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Popples - 08-31-18
Bench Press: 3 Reps Every 2 Minutes x 5 (climbing)
*10 Ring Rows after each set of Bench Press

20 Minute AMRAP:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)

Mix Tape - 08-30-18
15 Minute AMRAP:
60 Double Unders
21/15 Calorie Assault Bike
15 Deadlifts (225/155)

Shrinky Dink - 08-29-18
Teams of 3:
For Time (30 Minute Time Cap):
250 Clean and Jerks
*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar
*Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/75
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135
Scrunchie - 08-28-18
4 Minute AMRAP:
27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups
*Rest 4 minutes
4 Minute AMRAP:
21/15 Calorie Row

21 Burpees
21 Toes to Bar
*Rest 4 minutes
4 Minute AMRAP:
15/9 Calorie Row

15 Burpees

15 Pull-ups

Manic Panic - 08-27-18
Back Squat: 5 Reps Every 2 Minutes x 5 (climbing)

4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Assault Bike

Chan - 08-26-18
Bench Press: 5 Reps Every 2 Minutes x 5 (climbing)
*10 Ring Rows after each set of Bench Press.

12 Minute AMRAP:
250 Meter Row
15 Push-ups

Van Damme - 08-25-18
Teams of 2
20 Minute AMRAP:
8 Toes to Bar
6 Burpee Box Jump Overs (24”/20”)
4 Squat Clean Thrusters (165/115)
*Complete full round then switch.

Stallone - 08-24-18
Deadlift: Heavy Set of 10

3 Rounds:
20 Deadlifts (155/105)
15/10 Calorie Assault Bike
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
15/10 Calorie Assault Bike

STRICT Nicole - 08-23-18
20 Minute AMRAP:
400 Meter Run
Max Strict Pull-ups

Norris - 08-22-18
3 Minute AMRAP:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
*Rest 3 minutes
3 Minute AMRAP:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
*Rest 3 minutes
3 Minute AMRAP:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/75)
*Rest 3 minutes
3 Minute AMRAP:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Willis - 08-21-18
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

Randy - 08-20-18
Power Snatch: 1 Rep EMOM x 10(climbing)


For Time:
75 Power Snatches (75/55)

Betty Boop - 08-19-18
4 Rounds For Time:
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30/21 Calorie Row

Catwoman - 08-18-18
4 Rounds:
400 Meter Run
20 Pull-ups
30 Push-ups
40 AbMat Sit-Ups
50 Air Squats

Velma - 08-17-18
Power Clean + Front Squat + Push Jerk: Build to a Heavy Complex

3 Minute AMRAP:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)
*Rest 3 Minutes
3 Minute AMRAP:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)
*Rest 3 Minutes
3 Minute AMRAP:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

Minnie Mouse - 08-16-18
10 Minute AMRAP:
10 Medball Deadlift (20/14#)
10 Medball Hang Squat Cleans (20/14#)
10 Medball Push Press (20/14#)
30 Double Unders
*Rest 5 Minutes
20 Minutes AMRAP:
Run 400m or Row 500m
20 Medball Cleans (20/14#)
*Rest 5 Minutes
5 Rounds:
:20sec. Burpee
:10sec. Rest
:20sec. V-Ups
:10sec. Rest

Wonder Woman - 08-15-18
For Time:
3 Rounds:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
*Directly into:
50/35 Calorie Row
3 Rounds:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
*Directly into:
50/35 Calorie Row
3 Rounds:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Wilma Flintstone - 08-14-18
21-15-9:
Deadlifts (275/185)
Box Jump (30/24)

Judy Jetson - 08-13-18
3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)

Batman - 08-12-18
3 Rounds For Time:
1,000 Meter Row
200 Meter Farmers Carry (50’s/35’s)
100′ Walking Lunge

Bullwinkle - 08-11-18
Teams of 3:
7 Minute AMRAP:
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)
*Rest 3 Minutes
6 Minute AMRAP:
80/60 Calorie Assault Bike
Max Power Snatches (115/75)
*Rest 3 Minutes
5 Minute AMRAP:
60/40 Calorie Assault Bike
Max Thrusters (95/65)

Yogi Bear - 08-10-18
2 Tempo Front Squats: Every 1:30 x 6(climbing)
3 Second Negative, 2 Second Pause In Bottom

Every 3:00 x 7 Rounds (21 Minutes):
400 Meter Run
12 Toes to Bar

Homer Simpson - 08-09-18
Every 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (30/20)
7-6-5-4-3-2-1 Deadlifts

Scooby Doo - 08-08-18
Alternating EMOM x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

