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Megamouth - 08-20-17
EMOM x 10
Even: 7 Burpee Box Jumps
Odd: 10/7 Calorie Row

*Rest 5 Minutes

20 Minute AMRAP:
30 Wallballs
20 DB Snatch 50/35#
10 Burpees

*Rest 5 Minutes

EMOM x 10
Even: Max Effort Calorie Row
Odd: Max Rest

Magalodon - 08-19-17
Teams of 2: (relay style)
10-9-8-7-6-5-4-3-2-1
Squat Cleans (135/95)
100 Meter Run

"Diane" - 08-18-17
Sumo Deadlifts: 5 Reps Every 1:30 x 8 (climbing)

“Diane”
21 – 15 – 9:
Deadlifts (225/155)
Kipping Handstand Pushups

Bramble - 08-17-17
10 Minute AMRAP:
20 Jumping Jacks
10 Push Ups
20 High Knees
10 Air Squata

*Rest 3 Minutes

15 Minute AMRAP:
15 Calorie Row
15 Goblet Squats 53/35
15 Burpees Over Rower

*Rest 3 Minutes

Tabata: 10 Rounds (5 minutes)
20 seconds: Scissor Kicks
10 seconds: Rest
20 seconds: Hollow Rocks
10 seconds: Rest

Thresher - 08-16-17
Clean Complex: EMOM x 5 (across @ 50% of 1RM)
Clean Pull + Hang Power Clean + Power Clean
Heavy Power Clean: EMOM x 5(climbing)

Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 Double Unders
2 Power Cleans (155/105), 30 Double Unders
3 Power Cleans (155/105), 30 Double Unders
*Add (1) Power Clean per round

Wobbegong - 08-15-17
For Time:
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
1 Round of the “Bergeron Beep Test”
7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees

Hammerhead - 08-14-17
Snatch Complex: EMOM x 9(climbing)
Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

5 Rounds:
400 Meter Run
15 Power Snatches (75/55)

Clemente - 08-13-17
10 min AMRAP
10 med ball cleans 20/14
10 med ball push press
20 DU
REST 3 mins
20 min AMRAP
500 m row
30 med ball cleans 20/14
20 KBS 53/35
REST 3 mins
TABATA 20 rounds (10 mins)
flutter kicks
ab mat sit ups
LAKE WOD! - 08-12-17
No Classes!!
Lake WOD at Noon
Williams - 08-11-17
20 Minute AMRAP:
50 Wallballs (20/14) *Females 9′ Target
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

Rice - 08-10-17
For Time:
Run 400m
27 Deadlift (185/135)
27 Handstand Push-Ups
Run 400m
21 Deadlifts (185/135)
21 Handstand Push-Ups
Run 400m
15 Deadlifts (185/135)
15 Handstand Push-Ups

Piazza - 08-09-17
Split Jerk Strict Press – 3x3
Jerk Balance – 3x3
Split Jerk – Heavy Single

9 Minute AMRAP:
6 Strict Pull-Ups
9 Front Squats (135/95)

Fisk - 08-08-17
5 Minute AMRAP:
7 Rounds of “The Chief” (115/75)
Max Calorie Bike
Rest 5 minutes

5 Minute AMRAP:
6 Rounds of “The Chief” (135/95)
Max Calorie Bike
Rest 5 minutes

5 Minute AMRAP:
5 Rounds of “The Chief” (155/105)
Max Calorie Bike
1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

Bench - 08-07-17
Back Squats: Every 2 minutes x 5(climbing)
10 – 8 – 6 – 4 – 2
Starting at 70% of 1RM

21 – 15 – 9:
Alternating Dumbbell Snatches (50/35)
Calorie Row
Directly into…
21 – 15 – 9:
Box Jump Overs (24″/20″)
Pull-Ups


DiMaggio - 08-06-17
2 Rounds:
50 Back Squats (95/65#)
5 Rope Climbs
50/40 Calorie Row
18 Minute TIME CAP

Williams - 08-05-17
Teams of 2
For Time:
100 DB Snatch (50/35#) (Alt. Hands)
80 DB Overhead Lunge (50/35#) (Alt. feet)
60 Chest 2 Bar Pull Ups
40 Syncro. Burpee-2-Plate
*For the first 3 exercises, 1 person working at a time. Both athletes will be moving together on the final movement.*

