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Evil Dead - 10-17-17
Dumbbell Box Step Ups: 12 Reps Every 1:30 x 8 (Suitcase style)

5 Rounds:
200 Meter Run
30 Double-Unders
9 Hang Squat Cleans (115/75)


Eyes without a Face - 10-16-17
Back Squat Wave: Every 1:30 x 6
3@ 82%, 1@ 87%, 3@ 82%, 1@ 90%, 3@ 82%, 1@ 92%

18 Minute AMRAP:
18 Wall Balls (20/14)
15/10 Calorie Bike
12 Dumbbell Snatches (50/35)
9 Toes to Bar

The Fly - 10-15-17
9 Rounds:
24 Pushups
8 Deadlifts (215/135)


Misery - 10-14-17
Partner WOD:
12 Minute AMRAP
400m Team Sprint
100 Toes to Bar
100 Burpee Box Jumps 24”/20”
*Max Bar Muscle Ups in time remaining

Invasion of the Body Snatchers - 10-13-17
Pausing Snatch Deadlifts: 5 Reps EMOM x 5 (climbing)
Snatch High Pulls: 3 Reps EMOM x 5 (climbing)
Snatch: 1 Rep EMOM x 10 (climbing)

“RANDY”
75 Snatches 75/55

Nightmare on Elm St. - 10-12-17
For Time:
1 Mile Run
21 Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
800 Meter Run
15Kettlebell Swings (70/53)
15 Goblet Squats (70/53)
400 Meter Run
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)

Frankenstein - 10-11-17
Pausing Front Squat: 3 Reps Every 1:30 x 5(climbing)
*2 second pause in the Bottom
Front Squat: 6 Minute to Build to a Heavy Single

8 Minute AMRAP:
10 Toes to Bar
30 Double-Unders
*Rest 4:00
8 Minute AMRAP:
Wallballs (20/14)
*Every break on the wallball, complete 15 abmat sit-ups.

Rosemary's Baby - 10-10-17
4 Minute AMRAP:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
*rest 4:00
4 Minute AMRAP:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
*rest 4:00
4 Minute AMRAP:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining


Psycho - 10-09-17
Back Squats: Every 2 Minutes x 6
3@ 80%- 1@ 85%- 3@ 80% - 1@ 87%- 3@ 80%- 1@ 90% of 1RM

15 Minute AMRAP:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Bike
55 Handstand Push-ups

Texas Chainsaw Massacre - 10-08-17
10 Minute AMRAP:
30 Jumping Jacks
20 Ab-Mat Sit-Ups
10 Jumping Pull-Ups or Ring Rows
10 Calorie Row
*Rest 5 Minutes:
15 Minute AMRAP:
15 Calorie Row
15 Dumbbell Push Press 35/20#
15 Pull-Up or Ring Rows
50 Double Unders / 100 Singles
*Rest 5 Minutes:
10 Minute AMRAP:
Run 200m
10 Dumbbell Front Squats 50/35#

The Shining - 10-07-17
Teams of 2
20 Minute AMRAP:
7 Synchronized Power Cleans (135/95)
7 Synchronized Burpees to a Plate
200 Meter Team Run












The Exorcist - 10-06-17
Front Squats: EMOM x 8
1 Pausing Front Squat (2 sec. Pause in the Bottom) + 1 Front Squat (No Pause)

5 Rounds:
20/16 Calorie Row
10 Thrusters (115/75)

Poltergeist - 10-05-17
For Time:
15-12-9-6-3
Strict Ring Dips
Strict Pull-ups
*200 Meter Run Following each round

Fright Night - 10-04-17
EMOM x 10:
0:00 – 4:00: 3 Pausing Snatch Grip Deadlifts (3 sec. pause just above the knee)
5:00 – 9:00: 3 Snatch High Pulls
10:00 -20:00: Build to Heavy Power Snatch

"Isabel"
30 snatches for time 135/95
Blair Witch Project - 10-03-17
For Time:
80 Double-Unders
80 Air Squats
800 Meter Run
400 Meter Burden Run (50/30)
40 Kettlebell Swings (70/53)
40/30 Calorie Row









The Omen - 10-02-17
Back Rack Lunge Complex: Every 1:30 x 6 (climbing)
Forward & Backward (right) + Forward & Backward (left) + 4 Back Squats

15 Minute AMRAP
50 Double Unders
20/15 Calorie Bike
15 Dumbbell Hang Squat Cleans (50/35)


Hot Fudge SUNDAY - 10-01-17
EMOM x 10:
Even: 10 Burpees
Odd: 40 second Row
*Rest 5 minutes
20 Minute AMRAP:
30 Calorie Row
30 Box Jumps
30 Dumbbell Deadlift 75/50
30 WallBalls
30 Burpee
*Rest 5 minutes
10 minute AMRAP:
15 Sit-Ups
15 V-Ups
15 Hollow Rocks

Devil Dog - 09-30-17
Teams of 2
6 Rounds: (alternating rounds of Pull ups)
10 Partner Deadlifts 225/155
10 Partner Front Squats 225/155
10 Pull Ups
*10 Minute Cap!

