Dumbbell Power Cleans 50/35

remember.... you hate winter. - 05-05-18
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

row, row, row your boat! - 05-04-18
For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Lateral Barbell Burpees

run, run, run your butt - 05-03-18
2 Rounds For Time:
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts (95/65)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)

Squat This! - 05-02-18
Back Squat: Heavy Set of 5

Alternating EMOM x 14 (7 Rounds):
Odd – 15/10 Calorie Bike
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

Helen - 05-01-18
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Grace - 04-30-18
Power Clean and Jerk: 1 Rep Every 1:15 x 8(climbing)


“Grace”
For Time:
30 Clean and Jerks (135/95)

Japanese Hornet - 04-29-18
20 Minute AMRAP:
5 Strict Pull-ups
10 Push-ups
15 Calorie Row

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