Workout of the Day

201209 Hybrid WOD

Warm-up: 15:00

3:00 Machine (inc pace) + Dynamic + Amrap: 10 RKbs + 5/5 DB Push Press + 10 Alt DB Snatches + :30 Machine

Conditioning: 30:00

0:00-2:00: Machine increasing pace every :30 (start moderate to moderately high)

2:00-5:00: Amrap

12 KB Snatches (switch as needed)

50 Single Unders

16 SKB CJ (switch as needed)

50 Single Unders

20 Am Kbs

50 Single Unders

5:00-6:00: Rest

*Switch up machines each round – 1 Round allowed on C2 Bike

**Pick up each Amrap where you left off

Adaptive Class

Warm-up:

Dynamic + 8 EMOM

1- :40 Bike

2- 7 Squats + 5 Push Ups

Conditioning: 6:00 On 2:00 Off x 3 Rounds

1:30 Machine

10 Sit-ups (sub :30 Elbow Plank)

10 DB Push Press

10 Burpees

10 Box Step-ups

10 Russian Kettlebell Swings

*Remaining time back on machine

201209 Burn WOD

Warmup: 10:00

3:00 machine + AMRAP: 5 push press (build) + 5 RR + 10 PVC pass thrus

Strength: 18 AMRAP

5 bb push press (continue to build to comforable 5rm for the day)

8/8 db bent over row

15 db lateral raises

16 alternating db hammer curls

Conditioning: 12 EMOM

1 – 15/10 calorie row

2 – 9 deadlifts + 7 hang power cleans + 5 push press 35/25#s

201209 FF WOD

Warmup: 10:00

3:00 machine + AMRAP: 5 push press (build) + 5 RR + 10 PVC pass thrus

Strength: 18 AMRAP

5 bb push press (continue to build to comforable 5rm for the day)

8/8 db bent over row

15 db lateral raises

16 alternating db hammer curls

Conditioning: for time (16 cap)

40 db box step-overs 24/20″ 35/25#s

40 deadlifts 135/95#

100 DU/300 singles

40 TTB (sub 50 situps w/medball 20/14#)

40/30 calorie AB or Echo bike

*you can choose to start at the top and work down, or start at the bottom and work up but must follow the order you choose

Tuesday, 12/8: No 6pm class! We are working with The Arc of FDL to host an Adaptive Fitness Class.

201208 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Strict Press + 10 Ring Rows + 5 Burpees

Strength: 20:00

1 BB Strict Press + 5 BB Push Press

5R/5L/5R/5L DB Curls (opposite arm 90° hold)

100’/100’ OH Carry

5 Chin-ups (5s descent on each rep)

Conditioning: For time (14:00 Cap)

25/18 Cal Buy-in

25 BJO

20 BBJO

15 BJO

10 BBJO

5 BJO

25/18 Cal Buy-out

201208 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 8 db or bb bench press + 50 singles + :30 machine

Conditioning: 28 EMOM

1 – 12 db/bb bench press

2 – :45 max calorie machine

3 – 10-15 pullups or RR

4 – :45 max situps

201208 FF WOD

Warmup: 10:00

0-5:00: dynamic 6-10:00: machine at increasing pace every :30

Conditioning: 8 AMRAP x 4 w/2:00 rest between

15 clean and jerks 115/85#

30/20 calorie machine

15 wall balls 20/14# to 10/9′

20 burpees

*AMRAP in remaining time 5 AKS 53/35# + 10/6 pushups + 15 air squats

mix the order of exercises each round and increase pace to have more time for the AMRAP at the end of each round…goal should be to pace the first round to have around :30 for the AMRAP…share barbells and wall balls if needed

201207 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 FS (build) + 5 Jump Squats (for height) + :30 Machine

*3FS/5BS if on FF Squat Program

Strength: 25:00 (or FF Squat Program)

A) Find 1RM Front Squat

B) Amrap remainder:

50’/50’ Banded Lateral Walk

30 Bodyweight Glute Bridges (on bench)

10 V-up Complex (SLR + SLL + Both Legs)

5 Front Squats @65% of 1RM (for speed)

Conditioning: 12:00 EMOM

1- :20 DB Power Cleans + :20 DB Hang Squat Cleans + :20 DB Thrusters

2- Rest

201207 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 10 alt step-ups + :30 machine + 10 db push press

Conditioning: 16 AMRAP

400/300m row

16 alternating db step-ups 24/20″

14 SA db thrusters 7/7

12 alternating renegade rows (no pushups)

Extra: 5 EMOM

12 toe touches + max sit-ups until :45

201207 FF WOD

Warmup: 10:00

dynamic + AMRAP: 3FS/5BS (build) + 5 1 1/4 squats + :30 machine

*sub 5 box squats if not on squat program

Strength: 25:00

Option 1: squat program

6 x 2/4 FS/BS @ 90% 1rm FS – rest 3:00 between sets

Option 2: AMRAP

4 box squats (try to finish heavier than when we did 5s)

20 db walking lunge steps

8/8 SL crossbody deadlifts

15 banded (around knees) bodyweight glute bridges w/ :02 pause (on bench)

10/6 calorie AB or Echo bike at hard effort

Conditioning: 12 EMOM

1 – 10 dbl db curl and press 25/15#

2 – 20 jumping lunges

3 – 8/5 pushup + renegade row (pushup rowR + pushup rowL = 1 rep)

201204 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Bench Press + 10 Push-ups + :30 Machine

Strength: 18:00

Accumulate 8 Bench Press @80-85%

Max Effort set of Push-ups (failure or form breakdown)

Accumulate 8 Chin-ups

Max Effort set of BB Curls (“ “)

Conditioning: 7:00 Amrap w/ Partner x 2

600m Run (sub 1500m C2 Bike if needed)

40 Wall Ball (20/14 to 10/9’)

10 Wall Walks

*Max Man Makers in remaining time

2:00 Rest between Amraps

201204 Burn WOD

Warmup: 10:00

dynamic + AMRAP: :30 machine + 50 singles + 8 RR + 8 pushups

Conditioning: 20 AMRAP w/partner

30 SL V-ups

30 calorie row

30 db push press 35/25#s

300m run

30 knee raises

30 calorie C2

201204 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 deadlifts (build) + :30 elbow plank + :30 machine

Strength: 16 AMRAP

deadlift x 3 (build to 3rm for the day)

:30 weighted elbow plank

20 SL alternating V-Ups

15/10 calorie AB or Echo bike

Conditioning: 23:00 w/partner *one person working at a time*

100 pull-ups (sub jumping)

80 db push press 35/25#s

60 calorie machine

40 TTB (sub situps x 50)

20 HSPUs (sub 20 db strict press 35/25#)

10 db devils press

*max burpee pullups in remaining time

201203 Burn WOD

Warmup: 8:00

dynamic + 3 sets of 8: air squat/RR/AKS

Conditioning: 4 AMRAP x 5 w/2:00 rest between

1 – 20/15 C2 cals + 8 burpees

2 – 150m sprint + 8 dbl db snatches

3 – 12/8 AB cals + 10 kb deadlifts

4 – 15 squats + 10/6 pushups + 5 RR/pullups

5 – 15 AKS + 10 wall balls

201203 Hybrid WOD

Warm-up: 10:00

5 BB Back Squats(Build) + 15/15 Banded Lat Steps + :30 Machine

Strength: 25:00 (Or FF Squat Program)

A) 2 x 10 Back Squat @70% +5# of 1RM

B) Amrap remainder of time:

10 V-ups + 10 Hollow Rocks + 10 Sit-ups

5 Broad Jumps

:45 [Weighted] Elbow Plank

10/7 Cal C2 Bike Sprint

Conditioning: 3 RFT (11:00 Cap)

30 Single Leg V-ups

20 DB Box Step-Overs (35/25s to 24/20”)

10 DB Goblet Squats

201203 FF WOD

Warmup: 10:00

dynamic + AMRAP: 15 AKS + 5 jump squats + 3FS/5BS (build)

Strength: 25:00

Option 1: FS/BS program

6×3/6 +5# from Monday (Monday was 85% 1rm FS) rest 3:00 between sets

Option 2: AMRAP

30′ OH plate lunge 45/35#

:15 AB or Echo bike sprint

8 partner leg curls

:15 sprint treadmill

5 box jumps 30/24#

10 dball slams

Conditioning: 2 rounds for time (9:00 cap)