George Jetson - 08-07-18
Hang Power Clean + Power Clean + Jerk: EMOM x 10(climbing every other set)

5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups

Fred Flinstone - 08-06-18
Back Squat: 5 Sets of 3 Reps Every 1:30 x 5

Front Rack Reverse Lunge: 12 Alternating Reps Every 1:30 x 3

Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders

LAKE WOD!!!! NO CLASS - 08-05-18
10 AM
17 Naragansett Ave Lanesborough
Sunflower - 08-04-18
For Time:
21 Overhead Squats (95/65)
200 Meter Row
21 Thrusters (95/65)
200 Meter Row
15 Overhead Squats (95/65)
200 Meter Row
15 Thrusters (95/65)
200 Meter Row
9 Overhead Squats (95/65)
200 Meter Row
9 Thrusters (95/65)
200 Meter Row
Daffodil - 08-03-18
4 Minute AMRAP:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
*Rest 4 minutes
4 Minute AMRAP:
27/21 Calorie Row
21 Power Cleans (115/75)
15 Burpee Box Jump Overs (24/20)
*Rest 4 minutes
4 Minute AMRAP:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Peony - 08-02-18
15 Minute AMRAP:
1 Rope Climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
100 Meter Dumbbell Run (50/35)

Dahlia - 08-01-18
For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
35/25 Calorie Assault Bike

Helen - 07-31-18
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Marigold - 07-30-18
Teams of 3
7 Minute AMRAP:
50 Bench Press (135/85)
50 Bench Press (155/95)
AMRAP Bench Press (185/125)
*Rest 3 minutes
7 Minute AMRAP:
50 Hang Squat Cleans (115/75)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)
*Rest 3 minutes
7 Minute AMRAP:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Leprechaun - 07-29-18
4 Rounds:
3 Minute Calorie Row
2 Minute Burpee Box Jump Overs (24/20)
1 Minute Calorie Bike
Rest 2 Minutes Between Rounds

Saman - 07-28-18

8 Rounds:
13 Deadlifts (185/125)
17 Wallballs (20/14)
400 Meter Run

Warewolf - 07-27-18
Teams of 2
20 Minute AMRAP:
35/25 Calorie Bike
50 Kettlebell Swings (70/53)
35/25 Calorie Bike
200 Meter Kettle bell Run (53/35)

Mermaid - 07-26-18
Overhead Squat: 3 Reps Every 1:30 x 6(climbing)

12 Minute AMRAP:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row

Glen - 07-25-18
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Dragon - 07-24-18
5 Rounds:
1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)
1 Minute Double Unders
1 Minute Calorie Bike
1 Minute Rest

Unicorn - 07-23-18
For Time:
30 Snatches (95/65)
30 Clean and Jerks (95/65)
30 Thrusters (95/65)

West Nile - 07-22-18
For max reps at each station:
Tabata Dumbbell Shoulder Press 35/25
Tabata Dumbbell Jumping Lunges 35/25
Tabata Ring Dips
Tabata Dumbbell Walking Lunges 35/25
Tabata Dumbbell Push Press 35/25

Kelly - 07-21-18
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Lyme - 07-20-18
Squat Snatch: 1 Rep Every 1:15 x 8

For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

Option B
Power Snatch: Heavy Single

For Time:
20 Power Snatches (75/55)
20 Burpees
20 Overhead Squats (75/55)
20 Burpees
20 Power Snatches (75/55)

Poison Sumac - 07-19-18
3 Rounds For Time:
1000 Meter Row
100 Double Unders
400 Meter KB Farmers Carrys 53/35’s

Heatstroke - 07-18-18
For Time:
50 Clean and Jerks (135/95)
On the Minute – 5 Toes to Bar

Fire Ants - 07-17-18
1 Pausing Front Squat (2s in bottom) + 1 Front Squat: Every 1:30 x 6(climbing)

21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run

Poison Ivy - 07-16-18
Deadlift: 12 Minutes to Build to a Heavy Single

12 Minute AMRAP:
6 Strict Handstand Push-ups (Scale DB Strict Press)
9 Deadlifts (225/155)
30 Double Unders

sweltering - 07-15-18
Power Clean + Squat Clean: Every 1:15 x 8(climbing)

Every 3 Minutes x 6 Rounds:
400 Meter Run
3 Power Cleans (115/75)
3 Squat Cleans (115/75)

Zero Dark Thirty - 07-14-18
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatches (95/65)
150/100 Calorie Bike
2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch (115/75)
150/100 Calorie Bike
1 Round:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch (135/95)

Fight Gone Bad - 07-13-18
3 Rounds of 1 Minute at Each Station:
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest

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