Mantle - 08-04-17
Alternating EMOM x 12 (6 Rounds):
Minute 1: 2 Front Squats @ 70% of 1RM Front Squat
Minute 2: 4 Back Squats @ 70% of 1RM Front Squat

Ascending Ladder for 8 Minutes:
3 Thrusters (95/65), 3 Toes to Bar
6 Thrusters (95/65), 6 Toes to Bar
9 Thrusters (95/65), 9 Toes to Bar
*Continue to add (3) repetitions to each movement until time is called

Cobb - 08-03-17
For Time:
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run
1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Jerks 155/105








Robinson - 08-02-17
For Time:
2,000 Meter Row
150 Double-Unders
10 Rounds of “Cindy”
1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Aaron - 08-01-17
5 Minute AMRAP:
600m Run Buy-In
12 Deadlifts (185/135)
12 Barbell Burpees
Rest 5:00
5 Minute AMRAP:
400m Run Buy-In
9 Deadlifts (225/155)
9 Barbell Burpees
Rest 5:00
5 Minute AMRAP:
200m Run Buy-In
6 Deadlifts (275/185)
6 Barbell Burpees

Ruth - 07-31-17
Back Squat: Every 2 Minutes x 5(climbing) 10 – 8 – 6 – 4 – 2
*Starting around 65% of your 1RM

27 – 21 – 15 – 9:
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Dallas 5 - 07-30-17

5 minutes AMRAP:
Burpees
*Rest 1 Minute
5 minutes AMRAP:
7 Deadlifts, 155/105
7 Box Jumps, 24/20
*Rest 1 Minute
5 minutes AMRAP:
Turkish Get-ps, 40/30
*Rest 1 Minute
5 minutes AMRAP:
7 Power Snatches, 75/55
7 Push-ups
5 minutes AMRAP:
Calorie Rowing

Flying Burrito Brothers - 07-29-17
Front Rack Lunges: 8 reps(4 per side) Every 1:30 x 8 (climbing)

Teams of 2…
20 Minute AMRAP:
5 Front Squats (165/110)
15 Stick Jumps
15/10 Calorie Assault Bike

Humble Pie - 07-28-17
Snatch Complex: EMOM x 12:
Power Snatch + Overhead Squat + Squat Snatch

3 Rounds:
800 Meter Run
21 Toes to Bar
15 Hang Power Snatches (95/65)

Lipps INC - 07-27-17
20 Minute AMRAP:
Run 100m
10 Pull Ups
Run 100m
15 Push Ups
Run 100m
20 Air Squats

Styx - 07-26-17
Deadlift: Heavy Set of 3

For Time:
15 Deadlifts (185/135)
30 Sit-ups
12 Deadlifts (185/135)
24 Sit-ups
9 Deadlifts (185/135)
18 Sit-ups
6 Deadlifts (185/135)
12 Sit-ups
3 Deadlifts (185/135)
6 Sit-ups




Toto - 07-25-17
Clean & Jerk Complex: Every 1:30 x 8 (climbing)
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Jerk

5 Rounds:
12 Hang Clean & Jerks (135/95#)
12 Burpee Over Bar

Widowmaker - 07-24-17
EMOM x 8
Minute 1: 10 Ring Dips
Minute 2: 10 Ring Swings

4 Rounds:
21 Wallballs (20/14)
18 Calorie Row
15 Box Jumps (24/20″)
12 DB Snatches (50/35)


Iron Butterfly - 07-23-17
45 Minute AMRAP:
Run 800 meters
10 Deadlifts 315/215#
Run 800 meters
50 sit-ups


Hot Legs - 07-22-17
Teams of 3:
150 Cal Bike
75 Power Snatch (115/75)
15 Rope Climbs
150 Cal Bike
75 Clean & Jerks (135/95)
15 Rope Climbs

Fanny - 07-21-17
EMOM x 12 (6 Rounds):
Minute 1: 3 Front Squats @ 70% of 1RM Front Squat
Minute 2: 6 Back Squats @ 70% of 1RM Front Squat