Meat Stick - 09-29-17
Snatch Complex: EMOM x 9
Snatch Deadlift + Low Hang Snatch + Overhead Squat

21 – 15 – 9
Squat Snatches (95/65)
Chest to Bar Pull-Ups


Deep Fry IT! - 09-28-17
10min. Clock:
:30 seconds Row
:30 seconds Rest
*Rest 5 minutes:
15 Minutes AMRAP:
10 Dumbbell Hang Squat Cleans 50”s/35”s
20 KettleBell Swings 53/35
30 Box Jumps
*Rest 5 Minutes
10 Minute AMRAP:
10 Dumbbell Bench Press
15 Push-Ups
10 Strict Pull-Ups or Ring Rows


Candy Apple - 09-27-17
Power Clean: 2 T&G Reps EMOM x 8(climbing)

5 Minute AMRAP:
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
*Rest 5:00
5 Minute AMRAP:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
*Rest 5:00
5 Minute AMRAP:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Corn Dog - 09-26-17
Back Squats: Every 2 Minutes x 5
10 – 8 – 6 – 8 – 10 (Starting around 70% of 1RM)

Every 3:00 for 7 Sets:
400 Meter Run
12 Toes-to-Bar

Funnel Cake - 09-25-17
Teams of 3:
25 Minute AMRAP:
100/75 Calorie Bike
100 Power Cleans (135/95)
100/75 Calorie Bike
80 Push Jerks (135/95)
100/75 Calorie Bike
60 Front Squats (135/95)
100/75 Calorie Bike
40 Clusters (135/95)

Barbara - 09-24-17
5 Rounds:
20 Pull-Ups
30 Pushups
40 AbMat Sit-Ups
50 Air Squats
Rest Exactly 3:00 Between Rounds

Bonnie Parker - 09-23-17
Push Jerks: 3 reps Every 1:30 x 8(climbing)

Teams of 2
10 Minute AMRAP:
10 DB Hang Squat Cleans 50’s/35’s
10 Calorie Bike
*Relay stile


Lucrezia Borgia - 09-22-17
Tempo Front Squats: EMOM x 9
5 seconds down, 3 second in the bottom, 1 second up

For Time:
800 Meter Run
30/21 Calorie Row
25 Burpees
20 Power Snatch (115/75)


Empress Wu Zeitan - 09-21-17
15 Minute AMRAP:
60 Double Unders
150’ Walking Lunge
15 Deadlifts (225/155)









STRICT Lynn - 09-20-17
5 Rounds:
Max Effort Bench Press Repetitions (Bodyweight)
Max Effort Strict Pull-Ups


Isabella of Castille - 09-19-17
4 Minute AMRAP:
400 Meter Run
15/12 Calorie Assault Bike
15 Hang Power Cleans (95/65)
Max Lateral Burpees over bar in time remaining.
*Rest 4:00
4 Minute AMRAP:
400 Meter Run
12/9 Calorie Assault Bike
12 Hang Power Cleans (135/85)
Max Lateral Burpees over bar in time remaining.
*Rest 4:00
4 Minute AMRAP:
400 Meter Run
9/6 Calorie Assault Bike
9 Hang Power Cleans (155/105)
Max Lateral Burpees over bar in time remaining.


Cleopatra - 09-18-17
Back Squats: 10 – 8 – 6 – 8 – 10 starting around 65%

18 Minute AMRAP:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

Apple Pie - 09-17-17
10 Minute AMRAP:
20 Jumping Jacks
10 Push Ups
20 Jumping Lunges
10 Sit Ups
20 High Knees
10 Air Squats
*Rest 5 Minutes
15 Minute AMRAP:
10 DB Hang Clusters 50/35
15 Walking Lunges 50/35
20 Pull Ups
*Rest 5 Minutes
EMOM x 10
Minute 1: 40 sec. Handstand Hold/ Plank Hold
Minute 2: 15 V-Ups

Corn Maze - 09-16-17
For Time:
400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Box Jump Overs (24″/20″)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)

Amanda - 09-15-17
Tempo Front Squats: 8 Sets of 2 Tempo Repetitions
5 Seconds Down, 3 Second Pause in Bottom, Stand.