9-7-5

hang power clean 125/85#

front squat

burpee

201202 Hybrid WOD

Warm-up: 12:00

3:00 Machine + Dynamic + Amrap: 10 Am Kbs (switch to 5/5 snatches) + 5 Wall Ball + :30 Machine

Conditioning: 10:00 On 2:00 Off x 3 Rds

1- 15 Cal Row + 10 DB Stoh + 5 DB Devil’s Press

2- 15 Cal Bike + 10 Wall Balls + 10 Medball Sit-ups

3- 200m Run + 20 SKB Snatches + 10 SKB CJ (heavier bell than snatches)

201202 Burn WOD

Warmup: 4 rounds for time (16:00 increasing intensity)

25/18 calorie row

16 box step-ups 24/20″

14 reverse lunges

12 situps

Conditioning: 18 EMOM

1 – 10 db box step-overs 35/25#s

2 – 10 db burpees

3 – 100 singles/35 DU

4 – 10 db thrusters

5 – 14 box jump overs 24/20″

6 – rest

201202 FF WOD

Warmup: 10:00

dynamic + AMRAP: 10/6 pushups + 5 RR/3 strict pullups + 8 db bench press + :30 machine

Strength: 18 AMRAP

alternating DB bench press x 16 (start with both DBs locked out)

strict pullup x 10 reps (scale to complete in 2-3 sets)

half kneeling banded row + db/kb strict press x 8/8

db weighted sit-ups x 15 (anchor feet or have someone hold them)

Conditioning: for time (16 cap)

50/35 calorie row or 60/50 calorie C2 bike

40 db power cleans 35/25#s

30 wall balls 20/14# to 10/9′

20 lateral burpees over dbs

10 db man makers (row-pushupR + row-pushupL + thruster)

*perform workout in any order but must complete all reps on one movement before proceeding to next

201201 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 RR + 10 Air Squats + 10 DB Curl & Press + :30 Machine

Strength: 20:00

Max Effort set of Pullups (use band to get at least 6)

200’ Farmer Carry (1-2 sets)

Max Chin over bar hold into Max Deadhang (pronated grip – do not come off the bar)

10 BB Bent Over Rows

Conditioning: For time (13:00 Cap)

50 Deadlift Buy-in: (185/125)

25-20-15

AB/Echo Cals

*150 Single Unders after each round

201201 FF/Burn WOD

Warmup: 10 AMRAP

dynamic + AMRAP: 10 pvc pass thrus + 5 pause RR + 10 db snatches

Conditioning: 5 AMRAP x 6 sets w/1:30 rest between (Burn x 4 sets total)

A) 40 db snatches + 30 situps (scale up to 20 TTB) + 30 air squats

*max alt db snatches in remaining time, 35/25#s

B) 30 KB SDHP + 15 V-ups (scale to 30 toe touches) + 20 kb goblet squats

*max AKS in remaining time, 53/35#s

Notes: Alternate interval A and B for 6 sets total, 3 of each. Try to increase your pace each round if possible and get more time for the max movement at the end of the interval. Start round 1 around 60-70% RPE (rate of perceived exertion out of 100%)

201130 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB FS (build) + :30 Hollow Hold + :30 Bike

Strength: 25:00

A) Accumulate 16 FS @95-100% of 5RM from last week

B) Amrap remainder of time:

3 Box Jumps (build in height)

15 V-ups

:20/:20 SL Wall-sit (sub 1:00 Wall-sit)

:20/:20 Star Plank

Conditioning: E2MOM for 10:00

7 BBJO (24/20”)

5 DB Hang C+J (50/35s)

7 BJO

5 DB Thrusters

*Challenge yourselves on DB weight

201130 Burn WOD

Warmup: 15 EMOM (build intensity)

1 – :45 machine

2 – 10 squats + 15 RKS

3 – 15 situps

Conditioning: 18 AMRAP

200′ farmers walk (heavy DBs)

20/15 calorie bike

100′ front rack walk (moderate KBs)

15 kb deadlifts

100′ front rack walk

201130 FF WOD

Warmup: 10:00

dynamic + AMRAP: 3fs/5bs (build) + :30 machine + 5 1 1/4 squats

*not on squat program, perform 5 box squats at parallel

Strength: 25:00

Option 1: FS/BS program

6 x 3/6 @ 85% 1rm FS, rest 2:30-3:00 between sets

Option 2: AMRAP

5 box squats (build)

20/20 banded lateral steps R/L

15 banded good mornings

8/8 split squats

1:00 machine moderate intensity

Conditioning: 12 EMOM

1 – 15/10 calorie bike AB/Echo

2 – 10 dbl db hang CJ

3 – 100 singles/35 DU

201128

No gymnastics – Open Gym 8a-10a only.

201127 WOD (FF and Burn)

Warmup: 10:00

dynamic + AMRAP: 5 deadlifts (build) + :30 machine + :20 arch hold

Strength: 16 AMRAP

deadlift x 3 (build to heavy but perfect 3rm for the day)

farmers walk x 100′

1:00 dball/sandbag FR hold

Conditioning: 15 AMRAP

row 500/400M

15 V-ups (30 toe touches)

100 singles (30 DU)

15 medball situps

Extra: 10:00

foam roll/stretch

201126 Thanksgiving Day WOD (one WOD only 8-9:30am)

Warmup: 10 AMRAP

3FS/5BS (build) + 5 1 1/4 squats + 8/8 SL glute bridges + 8/8 SL deadlifts

*if not doing the squat program sub FS/BS with 1:00 machine

Strength: 30:00

Option 1: squat program

6 x 3/6 at 80% +5#, rest 2:30-3:00 between sets

Option 2: AMRAP

30/24 calorie C2 bike (moderate-high intensity)

10 pause BB glute bridges (build)

10 goblet squats kb or db (AHAP)

8/8 dbl db SL deadlifts (moderate)

:30 weighted elbow plank (build)

Conditioning: 42:00 w/partner

0-23:00 For Time

40-30-20-10

thruster 95/65# (if different # or mixed MF, one person use dbs, only 1 bar allowed per group)

pullups (sub jumping pullups, no RR or bands)

DB snatch alt. R/L 50/35#s

10 synchro lateral burpees over bar after each round

*break up thrusters, pullups, snatches however…burpees much be synchro

23-30:00 rest

30-42:00 12 AMRAP (Igo/Ugo full rounds)

9/6 bike cals

25′ OH db lunge R 50/35#

10 goblet squats

25′ OH db lunge L 50/35#

*one person working at a time, cannot start until partner returns

201125 Hybrid WOD

Warm-up: 10:00

5 Box Jumps + 5/5 DB Suitcase DL + 10 Air Squats + :20 Hollow Hold + :30 Machine

Conditioning: E5MOM for 35:00

1- 20 BBJO (24/20”)

2- 30 SL V-up (per side) + V-up

3- 40 DB Power Cleans (35/25s)

4- 50 Medball Sit-ups

5- 40 Wall Ball (20/14 to 10/9’)

6- 30 BJO (24/20”)

7- 20 DB Burpees (35/25s)

*Complete 1 movement each round into max Machine until 4:00

201125 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 10 pass thrus + 10 bb strict press + 10 RR + :30 machine

Conditioning: 5 AMRAP x 4 rounds w/2:00 rest between

20 box jump (step-down) 24/20″ (sub step-ups)

15 dbl db hang snatch 35/25#

10 db burpees

5 db thrusters

*max lateral burpees over dbs in remaining time

201125 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 bb/db bench press (build) + 5 pause RR + 8 dbl db/kb PP

Strength: 18 AMRAP

5 bb/db bench press (building every round if possible)

8 pause bb bent over rows

8 seated (on floor) dbl db strict press

8 bb curls

Conditioning: for time (16:00 cap)

50 wall balls 20/14# to 10/9′

30 dbl db/kb push press 50/35#

50 box jumps 24/20″ (step-down)

30 dbl db/kb hang CJ 50/35#

50 situps (scale up to 30 TTB or 40 knee raises)

201124 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Machine + 10 RR + 10 Kbs

Strength: 18:00

10 Pullups (accumulated in 3-5 sets)

5 Dkb Swings + 200’ Farmer Carry + 5 Swings

10 BB Curls

5 Dkb Cleans + 200’ FR Carry + 5 Cleans

Conditioning: 3 Rds For time (15:00 Cap)