3 Rounds:
75 Double-Unders
50 Air Squats
25 Calorie Row

Dixie Dregs - 07-20-17
15 Minute AMRAP:
15 Toes-to-Bar
15 Hand Release-Push-ups
150m KB Farmers Carry (70’s/53’s)


Chicken Shack - 07-19-17
Front Squat: 1 Rep Max
Push Press: 1 Rep Max

EMOM x 12:
Minute 1: 200m Run
Minute 2: 5 Thrusters (135/95)

Boomtown Rats - 07-18-17
4 Minute AMRAP:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20″)
*Rest 4:00
4 Minute AMRAP:
27 Calorie Row
21 Power Cleans (115/75)
15 Burpee Box Jump Overs (24/20″)
*Rest 4:00
4 Minute AMRAP:
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20″)


Isabel - 07-17-17
Snatch Complex: EMOM x 12(climbing):
Power Snatch + Overhead Squat + Squat Snatch


30 Power Snatches (135/95)

Quiet Riot - 07-16-17
For Time:
2,000m Row*
*EMOM: 4 Burpees


Ozark Mountain Daredevils - 07-15-17
Partner WOD:
For Time:
125 Hand Release Push-Ups
100 Pull-Ups
75 Front Squats (155/105#)
50 Push Jerks(155/105#)

Delfonics - 07-14-17
EMOM x 12 (6 Rounds):
Minute 1: 3 Front Squats @ 65% of 1RM Front Squat
Minute 2: 6 Back Squats @ 65% of 1RM Front Squat

5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24″/20″)


Captain Beefheart - 07-13-17
Tabata (8 x :20 on/:10 off)
Air Squats
Sit-ups
Push-ups
Calorie Row

*Complete all 8 intervals before progressing to next station. Rest 1 minute between movements.
Score = Total reps/calories






Bad Company - 07-12-17
Deadlift: 3 Reps Every 1:30 x 8(climbing)

7 Minute AMRAP:
Wallballs* (20/14#)
*EMOM: 5 Deadlifts (225/155)



Atomic Rooster - 07-11-17
Every 1:30 x 6 @ 55% 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

For Time:
25/20 Calorie Assault
800 Meter Run
30 Kettlebell Swings (70/53)
20 Barbell-Facing Burpees


Abba - 07-10-17
Overhead Squats: Every 1:15 x 6(climbing)
Pausing Overhead Squat(2 second pause in bottom) + Overhead Squat

15 Minute AMRAP:
60 Double-Unders
30/21 Calorie Row
15 Overhead Squats (115/75#)


Patriot - 07-09-17
3 Rounds:
800 Meter Run
21 Power Cleans (155/105)

Fireworks - 07-08-17
Partner WOD:
For Time:
10 Rounds Total:
10 Hang Power Snatch (115/75#)
10 Burpee Over Bar
*Alternate athletes every round*

Independence - 07-07-17
EMOM x 10 (5 Rounds):
Minute 1: 3 Front Squats @ 60% of 1RM Front Squat
Minute 2: 6 Back Squats @ 60% of 1RM Front Squat

21-15-9:
DB Hang Squat Cleans (50’s/35’s)
Handstand Push-ups
*600m Run after each round


Star Spangled - 07-06-17
15 Minute AMRAP:
20 Calorie Bike
20 DB Push Press (35’s/25’s)
10 Deadlifts (245/165)


Red, White and Blue - 07-05-17
6 Rounds:
15 Thrusters (95/65)
15 Pull-Ups


Freeeeeedom - 07-04-17
Teams of 3:
100/70 Calorie Row
80 Box Jump Overs (24″/20″)
60 Power Snatches (115/75#)
40 Burpee Bar Muscle-Ups (scale Burpee Pull Ups)
60 Power Snatches (115/75#)
80 Box Jump Overs (24″/20″)
100/70 Calorie Row


'Merica - 07-03-17
Power Clean: 10 min to work to heavy single

4 Minute AMRAP:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
*Rest 4:00
4 Minute AMRAP:
400m Run
10 Burpees Over Bar
Max Power Cleans (155/105)
*Rest 4:00
4 Minute AMRAP:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)


Feijoa - 07-02-17
5 rounds:
1 minute of Sumo Deadlift High Pulls 75/55#
1 minute of Push Presses 75/55#
1 minute of Rowing
Rest 1 minute


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