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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

Botfly - 04-28-18
Teams of 2
20 Minute AMRAP:
50/35 Calorie Row
50 Burpees
35/25 Calorie Bike
50 Kettlebell Swings (53/35)

Nancy - 04-27-18
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

Centipede - 04-26-18
For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run

Cicada - 04-25-18
Deadlift: 5 Reps Every 1:30 x 8 (climbing)

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

Orb Spider - 04-24-18
4 Minute AMRAP:
21/15 Calorie Bike
21 Toes to Bar
15 Front Squats (115/75)
*Rest 4 minutes
4 Minute AMRAP:
18/14 Calorie Bike
18 Toes to Bar
12 Front Squats (135/95)
*Rest 4 minutes
4 Minute AMRAP:
15/12 Calorie Bike
15 Toes to Bar
9 Front Squats (155/105)

Isabel - 04-23-18
Power Snatch: 1 Rep Every 1:15 x 10 (climbing)
“Isabel”
For Time:
30 Snatches (135/95)

Sunday Funday - 04-22-18
EMOM x 10
Even: 7 Burpee Box Jumps
Odd: 7 DB Front Squats (35/20)
*Rest 5 Minutes
15 Minute AMRAP:
10 Dumbbell Thrusters (35/20)
20 DB Front Rack Lunge (35/20)
30 Weight Sit-Ups w/ 1 Dumbbell

Don't Burden Me - 04-21-18
Teams of 3
For Time:
600m Burden Run
9 Rope Climbs
20 Squat Cleans (135/95)
600m Burden Run
12 Rope Climbs
35 Squat Cleans (135/95)
600m Burden Run
15 Rope Climbs
50 Squat Cleans (135/95)
*Carry (50/30) Slam Ball for the Burden Runs

Snatch-o-ramma - 04-20-18
EMOM x 12 (3 Rounds):
Minute 1: 4 Power Snatches
Minute 2: 3 Hang Squat Snatches
Minute 3: 2 Squat Snatches
Minute 4: Rest

15 Minute AMRAP:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double Unders

Not Weightlifting Thursday - 04-19-18
3 Rounds:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Burpees
Rest 2:00

Weightlifting Wednesday - 04-18-18
Teams of 3:
7 Minute AMRAP:
50 Push Press (135/95)
50 Push Press (155/105)
Max Push Press (185/135)
*Rest 3 minutes
7 Minute AMRAP:
50 Back Squats (155/105)
50 Back Squats (185/135)
Max Back Squats (225/155)
*Rest 3 minutes
7 Minute AMRAP:
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
Max Hang Power Cleans (185/135)

Christine - 04-17-18
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20”)

Marathon-ish Monday - 04-16-18
Teams of 3
25 Minute AMRAP:
3,000/2,400 Meter Row (buy-in)
Directly into…
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (95/65)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (115/75)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (135/95)

Ravioli - 04-15-18
10 Minute AMRAP:
20 Jumping Jacks
10 Push Ups
20 Jumping Lunges
10 Jumping Pull-Ups/Ring Rows
20 High Knees in place
10 Air Squats
*Rest 5 Minutes
20min. AMRAP:
25ft. DB Overhead Walking Lunge 50/35 (Right Arm)
8 Burpees
25ft. DB Overhead Walking Lunge 50/35 (Left Arm)
8 Pull-Ups

Tortellini - 04-14-18
Teams of 2
20 Minute AMRAP:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Spaghetti - 04-13-18
Power Snatch: 2 Reps Every 1:30 x 7 (climbing)

3 Rounds:
50 Walballs 20/14
25 Power Snatch 75/55

Manicotti - 04-12-18
7 Minute AMRAP:
20 Jumping Jacks
15 Back Rack Step Ups (empty bar)
10 Push Press (empty bar)
*Rest 3 Minutes
15 Minute AMRAP:
250 Meter Row
10 Push Press 115/75
10 Back Squats 115/75
*Rest 3 Minutes
EMOM x 7:
5 TnG Power Cleans (climbing)

Pappardelle - 04-11-18
16 Minute AMRAP:
18/15 Calorie Row
15 Sumo Deadlift High Pulls (95/65)
12 Burpee Box Jumps (24/20)
9 Chest to Bar Pull-ups

Rigatoni - 04-10-18
Thruster: 7 Minutes to work to a heavy single.

4 Rounds, On The 4:00:
15/10 Calorie Bike
15 Thrusters (95/65)
15 Shuttle Sprints (10m)

Macaroni - 04-09-18
Hang Power Clean: 5-4-3-2-1 Every 2 Minutes x 5 (climbing)

10 Minute AMRAP:
10 Hang Power Cleans (135/95)
20 AbMat Sit-Ups
40 Double Unders

Jefferson Memorial - 04-08-18
Alternating EMOM x 10:
Even: 10 Burpee
Odd: 10 x 20m Shuttle Runs
*Rest 5 Minutes
20 Minute AMRAP:
20 x 20m Shuttle Runs
20 Push-Ups
20 Kettlebell Swings 53/35

Jefferson New Jersey - 04-07-18
Teams of 3:
30 Minute AMRAP:
75/50 Calorie Bike
75 Wallballs (20/14)
50 Power Cleans (115/85)
Add (20/10) to barbell each round

Jefferson Davis - 04-06-18
For Time:
500 Meter Row
21 Front Squats (115/75)
21 Burpee Box Jumps (24/20)
500 Meter Row
15 Front Squats (115/75)
15 Burpee Box Jumps (24/20)
500 Meter Row
9 Front Squats (115/75)
9 Burpee Box Jumps (24/20)
500 Meter Row

Thomas Jefferson - 04-05-18
10 Minute AMRAP:
10 Calorie Row
20 Ab-Mat Sit-Ups
30 Jumping Jacks
*Rest 3 Minutes
15 Minutes AMRAP:
30 Double Unders
20 Alternating DB Snatch 50/35
10 Burpees
*Rest 3 Minutes
EMOM x 10
10 Meters Walking Lunges 50’s/35’s



Jefferson Elm - 04-04-18
EMOM x 16 (4 Rounds):
1st: 12/9 Calorie Bike
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 12/9 Calorie Bike
4th: 10 Chest to Bar Pull-Ups

Jefferson Airplane - 04-02-18
Jerks: 1 Rep EMOM x 9 (climbing)

12 Minute AMRAP:
20 Push Jerks (135/95)
20 Toes to Bar
20/15 Calorie Bike

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