150 Single Unders (80 Double Unders)

10 DB Stoh (50/35s)

15 Deadlifts @155/105

10 Deficit Pushups (on DBs)

201124 Burn WOD

Warmup: 10:00

dynamic + AMRAP: :30 machine + 10 AKS + 10 situps + 10/10 banded lateral walk

Conditioning: 25 AMRAP

8 heavy dbl kb front squats

30/30′ banded lateral walk

15/10 calorie AB or Echo

5-8 strict pullups

5/5 heavy db hang CJ

201124 FF WOD

Warmup: 10 AMRAP

400m run/row or 25/18 calorie bike or 800m C2

50 single unders (move to DU if you have them)

10 RKBS

5 burpees

Conditioning: 5 rounds for time (30:00 cap)

800m run/row or 1600m C2 or 55/40 calorie Echo

15 deadlifts 155/115#

100 singles or 35 DU

10 burpees to 6″ target

Extra: tabata x 8 rounds

alternate db pushups and db renegade rows

201123 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB FS (build) + 10 Air Squats + 5 Burpees

Strength: 25:00 (or FF Squat Program)

A) Build to a 5RM FS (goal is within 5-10 lbs of 4RM from 11/9)

B) Amrap remainder of time:

:10 Bike Sprint (AB/Echo)

20 Leg Lifts over DB

3 FS @70-80% of 5RM (for speed)

Conditioning: 3:00 On 1:00 Off x 3 Rds

15/10 Cal AB/Echo buy-in:

Amrap of:

2 DB Devil’s Press

1-2-3… DB Clusters

*Pick up each Amrap where you left off – every round starts with Bike

201123 Burn WOD

Warmup: 15 AMRAP

run/row 300m (switch each round)

10 wall balls

50 single unders

10 db thrusters

10 RR

Conditioning: 3 rounds for time (20:00 cap)

800m row or run (try to alt rounds)

20 wall balls

15 dbl kb deadlifts 53/44#s

10 burpees to 6″ target

201123 FF WOD

Warmup: 10:00

dynamic + AMRAP: 3FS/5BS (build) + 10/10 banded lateral steps + :30 machine + 5 1&1/4 air squats

Strength: 20-25:00

Option 1: FS/BS program

6 x 3/6 @ 80% 1rm FS, rest 2:30-3:00 between sets

Option 2: AMRAP

5/5 front squats/back squats (build each set)

15/15 banded lateral walk steps R/L

10/10 SL glute kick backs

5/5 cossack squats R/L

1:00 bike moderate pace

Conditioning: 12 EMOM

1 – 30 mountain climbers

2 – :20 hollow hold + :20 arch hold

3 – :45 elbow plank

201120 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Bench (build) + 5 Burpees + 5 RR

Strength: 20:00

Accumulate 5 Bench Press @85-90%

Accumulate 6-8 Pullups

12 Seated DB Tri Ext

16 Alt Hammer Curls

Conditioning: 2 Rounds FT w/ Partner (15:00 Cap)

50 Cal AB/AR (1 Rd on each machine)

50’ DB OH Lunge Walk (R)

5 DB Man Makers

50’ DB OH Lunge Walk (L)

*Split Cals however – YouGoIGo exercises for last 3 movements

201120 Burn WOD

Warmup: 12 EMOM

1 – :45 machine

2 – 10 dbl kb/db deadlifts + 50′ farmers walk

3 – 100′ dbl kb/db front rack walk

Conditioning: 8:00 AMRAP x 3 w/2:00 rest between

40/32 calorie bike (AB or Echo)

30 situps

25 wall balls 20/14# to 10/9′

20 pushups

10 dbl kb/db hand CJ 35/25#

*max meters bike erg/row erg/run remaining time

201120 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 power cleans (build) + 5 STOH (work to jerk) + :30 machine

WL: 10 EMOM

1 power clean and jerk (start at 50-60% and build every 1-2 sets)

Conditioning: 25:00 w/partner

0-16:00 AMRAP

5 power cleans 135/85#

8 lateral burpee over bar

5 pullups (option to scale up to C2B or BMU/RMU, scale down to jumping or RR)

*other partner is completing 15/10 calorie AB or Echo or AR, switch when calories are complete and pick up work where partner left off (1:30 cap on time for cals)

16-19:00 rest

19-25:00 6:00 AMRAP

12 DB box step-overs 35/20# 24/20″

8 devils press

*break up reps however, one person working at a time

201119 Hybrid WOD

Warm-up: 10:00

5 BB Back Squats(Build) + 10/10 Glute Bridges (on Bench) + :30 Machine

Strength: 20:00 (or FF Squat Program)

A) 2 x 10 Back Squat @70% of 1RM

B) Amrap:

10 BB Glute Bridges (same weight as BS)

1:00 Hollow Rocks (sub hollow hold)

50’/50’ Banded Lateral Walk

Conditioning: 3 Rds For time (13:00 Cap)

18 DB Box Step-Overs (50/35s to 24/20”)

16 Wall Balls (20/14 to 10/9’)

14 Box Jump Overs (24/20”)

*2:00 Rest between rounds – treat each round as a sprint

201119 Burn WOD

Warmup: 5 rounds at increasing intensity (20 cap)

row/run 300m (alternate rounds)

5 V-ups (10 toe touches)

10 goblet squats

5 dbl db hang power cleans 35/20#s

Conditioning: 14 AMRAP

3,6,9…etc ladder

wall balls

db/kb hang snatch alternating

20/14 calorie row/bike

201119 FF WOD

Warmup: 8:00 AMRAP

dynamic + AMRAP: 3FS + 5BS + 10 reverse lunges + 2 broad jumps

Strength: 20:00

Option 1: FS/BS

5/4×8 @ 75% 1rm FS + 5# rest 2:30-3:00 between sets

Option 2: AMRAP

dbl kb front rack tempo squat x 6 (22×1) 2down/2pause/fast up/1 pause

banded good mornings x 12

dbl db step-downs x 8/8 (controlled eccentric, all 8 on one side then 8 on other)

200m run or row recovery pace

Conditioning: 15 AMRAP (for quality!)

10 dball slams (15-30#, catch on bounce if possible)

machine 1:30 moderate pace

10 med-ball OH rotational slams (red med/balls only

5/5 heavy db cj 50/35#+

10 back extensions on GHD

:30 HS hold (plexiglass only)

*work through these movements at a smooth, steady, recovery style pace. Challenge yourself on db hang CJ weight

201118 Hybrid WOD

Warm-up: 14:00

50/35 Cal Machine + Dynamic + Amrap: :30 Wall-sit + 10 Am Kbs + :30 Hollow Hold

Conditioning: E8MOM for 4 Sets

30/24 Cal Machine

30 KB Snatches

30 Air Squats

30 Sit-ups

*Max KB Clean + Jerk until 6:30/6:45/7:00/7:15

**Switch hands as needed on Snatches/CJ

201118 Burn WOD

Warmup: 8:00

dynamic + AMRAP: :30 machine + 10 pass thrus + 5 pushups + 5 RR

Conditioning: 30 EMOM

1 – 10-15 RR (scale up to 10-15 pullups)

2 – 20 seated russian twists 25/15# plate if possible

3 – 15 dbl kb deadlifts 53/35#s

4 – 15 box jumps 24/20″ (step-down preferred)

5 – 18/14 C2 bike cals

6 – rest

201118 FF WOD

Warmup: 10 AMRAP

machine :30 + 5 pushups + 5 ring rows + 5/5 SA db strict press + 10 pass thrus

Strength: 18 AMRAP

db bench press x 8 reps

strict pullups x 5-8

ring pushups x 15

db lateral raises x 12

Conditioning: for time (16:00 cap)

50/35 calorie bike/row/run

50 SDHP 75/55# (scale w/ 53/35# KB)

50 wall balls 20/14#

50 deadlifts 165/125# (scale dbl kb DL)

*choose the order to perform the workout but must complete all 50 reps at one station before moving to the next

201117 Hybrid WOD

Warm-up: 8:00 Amrap

:30 Machine + 10 Ring Rows + 10 PVC Passthroughs + 10 BB Curls

Strength: 18:00

10 Pullups

200’ Farmer Carry

100’ Sandbag/Dball Carry

1:00 Deadhang (accumulated if needed)

