Author: Joanne and Lance

Today’s WOD (7am class)

AMRAP 20
3 Squat Snatch 155/105
6 Overhead Squat 155/105
9 Toes to Bar
Round for round with partner

Bring a Friend WOD (8am and 9am )

36 min AMRAP with partner
5x 50ft shuttle run
15 air squats
5x 50ft shuttle run
15 HR pushups
5x 50ft shuttle run
15 KB deadlifts
5x 50ft shuttle run
15 burpees
5x 50ft shuttle run
15 pull-up’s or ring rows

Each person does movement once before moving on.

Today’s WOD

With a partner I go you go

12 min amrap
3 shuttle runs
10 squat jumps
2 min rest

12 min amrap
150 m row
7 burpees
2 min rest

12 min amrap
10 R KB swings 2.0/1.5
100 ft farmers run

Today’s WOD

We had a great turnout for our Family Day WOD today. Thanks to everyone who came out.

Today’s WOD

Perform 5 sets at 50% before spending 20 minutes to work up in singles from 60%

Clean & Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep

AMRAP 5
1 Squat Clean 225/155 +
1 Front Squat
OR
1 Shoulder to Overhead
Can go back and forth

Score:
• Each round is 1 Squat clean and either 1 Front Squat or 1 Shoulder to Overhead!
• Perform 1 squat clean and then perform either a front squat or a shoulder to overhead. You may alternate between both options.

Family Day WOD

Teams of 4 or 5

Score = fastest to 700 cal

Switch every 20 cal, row or bike

One person row/bike 20 cal

One person KB or DB one arm press 1.5/1.0-50/30

One person alternating lunges

One person hand release push ups

One person resting

Today’s WOD

With a partner
3 rds
100 D/Us
30 KB snatch 1.5/1.0
30 box jumps 24/20
2 rds
40deadlifts 225/155
40 burbees
1 rd
300 Mountain Climbers
150 pull-ups

Today’s WOD (7am only)

Three rounds of:
• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Ignite WOD ( 8am and 9am)

Today’s WOD

With a partner:
3 Rounds
30 Row/Bike Cals
20 Squat Snatch 135/95
100 Ft Handstand Walk

Manticore refers to the tiger from Siegfried & Roy. The tiger that attacked Roy. Which partner will be Roy?

Ignite WOD (8am & 9am)