9 – 7 – 5
Ring Muscle-Ups
Squat Snatches (135/95)

Hayride - 09-14-17
10 Minute AMRAP:
30 Jumping Jacks
20 Mountain Climbers
10 DB DeadLifts
5 DB Alt. Renegade Rows (per side)
*Rest 5 Minutes
15 Minute AMRAP:
25 Box Jumps 24”/20”
20 Deadlifts 185/135
15 Lateral Burpees Over Bar
*Rest 5 Minutes
EMOM x 10
Minute 1: 40 sec. Max Double Unders
Minute 2: 30 Flutter Kick


Macintosh - 09-13-17
5 Minute AMRAP:
50/35 Calorie Row Buy-In
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (115/75)
*Rest 5:00
5 Minute AMRAP:
35/25 Calorie Row Buy-In
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)
*Rest 5:00
5 Minute AMRAP:
20/15 Calorie Row Buy-In
Time remaining, Max Rounds of:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/115)

Helen - 09-12-17
Bench Press: 5 Reps Every 1:30 x 5 (climbing)
+10 Ring Rows after each set of Bench


3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

Always Remembered - 09-11-17
Teams of 2:
Buy-in: 2001m Row
Then,
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95#)
Cash-out: 2977m Row
Bear Complex = 1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

Pumpkin Spice - 09-10-17
EMOM x 12
Minute 1: 40sec. Box Jumps
Minute 2: 10 Alt. DB Snatch
Minute 3: 40sec. Row
*Rest 3 Minutes
15 Minute AMRAP:
250 Meter Row
10 DB Snatch 50/35
10 Overhead Walking Lunges (Right)
10 DB Snatch 50/35
10 Overhead Walking Lunges (Left)
*Rest 3 Minutes
10 Minute AMRAP:
30 Sit Ups
25 Supermans
20 Hollow Rocks
30sec. Plank Hold

Doxidoor - 09-09-17
Teams for 3:
600 Meter Team Run,
100 Power Snatch (75/55)
600 Meter Team Run,
50 Power Snatch (95/65)
600 Meter Team Run,
30 Power Snatch (115/75)
600 Meter Team Run
*Each run is to be done carrying a 45/25# plate.

Goldendoodle - 09-08-17
3 Rounds:
10 Chest to Bar Pull-Ups
10 Front Squats (165/110)
10 Burpees


Shitbull - 09-07-17
10 Minute AMRAP:
30 Jumping Jacks
10 Air Squats
30 Mountain Climbers
10 DB Push Press
*Rest 3 Minutes
15 Minute AMRAP:
500 Meter Row
15 DB Thrusters
*Rest 3 Minutes
EMOM x 10
Minute 1: 5-10 Strict Pull ups
Minute 2: 10-15 Push Ups


American Bandogee - 09-06-17
Build to Heavy:
3-Position Clean + Split Jerk

Tabata (4 x :20 seconds on, :10 seconds off)
Box Jump Overs (24”/20”)
Deadlifts (155/105)
Box Jump Overs (24”/20”)
Deadlifts (155/105)




Corgiier - 09-05-17
4 Minute AMRAP:
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Bike in Time Remaining
*Rest 4 minutes
4 Minute AMRAP:
15-12-9
Wallballs (20/14)
Toes to Bar
Max Calorie Bike in Time Remaining
*Rest 4 minutes
4 Minute AMRAP:
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike in Time Remaining


Labor Day - 09-04-17
Partner WOD:
20min. AMRAP:
Run 400m (Together)
20 Front Squat (155/105#)
Syncro. Burpee Over Bar
*One person moving at a time on the Front Squats*



Maltipoo - 09-03-17
For Time:
50 Calorie Row
50 ft. Walking Lunge
40 Calorie Row
50 ft. Walking Lunge
30 Calorie Row
50 ft. Walking Lunge
20 Calorie Row
50 ft. Walking Lunge
10 Calorie Row
50 ft. Walking Lunge
*All Lunges are to be done bear hugging a SandStone 100/80#

Doxiepoo - 09-02-17
In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)
*Rest 3:00
In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)
*Rest 3:00
In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)


Pugle - 09-01-17
Snatch: 2 Reps Every 1:30 x 8 (climbing)

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)

Saint Berdoodle - 08-31-17
2 Rounds:
25 Deadlifts (185/135)
50 Wallballs (20/14)
50/35 Calorie Bike




Boxerdoodle - 08-30-17
15-10-5
Kettlebell Swings 70/53
TTB
800 meter slamball run50/30
5-10-15
Kettlebell Swings 70/53
TTB
Shelillon - 08-29-17
3 Minute AMRAP:
21 Calorie Row
21 Lateral Burpees over the Rower
Max Thrusters (75/55)
*Rest 3:00
3 Minute AMRAP:
18 Calorie Row
18 Lateral Burpees over the Rower
Max Thrusters (95/65)
*Rest 3:00
3 Minute AMRAP:
15 Calorie Row
15 Lateral Burpees over the Rower
Max Thrusters (115/75)
*Rest 3:00
3 Minute AMRAP:
12 Calorie Row
12 Lateral Burpees over the Rower
Max Thrusters (135/95)


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