Conditioning: 17:00

0:00-8:00: EMOM

1- 50 Single Unders + 10 DB Stoh

2- 8 Lat Burpees over DBs

8:00-10:00: Rest

10:00-17:00: 4 Rds for time

50 Single Unders

10 DB Stoh

8 Lat Burpees Over DBs

201117 Burn WOD

Warmup: 12 EMOM

1 – run :45

2 – 15 situps

3 – 12/8 pushups

Conditioning: 20 AMRAP

400m run/1000m C2 bike (2:30 cap on machine, scale distance if needed)

10 dbl KB front rack squats 35/26#

20 V-ups (sub 40 toe touches)

30 jumping lunges

40 RKS 53/35#s

50′ dbl kb walking lunges (same weight as front squats)

201117 FF WOD

Warmup: 9 EMOM

1 – machine

2 – 10 rks + 10/6 pushups

3 – 50 singles (move to DU x 25 if possible)

Conditioning: Aerobic Conditioning

10 EMOM

1 – bike/run/row (start 50-60% effort build to 90% by the last set)

2 – 10/6 pushups + 5 V-up (10 toe touches)

rest 3:00

3 AMRAP x 3 w/1:00 rest between (shoot for same score each AMRAP)

50 singles/20 DU (max time :30 on rope)

3 db man makers 35/20# (no squat just CJ)

rest 3:00 total after last AMRAP

10 EMOM

1 – 10-15 TTB (if not at least 8+, sub sit-ups x 20)

2 – 8 dbl db snatches + 8 dbl db push press 35/20# (same weight as man makers)

*The goal for today’s workout, as it should always be during aerobic focused pieces, is to maintain steady output across all workouts and movements. Scale weights, movements, and reps to obtain this. At no point should you have your hands on your knees and gasping for air! You should feel better upon completion of this workout then when you started!!!

201116 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB FS (First 2 Reps Tempo) + 10 Reverse Lunges + :30 Machine

Strength: 20:00

A) Accumulate 14 Reps @95-100% of 4RM FS from last week

B) Amrap remainder of time:

6 Heavy Tempo Goblet Squats

12 SSJ (each for height)

:15/:15 Star Plank

Conditioning: 2 Rounds (15:00)

0:00-2:00: 20/14 Cal AB/Echo

2:00-6:30: Every :30 for 4:30

1- 9 DB DL

2- 7 DB Power Cleans

3- 5 DB Hang Squat Cleans

6:30-7:30: Rest

201116 Burn WOD

Warmup: 12 EMOM

1 – row 12/8 calories

2 – 15 AKS

3 – 15 squats

Conditioning: 4 AMRAP x 5 rounds w/:90 rest btw

row 200m/150m

8 dbl db snatch

6 devils press

2 man makers

AMRAP row meters remaining time

201116 FF WOD

Warmup: 10:00 AMRAP

AB or Echo 12/8 calories + 3FS/5BS (build) + :30 wall sit + 5 jump squats

Strength: 20:00

Option 1: squat program

5×4/8 FS/BS at 75% 1rm FS, rest 2:30 between sets

Option 2: AMRAP

5 box squats (build)

50′ banded lateral walk (25’/25′)

SL glute bridge on bench 10/10

12/8 calorie recovery bike

Conditioning: 12 EMOM

1 – bike 12/8 calories

2 – 12 alt. db snatches

3 – 15 air squats

*add 2 snatches and 5 squats each round

201113 Hybrid WOD

Warm-up: 10:00

8x(.5 + 1) BB Bench + 10 Ring Rows + :30 Machine

.5 + 1 = Bring bar down to chest – extend halfway up – lower bar back down to chest – extend fully

Strength: 20:00

A) Bench Press – Accumulate:

5/7/9 Reps @95/90/85% of Heavy Single from Last week

B) Amrap of: 5 Pull-ups + 10 Alt DB Hammer Curls

Conditioning: For time w/ Partner (15:00 Cap)

1000m Row/800m Run Buy-in

24-18-12-6

BBJO (24/20”)

6 DB Man Makers after each round of BBJO

201113 Burn WOD

Warmup: 8:00

dynamic warmup + AMRAP bike cals

Conditioning: 7 rounds for time (30:00 cap)

row/run 400m (alternate machines each round) only use C2 bikes if needed 800m

8 kb/db deadlifts 35/25#

100′ farmers walk

8 kb/db front squats

201113 FF WOD

Warmup: 8 AMRAP

machine :30 + 3 power snatch or power clean (build) + 10 pvc pass throughs

Weightlifting: 12 EMOM

2 power snatches or 2 power cleans (add every 1-2 sets, share bars/weights)

Conditioning: for time w/partner (20:00 cap)

buy-in: 100 single db 50/35#s box step-ups 24/20″

8 rounds

15 AB or Echo bike cals (FF pairs 12)

8 db hang clean and jerks 50/35#s

buy-out: 40 burpee pull-ups (sub burpee + jumping pullup)

*for the burpee + jumping pullup perform the burpee then step onto red mat(s) and perform the pullup or use moveable PU bars

201112 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB DL (build) + 10 Cossack Squats + :30 Machine

Strength: 20:00 (or FF Squat Program)

2 Deadstop DL + 3 TnG DL (@75%+)

10 Dkb/Ddb Deficit FR Reverse Lunges (Hvy)

15 BB Glute Bridges (ahap)

100’ Banded Lateral Walk (50’/50’)

Conditioning: E2MOM for 10:00

10/7 Cal AB/Echo

10 Alt DB Snatches

*Add 1 Cal and 2 Snatches per round, finishing with 14/11 and 18

201112 Burn WOD

Warmup: 15 AMRAP

10/7 calorie machine + 16 walking lunges + 8 AKS + 8 goblet squats + 50 singles

Conditioning: 18 AMRAP

400m row/run (alternate machines each round)

12 db/kb hang CJ

14 box jumps 24/20″

16 situps

100 singles

201112 FF WOD

Warmup: 10:00

dynamic + AMRAP: 3FS/5BS (build) + 8 jumping lunges + :30 machine

Strength: 20:00

Option 1 – FS/BS 5×4/8 at 70% +5# rest 2:30 between sets

Option 2 – AMRAP

5 front squats (build)

16 alternating dbl kb/db front rack reverse lunges (off 6″ red pad)

8/8 single leg glute bridges (on bench)

:45 weighted wall sit

Conditioning: 8 AMRAP

10/7 calorie machine

4 devils press 35/25#s

201111 Veterans Day Fundraiser

B Athletics, on behalf of Ava Georg, is hosting a fundraiser on Veterans Day, 2020. We will accept any and all donations to be combined and given to “Old Glory Honor Flight” which is the charity that Ava has chosen. Ava will be entering the Army National Guard upon graduation in 2021 and wanted to do something to give back to current Veterans in the area. Checks can be written to B Athletics and cash will be collected at the gym throughout the day. Below is a brief outline of what “Old Glory Honor Flight” is all about.

Old Glory Honor Flight was founded in 2009 by a dedicated group of volunteers based in Appleton, WI. Our original mission was to fly local WW ll veterans to Washington DC on a one-day trip to see the memorials built in their honor, including the World War ll Memorial. Through the years, our mission naturally transitioned to include younger veterans of the Korean and Vietnam wars. 

The Old Glory Honor Flight missions are completely free of charge to the veteran; we believe it’s a meaningful way to say ‘Thank You’ for their service and sacrifice. Every detail of their day long trip has the vets’ best interest in mind to ensure they have a safe, memorable trip and one that conveys appreciation and admiration from our broad community. On each flight, we travel with trained volunteers who act as guardian escorts, a volunteer medical team, professional photographers and a host of others like the DC Park Police who ensure the veterans get the ‘red carpet’ treatment.

To honor our Veterans we will be performing a Hero WOD during each class time throughout the day. Below is a list of the workouts and the Veteran(s) they are named after.

“The Seven” – 5AM FF WOD

7 rounds for time:

7 HSPU (sub db strict press 35/20#

7 Thrusters (135/95)

7 T2B (sub knee raises)

7 deadlifts (245/165)

7 Burpees

7 KBS (53/35)

7 pull ups (sub jumping pullups or RR)

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

“Bulger” – 6:15am Burn WOD

10 rounds for time 

200m run/row 400m C2 bike

7 C2B (sub jumping C2B or RR)

7 Front squats (135/95)

7 HSPU (sub db strict press 35/20#)

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

“Donny”  – 9AM FF WOD

21-15-9-9-15-21 for time

Deadlifts (225/155)

burpees 

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

“Collin” – 12pm Hybrid WOD

6 rounds 

800m run/row 1600m C2 bike

12 STOH 95/65#

12 box jumps 24/20″

12 SDLHP 95/65#

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

“Bull” – 4pm Hybrid WOD

2 rounds for time 

200 DU (400 singles)

50 OHS (125/85) (sub FS)

50 pull ups (sub jumping pullups or RR)

1 mile run/row or 3200m C2 bike

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

“Nate” – 5/6pm WOD

20min AMRAP

2 ring mu (sub jumping C2B pullups)

4 HSPU (sub db strict press 35/20#)

8 AKBS 53/35#

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

201110 Hybrid WOD

Warm-up: 10:00

Dynamic

Amrap: 10 PVC Passthroughs + 5 Tempo Pushups + 10 Ring Rows + :30 Machine

Strength: 20:00 EMOM

1- :30 Max BB Strict Press

2- :10 Pullup Hold into :20 Max Pullups (sub RR Hold and RR)

3- :30 Max Ring/Bar/Bench Dips

4- :30 Max BB Curls

Conditioning: 5:00 On 2:00 Off x 2 Rds

25-20-15: Wall Balls

75 Single Unders after each round of Wall Balls

*Max Burpees to 6” in remaining time

201110 Burn WOD

Warmup: 8 AMRAP

machine 12/8 calories + 10 walking lunges + 10 AKS + 5 pushups + 5 RR

Conditioning: 6 AMRAP x 4 w/2:00 rest between

bike/run/row 2:00

20 situps

10 db hang cleans 35/25#s

20 air squats

10 db push press

*max distance on machine remaining time

goal is to complete more distance in the first 2:00 each round and at the end of each round

201110 FF WOD

Warmup: 10 AMRAP

machine 12/8 calories + 10 walking lunges + 10 AKS + 5 pushups + 5 RR

Conditioning: 6 AMRAP x 5 w/2:00 rest between

bike/run/row 2:00

20 TTB (sub situps)

10 hang cleans 115/75#

20 air squats

10 push jerks 115/75#

*max distance on machine remaining time

goal is to complete more distance in the first 2:00 each round and at the end of each round

201109 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB FS + 10 Split Squat Jumps (for height) + 10/7 Cal Bike

Strength: 25:00 (or 4/8 FF Strength)

A) Build to a 4RM Front Squat

*shooting for same weight as 3RM from 2 weeks ago

B) Amrap remainder of time:

10 FR Step-ups (Front Rack)

5 Front Squats @85% of 4RM (for speed)

3 Box Jumps (for height)

Conditioning: For time (7:00 Cap)

64 Air Squats

32/24 Cal Bike (AB/Echo)

16 DB Stoh (50/35s)

8 DB Clusters (50/35s)

201109 Burn WOD

Warmup: 10:00

dynamic + 21-15-9 kbs + situps + reverse lunges

Conditioning: 30 EMOM

1 – 10-15 V-ups (sub 20 toe touches)

2 – 16 box step-ups

3 – C2 bike/row max calories (use full minute here)

4 – rest

5 – 12 wall balls

6 – 75 single unders

201109 FF WOD (lower body focus)

Warmup: 10:00

dynamic + AMRAP: 3fs/5bs + 5 jump squats + 10 jumping lunges + :30 bike

Strength: 25:00

1 – FS/BS program:

5 x 4/8 @ 70% 1rm FS, rest 3:00 btw sets

2 – AMRAP

5 box back squats (set height of box so you hit parallel at bottom, build each set)

*wider stance than traditional back squat w/ emphasis on hips back and vertical shins

20 db walking lunges (at sides)

SL deadllift w/ 2 db/kb x 8/8

standing box jump x 3 reps (work to max height, reset between)

Conditioning: 12 EMOM

1 – 10 V-ups

2 – 15 SDHP 53/35#s

3 – 20 jumping lunges

201106 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Bench Press + 10 Air Squats + :30 Machine

Strength: 16:00

A) Build to a Heavy Single Bench Press

B) Amrap of:

10 BB Curls

10 BB Sit-ups

15 BB Strict Press

*Same weight on all exercises

Conditioning: E5MOM for 20:00 w/ Partner

400m Row

20 Synchro Air Squats

20 DB Bench Press

10 Synchro Burpees

201106 Burn WOD

Warmup: 8 EMOM

1 – machine :45

2 – 10 db push press + 10 squats

Conditioning: 24 EMOM

1 – 10 db thrusters

2 – 18 jumping lunges

3 – 16 situps

4 – 12 kb SDHP

201106 FF WOD

Warmup: 8 EMOM

1 – machine :45 (build intensity each round)

2 – 3 burpees + 10 squats

Weightlifting: every 1:30 x 8 sets

hang clean and jerk double (start moderate 60-65% 1rm, build to max)

*drop and reset between reps

Conditioning: 20:00 w/partner

100 burpee buy-in

8 rounds

7 thrusters 115/75#

14 pullups (sub RR or jumping pullups)

21 synchro air squats

AMRAP remainder of time 15 cal AB or Echo bike + 15 kb SDHP 53/35#s

201105 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 Reverse Lunges + 10 Ring Rows + 20 Bodyweight Glute Bridges (on Bench) + :30 Machine

Or Amrap: 3fs/5bs + 5 jump squats + :30 machine

Strength: 20:00 (May also do 7/13 Sqt Prgm)

10 BB Glute Bridges (as heavy as possible)

40’/40’ Banded Lateral Walk

10 Strict Pullups (choose appropriate weight/band to take 3-5 Sets to accumulate, NOT 1)

20 Band Pullaparts

Conditioning: 3:00 On 2:00 Off x 3 Rds

1:00 Max SKB Snatches

1:00 Max Distance DKB Farmer Carry

1:00 Max SKB Clean + Jerk

2:00 Rest

*No rest between movements – switch whenever you’d like on snatches/cj – use same Kb set throughout unless snatching bell is significantly lighter

201105 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 12/8 calorie bike + 10 kb deadlifts + 10 bb good mornings

Conditioning: 5 rounds for time (15 cap)

20/14 calorie bike

12 heavy kb deadlifts

12 kb goblet squats (single kb)

Extra: 5 EMOM

:30 wall sit into :15 max air squats :15 rest

201105 FF WOD

Warmup: 10:00

dynamic + AMRAP: 3fs/5bs + 5 jump squats + :30 machine

Strength: 20-25:00

Option 1: FS/BS program

4×7/13 at 65% 1rm +5# rest: 2-3:00 between sets

Option 2: AMRAP

8/8 split squats (rear foot on bench)

8 partner leg curls

10/7 cal AB or echo SPRINT

8 heavy dbl kb front squats

Conditioning: 10 EMOM

8/4 calorie AB or echo (bike erg only if needed start 12/7 cals)

*add 1 calorie each minute finish 17/13 (21/16 finish on erg)

201104 Hybrid WOD

Warm-up: 12:00

3:00 Machine (inc pace every :30)

Amrap: 10 R. Kbs + :30 Hollow Hold + 10 Box Step-ups (move to Box Jumps) + :30 Machine

Conditioning: Every 10:00 for 30:00

500m Row (400m Run/1000m C2 if needed)

40 Sit-ups

30 KB Sumo DLHP (53/35)

20 Box Jump Overs

*Max Machine distance until 9:00 – steady/consistent pace – scale reps to get minimum of 1:00 back on machine

Extra: 5:00 Amrap

10 Leg lift Complex

:20 Superman/Arch Hold

1 LLC = Right Leg Lift – Left Leg Lift – Both Legs

201104 Burn WOD

Warmup: 4 rounds (15 cap)

row 300/250m + 10 db snatches + 10 knee raises + :30 wall sit

Conditioning: 18 AMRAP

row 500/400m

20 single DB step-ups 50/35#

20 bb push press 75/45#

60 single unders (25 DU)

20 bb push press

20 single DB step-ups

201104 FF WOD (upper body focus)

Warmup: 10:00

dynamic + AMRAP: 5 bench press (build) + 10 db snatches + 10 shoulder taps + 50 singles

Strength: 18 AMRAP

3 bb bench press (build every set)

8/8 kneeling Filly press (heavy kb in opposite F.R.)

band pull-apart x 15

db lateral fly x 12

Conditioning: for time (14 cap)

21-15-9

deadlifts 155/105#

lateral burpees over bar

9-15-21

alt db snatch 50/35#s

TTB (sub sit-ups or knee raises)

201103 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 PVC Passthroughs + 5/5 DB Strict Press + 10 Ring Rows

Strength: 18:00

5 Seated DB Strict Press (ahap)

10 Ring Rows (feet on box if possible)

100’/100’ DB/KB Overhead Carry

10 DB Pushups + Renegade Row (10 Pushups and 5/5 RR total)

Conditioning: For time (16:00 Cap)

30-20-10

BB Deadlifts (155/105)

DB Stoh (50/35s)

Wall Balls (20/14 to 10/9’)

EMOM including 0:00: 5 Lateral Burpees over Bar

201103 Burn WOD

Warmup: 8 AMRAP

200m run + 10 goblet squats + 10 pvc pass thrus + 10 situps

Conditioning: 30 EMOM

1 – dbl kb/db front rack walking lunges x 50′

2 – rest

3 – max calorie C2 bike

4 – rest

5 – db devils press x 8 reps

6 – rest

201103 FF WOD (aerobic focus)

Warmup: 12 AMRAP

500C2 bike/250m row/200m run + 8 wall balls + 8 RR + 5 db power cleans

Conditioning: every 7:00 x 4 rounds w/1:30 rest between

500m row/1000m C2/35 cal AB or echo/run 400m

25 wall balls 20/14# to 10/9′

15 pullups (sub RR or banded strict pullups, no jumping)

25 AKS 53/35#

15 db power cleans 35/25#

*goal is to finish each round faster or the same as the previous round

*each round always start on a machine, mix the order of movements after that each round to never do the same order twice…use a different machine each round row/AB/C2 bike/echo/run

201102 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Front Squats (build) + 5 Jump Squats (for height) + :30 Bike

Strength: 20:00

A) Accumulate 12 Front Squats @95-100% of 3RM from last week

B) Amrap remainder of time:

:30 Weighted Wall-sit

10/10 BB Bulg Squats

Conditioning: E3MOM for 15:00

10 Power Cleans

25’ FR Lunge Walk

5 Devil’s Press

25’ FR Lunge Walk

*Same set of DBs throughout

201102 Burn WOD

Warmup: 5 rounds (15 cap)

500 C2 + 10 box jump overs + 10 AKS + 50 singles

Conditioning: 18 AMRAP

20/14 calorie machine

18 wall balls

16 box jump overs

14 pushups

12 RR

75 single unders

201102 FF WOD (lower strength focus)

Warmup: 8 AMRAP

:30 machine + 3 front squats + 5 back squats 10 walking lunges

Strength: 20-25:00

Option 1: squat program

4 x 7/13 front squat/back squat at 65% of your 1rm front squat (heavier than last week)

rest 2:30 between sets

Option 2: AMRAP

5 back squats (build in weight)

16 alternating goblet reverse lunges off 6″ pad

dbl kb front rack wall sit x :30 (heavy)

SL glute bridge on floor x 10/10

1:00 recovery bike

Conditioning: 12 EMOM

1 – 6/6 kb/db hang CJ 44/26#

2 – 10/8 pushups + 10 situps

3 – 100 singles (35 DU)

201031 Saturday

Strength: 30:00

  1. find a heavy snatch or cj for the day
  2. find a heavy bs for the day

Conditioning: 70:00 cap w/partner or group of 3

1 mile assault runner (sub 3500m C2 bike or 1800 C2 row)

100 HSPUs (sub 115/80# push press)

200 pistols (sub x2 walking lunges)

300 pullups (sub RR or jumping pullups)

1 mile assault runner

*all people run/bike/row the whole distance at the same time, split up remaining work as needed..complete all 100 before moving to 200, then finally 300 before the remaining run

201030 Hybrid WOD

Warm-up: 10:00

5 BB Bench Press(build) + 5 Tempo Pushups + :30 Machine

Strength: 18:00

BB Bench Drop Set (Hvy – Mod Hvy – Mod)

100’ Dball/Sandbag Carry

10 DB Skull Crushers

1:00 Recovery Machine

Conditioning: For time w/ Partner (17:00 Cap)

300 Single Unders

50 Cal Echo/AB (MF 45 – FF 40)

25 DB Man Makers (50/35s)

10 Wall Walks

*30 Back Squats (155/105) after each movement

201030 Burn WOD

Warmup: 10:00

dynamic + 12/9 C2 cals + 12 rks + 12 squats

Conditioning: 30 EMOM

1 – C2 calories 15/10

2 – dbl db/kb push press x 10

3 – burpee box step-up x 5

4 – single arm db thruster x 5/5

5 – rest

*add 1 calorie/rep to each movement each round

201030 FF WOD (WL + partner workout)

Warmup: 10 AMRAP

machine :30 + 5 hang power cleans + 5 push press (build)

WL: every 1:30 x 8 rounds

2 hang power cleans + 1 jerk (push or split)

Conditioning: 18 AMRAP w/partner

40 hang clusters 115/75# (hang clean + thruster)

40 pushups

40 calorie machine

40 pullups (sub RR or jumping pullups)

201029 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: :30 Bike + 10/10 SL Glute Bridges + 10/10 Crossbody DL

Strength: 18:00

10 BB Glute Bridges (as heavy as possible)

20/20 Single Leg Kickback

10/10 DB Bent-over Rows (hold 1 DB in top position while rowing other DB)

20 Banded Pullaparts

Conditioning: For time (12:00 Cap)

30-20-10

SKB Snatches

SKB Clean + Jerk

DKB Cleans

*Switch as needed on SKB movements

Extra: For Completion

21-> 3 V-ups

:30 Arch Hold after each round

201029 Burn WOD

Warmup: 8:00

dynamic + AMRAP: 10 kb SD + 10 RKS + :30 bike

Conditioning: 5 AMRAP x 5 w/2:00 rest between

500/400m row (x2 C2 bike if needed)

15 KB SDHP

10 dbl kb/db hang CJ

*max devils press in remaining time

201029 FF WOD

Warmup: 10:00

dynamic + AMRAP: :30 machine + 5 pushups + 5 RR + 5 goblet squats

Strength: 20:00

Option 1: squat program

4×7/13 fs/bs +5# from Monday (Monday was 60%1rm FS) rest 2:30 btw sets

Option 2: AMRAP

goblet split squat rear foot elevated x 8/8

partner leg curls x 8

dbl kb front rack wall sit x :30

AB or Echo bike sprint x :20

Conditioning: 12 EMOM

1 – 16 alt. db snatches 50/35#s

2 – 14 SDHP 95/65#

3 – 12 TTB (sub 12 knee raises or situps)

201028 Hybrid WOD

Warm-up: 15:00

15/10 Cal + :30 Wall-sit + 10 DB Push Press + 5 Burpee Box Step-ups

Conditioning: 2:00 On 2:00 Off x 9 Sets

1- 20/15 Cal + Max DB Burpees

2- 20 Alt DB Snatches + 16 SSJ + Max Air Squats

3- 1:00 Max BJO + 1:00 Max DB Box Step-Overs (24/20”)

*Alt 1/2/3 for 3 total rounds through, each 2:00 should be a borderline sprint

201028 Burn WOD

Warmup: 10 AMRAP

run 200m + 50 singles + 10 db push press + 10 RR

Conditioning: 28:00

5 burpees to 6″ target

10 wall balls

15 situps

rest 3:00

5 rounds 1:00on/1:00 off

max distance run (sub rowers if not enough runners to alt people)

*scale reps as needed in 1st part to have :15-:20 rest per set

201028 FF WOD (upper strength focus)

Warmup: 10:00 AMRAP

machine 1:00 + 10 BB strict press + 10 pass thrus + 20 PU shoulder taps

Strength: 18:00 AMRAP

BB push press x 5 reps (build)

dbl kb bent over rows x 8

SA db bench press 8/8

band pull-apart x 20

Conditioning: 12:00

1)for time (9:00 cap)

21-15-9 db/bb power cleans + lateral burpees over db/bb db:50/35#s bb:135/95#

2)at 9:00 complete 3:00 AMRAP power cleans

*if you finish before 9:00 you get to rest until 9:00, if you aren’t done at 9:00, stop and start your AMRAP of power cleans

201027 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Strict Press + 10 Air Squats + 10/7 Cals

Strength: 18:00

6 BB Push Press (Build)

200’ Front Rack Carry

6-8 Pullups

1:00 Deadhang

Conditioning: 3 Rds for time (17:00 Cap)

500m Row/400m Run

100 Single Unders

25 Wall Balls (20/14 to 10/9’)

10 Deadlifts @245/165

201027 FF/Burn WOD

Warmup: 10:00

3:00 machine increase pace every :30 + dynamic + AMRAP 5 RR/5 pushups/5 squats

Conditioning: 3:00on/3:00 off x 6 sets (alternate A & B) (Burn x 4)

A) bike/row/run x 20/15 calories + AMRAP “Cindy”

*Cindy is 5 pullups/RR + 10 pushups + 15 squats

B) AMRAP: 30 DU + 15 AKS 53/35# (sub 75 singles)

*goal is to increase pace every round…start round 1 around 70%, set 2/3 should be all out effort

201026 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Front Squats + 5 Burpees (jump for height) + :30 Machine

Strength: 20:00

A) Find a 3RM Front Squat (goal is close to 2RM from 2 weeks ago)

B) Amrap remainder of time:

20 Bodyweight Glute Bridges

15/15 Banded Lateral Steps

5 FS @85% of 3RM

Conditioning: 15:00 EMOM

1- 12/9 Cal AB

2- 8 DB Hang Clusters + Max Devil’s Press

3- Rest

201026 Burn WOD

Warmup: 15 AMRAP

machine 1:00 + 20 walking lunges + 15 RKS + 10 back squats + 5 burpees

Conditioning: 24 EMOM

1 – machine 12/9 calories

2 – 16 alt db snatches

3 – :40 wall sit

4 – 20 mountain climbers

201026 FF WOD (lower strength focus)

Warmup: 10:00

dynamic + AMRAP: 5 front squat + 5 back squats + :30 machine

Strength: 20:00 (pick option 1 or option 2)

Option 1 – 7/13 squat program

4×7/13 front squat/back squat at 60% 1rm front squat w/2:00 rest between sets

Option 2 – AMRAP

front squat x 5 (moderate – moderately heavy)

db step-ups x 8/8 (perform all 8 on one side then switch)

banded lateral walk x 15/15 steps

single leg glute bridge (on floor) x 10/10

Conditioning: for time (12 cap)

21-15-9

hang power cleans 115/75#

alternating db snatches 35/25#s

pistols (sub goblet reverse lunges 53/35#)

201023 Hybrid WOD

Warm-up: 8:00 Amrap

12 BB Bench Press + 12 Ring Rows + :30 Machine

Strength: 20:00

5 BB Bench Press (trying time build within 5-10 lbs of last week’s 4)

5 Pull-ups (3s pause @top)

10 Ring Dips (scale with band)

:20-:30 Accumulated L-sit on Parallettes

Conditioning: 17:00 Amrap w/ Partner

500/400m Row (M/F 450m)

40 BB Front Squats (115/85)

30 DDB Snatches (35/25s)

20 Box Jump Overs (30/24”)

201023 Burn WOD

Warmup: 15 EMOM

1 – machine :45

2 – wall sit :40

3 – dbl kb/db push press x 12

Conditioning: 20 AMRAP

10 bb push press 115/75#

12 box jump step-downs 24/20″

14 situps/knee raises/TTB

100′ farmers walk heavy kb/db

15/10 calorie machine

201023 FF WOD

Warmup: 10:00

dynamic + pvc/BB overhead warmup

Technique/WL: 20:00

1)10:00 – hi-hang snatch technique (power/squat)

2)10:00 – build to a heavy, but perfect hi-hang squat or power snatch

*squat or power variation is based off what your mobility safely allows…if you are tight overhead stick with powers/partial squat

Conditioning: 15 AMRAP w/partner

15 calorie machine

15 db box step-overs 24/20″ 35/25#s

15 db thrusters (same # as step-overs)

15 db hang CJ

201022 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 TnG Deadlifts + 5 Burpees + :30 Wall-sit

Strength: 18:00

5 Deadstop Deadlifts (no tng)

16 Dkb/Ddb FR Reverse Lunges (on plate)

20 Leg Lifts Over DB/KB

:45 Superman Hold

Conditioning: 9:00 Ladder

3-6-9… Sumo DLHP

3-6-9… Lateral Burpees over Bar

*60 Singles after every round

Extra: 3 Rds For Completion

15 BB Curls

:45 Deadhang

201022 Burn WOD

Warmup: 9 EMOM

1 – 80-100 single unders

2 – :45 row/run

3 – 6 burpees

Conditioning: 20:00

0-5:00 for time

21-15-9: db/kb hang snatches + air squats + situps

2:00 rest

7-12:00: AMRAP

max distance row/run (EMOM 5 thrusters 35/25# dbs)

2:00 rest

14-20:00: AMRAP 3,6,9 etc

med ball situps + devils press 35/25#s

201022 FF WOD (De-load week)

Warmup: 10:00

dynamic + AMRAP: 12/9 calorie machine + 2 wall walks + 10 squats + 10 RR

Skill Work: 20:00

double unders (progress to heavy or drag rope)

handstand hold (progress from tri-pod headstand hold to free standing)

pistols (ring or banded to weighted)

kip swing hollow/arch

*spend 1-2 minutes working on each movement…if you have the basics then progress to more complex variations of each movement

Conditioning: 15 EMOM

1 – row/run 13/10 calories

2 – 10/8 pushups + 10 jumping lunges

3 – 6 devils press 35/25#s

:40-:45 max working time per minute

201021 Hybrid WOD

Warm-up: 15:00

60 Cal Bike/Row/Run

Dynamic + Amrap: 10 Wall Balls + 10 Am Kbs + :30 Machine

Conditioning: 1:00 on :30 off for 4 Rds

1- Row/Run (bike if needed)

2- Wall Balls (20/14 to 10/9’)

3- Kb Snatches (switch as needed)

4- Elbow Plank

5- Sit-ups

*Extra :30 after each round for total round time of 8:00

201021 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 10 step-ups + 10 RKS + :30 elbow plank

Conditioning: for time (20:00 cap)

50 step-overs (scale up to box jump overs)

40 AKS

30 wall balls

20 db push press

10 burpees to 6″ target

*20/15 calories after each movement AB or Echo bike

201021 FF WOD (De-load week)

Warmup: 10:00

dynamic + AMRAP: 10 bench press (light to mod) + 5/5 SA hang CJ + 50 single unders

Strength: 15 AMRAP

bb or db bench press x 8 (moderate #, focus on speed)

ring/bar/box dips x 8 (scale with band on rings if needed)

SA db or kb hang CJ x 6/6 (build heavier here)

12/9 calorie bike (moderate pace)

Conditioning: for completion (20:00 clock)

100 DU or 200 singles buy-in

20 db/kb hang CJ

30 goblet squats (same # as CJ)

40 TTB (sub situps or knee raises)

50 calorie machine

60 wall balls

100 DU or 200 singles buy-out

*note this is for completion, not for time so approach this workout at a “de-load” pace…you should not be lying on the ground afterwards… break up movements as needed to keep moving at a steady, recovery pace

201020 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 PVC Passthroughs + 10 Ring Rows + 10 BB Strict Press

Strength: 20:00 EMOM

1- 5 BB Strict Press + 7 Pushups

2- 5-7 Chin-ups

3- 10 BB Push Press (same as strict press)

4- :20 Chin-up/RR Hold

Conditioning: For time (9:00 Cap)

21-15-9

BBJO (24/20”)

DB Bench Press (50/35s)

Extra: For Completion

75 Medball Sit-ups

201020 FF WOD (De-load week)

Warmup: 10:00

dynamic + AMRAP: 12/9 calorie bike + 10 RR + 10 pass thrus + 10 situps

Aerobic Conditioning: every 8MOM complete x 4 sets (Burn class x 3 sets)

1000m row/2000m bike/800m run

20 alt. db snatches 35/20#

15 pullups/RR

5 burpees to 6″ target

*negative splits/round…new round starts every 8:00, no programmed rest between

201019 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 5 BB Front Squats + :30 Bike

Strength: 20:00

A) Accumulate 10 Reps @95-100% 2RM FS from last week

B) Amrap of:

10/10 Goblet Bulg Split Squats

:30 Dkb Wall-sit

5 BB Paused Front Squats (~65-70% of 1RM – goal here is speed out of pause)

Conditioning: 15:00 Amrap

8/6 Cal Bike

4 Devil’s Press

8 DB Hang Squat Cleans

4 Devil’s Press

Rest 1:00 b/t rounds – rounds should be sprints

201019 Burn WOD

Warmup: 10:00

dynamic + AMRAP: 10 cal bike + 5 goblet squats + 5 push ups + 5 RR

Conditioning: 28 EMOM

1 – 10 heavy goblet squats kb/db

2 – 7-10 pushups + 10-15 squats

3 – 15/10 calorie bike

4 – rest

201019 FF WOD (De-load Week)

Warmup: 10:00

dynamic + 21-15-9 rks + squats + 10 pvc pass thrus after each round

Strength: 15 AMRAP

heavy kb/db tempo goblet squat x 5 (22X1)

banded or light BB good mornings x 12

tempo box step-downs x 8/8 (:03 lowering on each rep)

banded seated (on bench) hamstring curl x 20

Strength/Conditioning: 20:00

10 back squats @ 50% 1rm

5 standing box jumps (increase height each round if possible)

15/10 calorie AB or Echo bike

5 standing broad jumps

201016 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 BB Bench Press + :30 Bike

Strength: 18:00

4 BB Bench Press (shooting for same weight as last week’s heavy 3)

20 Alt SL V-ups

10 Plyo + Deficit Pushups (onto plates, 5 ea.)

20 Medball Sit-ups

Conditioning: 4 Rounds FT w/ Partner (18:00 Cap)

100m Run

12 BB Stoh (95/65)

12/9 Cal AB or Echo

12 DB Bench Press (50/35s)

*YouGoIGo Exercises – P1 does 100m, P2 does 100m, P1 does 12 Stoh, P2 does 12 Stoh…etc.

201016 Burn WOD

Warmup: 15 AMRAP

C2 bike 1000m + 10 db bench press + 10 SL glute bridges + :30 plank

Conditioning: every 5:00 x 4 rounds w/2:00 rest between

C2 bike 1000m

10 burpee box step-ups

100 single unders

max wall balls remaining time

*try to increase pace and amount of wall balls every round, start slow, finish FAST

201016 FF WOD

Warmup: 8 AMRAP

bike :30 + 5 deadlifts (building) + 10 rks

Strength: 15 AMRAP

5 tng deadlifts (building to 5rm for the day)

banded lateral walk x 12 steps r/l

SL glute kickback x 10/10 w/:02 pause at the top

bb glute bridge x 10

Conditioning: for time w/partner (24 cap)

“Randy” – 75 power snatches for time 75/55#

75/60 calorie echo or AB (only FF pairs do 60)

“Fran” – 21-15-9 thrusters and pullups 95/65# (sub jumping PU or RR)

75/60 calorie echo or AB (opposite bike as first set)

“Grace” – 30 clean and jerks 135/95#

*break up work and bike however, one person working at a time

201015 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap: 10 RKbs + 10 Reverse Lunges + 5 TnG Deadlifts

Strength: 18:00 EMOM

1- 10 Deadlifts (3 Sets max)

2- Max distance Farmer Carry

3- Rest

Conditioning: 10 Rds for time (14:00 Cap)

50 Single Unders

10 Wall Balls (20/14 to 10/9’)

5 BJO (24/20”)

201015 Burn WOD

Warmup: 10:00

dynamic + 21-15-9 pvc pass thrus + squats + RKS

Conditioning: 4 EMOM x 5 sets (1:30 rest between)

1 – 10 db/kb thrusters

2 – 10 ring rows

3 – 10 dbl db/kb push press

4 – max distance run on treadmill

*each round add 1 rep per movement

201015 FF WOD (skill day)

Warmup: 10:00

dynamic + AMRAP: 2 wall walks (plexi glass) + 5 inch worms + :10/:10 star plank

Skill Work: (20:00 running clock)

handstand holds (free standing or on plexi)

strict TTB x 3-5 (legs straight, spotter if needed no swinging)

L-sit hold on paralletes

double unders (30+ UB try drag/heavy rope for 10-20+)

Conditioning: 12 EMOM (recovery pace)

1 – :45 bike/row/run

2 – 10-12 ring rows

3 – 5 pushups + 10 squats

4 – 15 RKS

Extra: if time allows

5-10 focused minutes of cool/down stretch/foam roll

201014 Hybrid WOD

Warm-up: 15:00

3:00 Machine (inc pace every :30)

Dynamic + Amrap: 10 Air Squats + 5/5 Kb Snatches + 5/5 Kb Cleans + :30 Machine

Conditioning: E8MOM for 32:00

25/19 Cal (any machine)

20 SKB Snatches (53/35)

25 Pushups

20 DKB Cleans (53/35s)

25 Sit-ups

*Max working time of 6:30 on sets 1-3

201014 Burn WOD

Warmup: 15 AMRAP

500/400m row + 21 squats + 15 kb swings + 9 pushups + 10 box jumps

Conditioning: 5 rounds for time (20 cap)

500/400m row

20 wall balls

15 AKS

10 box jumps (sub step overs) 24/20″

201014 FF WOD

Warmup: 10:00

dynamic + AMRAP: 5 bb bench press (build) + 5 pushups + 5 pause RR

Strength: 18 AMRAP

BB or DB (don’t drop dbs on floor) bench press x 8 reps

pause strict pullups (:02 pause chin over bar) x 5 (scale w/ band or 5 pause RR)

kneeling SA db/kb press x 8/8 (opposite knee up of working arm)

bb bent over rows x 8

*goal is 4-5 working sets

Conditioning: for time (12 cap)

30 db box step-overs 35/25# 24/20″ box

30/25 calorie AB or echo bike

30 db push press

30/25 calorie row

30 db reverse lunges (dbs at sides)

201013 Hybrid WOD

Warm-up: 10:00 Amrap

5 BB Strict Press + 10 Ring Rows + 10 PVC Passthroughs + :30 Bike

Strength: 18:00

A) 3 Max Sets of BB Strict Press @90%

B) Amrap remainder of time:

5 BB Push Press

7-10 Strict Chin-ups

15 DB Curls

Conditioning: 3 Rounds FT (15:00 Cap)

500/450m Row (sub 1000/900 C2 or 400m Run)

15 DB Stoh

12 DB Facing Burpees

9 DB Thrusters

201013 FF/Burn WOD (Aerobic Capacity)

Warmup: 10 EMOM

1 – bike/row/run building each round for :45

2 – 10 RKS + 6 burpees

Conditioning: Every 4:00 x 6 sets w/2:00 rest between (alternate interval A & B)

A) run/bike/row max distance in 1:30 + 16 db snatches + 14 pushups + max TTB/situps

B) 2 rounds 12 DL + 9 hpc + 6 STOH (db 35/25#s bb 135/95#) + max BFB remaining time

*competitor – 3 rounds DT for part B and 50/35# db

201012 Burn WOD

Warmup: 4 rounds (15:00 cap)

750m C2 + 25′ walking lunges + 10 RKS + 25′ bear crawl

Conditioning: 16 EMOM

1 – 13/8 calorie AB or Echo bike

2 – 15-20 situps

3 – 16 alternating step-ups (add dbs if desired)

4 – 75-100 single unders

201012 FF WOD

Warmup: 10:00

dynamic + FS build

Strength: 15:00

find 1rm front squat

WL: 10:00

find 1rm hang clean (power or squat)

Conditioning: 1:00 on/1:00 off x 5 sets

max distance or calorie AB/Echo bike, Run, or Row

201010 WL

Warmup: 8:00 AMRAP

10/7 calories + 5 burpee broad jumps + 10 goblet squats + :20/:20 banded FR stretch

Technique/Accessory: 30:00

1a. clean review (from floor)

1b. jerk review

2a. 4×2 segment high pull (2sec pause below and above knee)

2b. 4×1 pause jerk + split jerk (2sec pause dip/OH)

2c. 4×3 standing muscle squat clean

3a. 10 EMOM – 1 clean and jerk

201009 FF WOD

Warmup: 9 EMOM

1 – bike 12/8 calories

2 – 5 burpees + 10 squats

3 – rest

WL: 8 EMOM

1 hang power clean + 1 hang squat clean

*drop between reps, start at 60% 1rm hpc and add every 1-2 sets

Conditioning: 25:00 w/ partner

buy-in 120/90 calorie AB (echo 100/70) FF partner only do lower number

12 rounds

10 pullups

15 pushups

20 squats (squats have to be synchro w/partner)

5 rounds

8 devils press 35/25#s

10 db front squats

*max synchro burpees to 6″ target in remaining time

**split work however you’d like on all movement besides synchro air squats and burpees to 6″ target

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