WOD: “AMRAPs” -Thurs 7.16.15

Strength: Snatch, Find 1RM Power snatch to squat snatch complex (touch and go), 10 min


AMRAP – 10 Min

40 Double Unders

8 Bar Facing Burpees (Face bar on jump, lateral burpee)

8 Snatches (80%)

2 min rest

AMRAP – 6 Min 

40 Double Unders

8 Bar Facing Burpees (Face bar on jump, lateral burpee)

8 Snatches (75%)

2 min rest

AMRAP – 4 Min

40 Double Unders

8 Bar Facing Burpees (Face bar on jump, lateral burpee)

8 Snatches (70%)

*You will have 3 separate scores


WOD: “AMRAP” -Wed 7.8.15

Strength: Back Squat, 5×5, 75%, every 90 sec (0, 1:30, 3, 4:30, 6)


1 Rope Climb

12 Wall Balls (20/14)

12 BJO (24/20)

*For classes with more than 10 people, some people will have to share a rope, so they can start 30 seconds/1 minute apart or so.

2 min rest

Cash Out: 5 Rounds NOT for time of 5 Back Squats, 50%, 2 Sec Pause at bottom (10 min cap)


IMG_0530 IMG_0531 IMG_0532 IMG_0533 IMG_0534 IMG_0535 IMG_0536 IMG_0537 IMG_0538 IMG_0539 IMG_0540 IMG_0541 IMG_0542 IMG_0543 IMG_0544 IMG_0545 IMG_0546 IMG_0547 IMG_0548 IMG_0549 IMG_0550 IMG_0551 IMG_0552 IMG_0553 IMG_0554 IMG_0555IMG_0557IMG_0558IMG_0559IMG_0560

WOD: “AMRAP” -Wed 7.1.15

Strength: Back Squat 8×2, 60%, EMOM

Smooth form focus on the way down, fast and furious on the way up. Teach your muscles to be fast and you will teach yourself how to be strong.


Part A: (9 Min)

Every 3 minutes for 3 rounds (9 minute running clock)
Row 250/200m
25 Wallballs 20/14lbs (mod reps to make sure you complete within time frame)
Rest remainder of time before the next round

(to make it work there will be two people per rower. One person will start 1:30 seconds after the other person on the rower)

4 min rest in between parts

Part B: (8 Min)

AMRAP 8 minutes
4 Tall box jumps 36”/30”

After the 8 minutes, rest 1 minute until Part A is finished then you get another 3 min rest

DSC06244 DSC06245 DSC06246 DSC06247 DSC06248 DSC06249 DSC06250 DSC06251 DSC06252 DSC06253 DSC06254 DSC06255 DSC06256 DSC06257 DSC06258 DSC06259 DSC06260 DSC06261 DSC06262 DSC06263 DSC06264 DSC06265 DSC06266 DSC06268 DSC06270 DSC06271 DSC06272 DSC06273 DSC06275 DSC06277 IMG_0408

WOD: “AMRAP, EMOM” -Wed 6.24.15

Strength: Hang Clean, 5×3, 70% 1RM of Clean, Every 90 seconds


Part A:

10 Min AMRAP of

5 Hang Cleans (155/105)

7 Bar FACING burpees (forward hop, lateral to ground)


3 min rest


EMOM until you cannot complete round in minute

2 Wall Balls, 7 Toes to Bar

4 Wall Balls, 7 Toes to Bar

6 Wall Balls, 7 Toes to Bar

and so on…

(10 min max)


WOD: “AMRAP” -Tues 6.9.15

Strength:  Clean, 5×3, 90%, EMOM

Focus: Wrist Curl, Catch in a squat

WOD:  12 Min AMRAP

With 25 minutes on a running clock, 

perform a 12 minutes AMRAP of 

5 Clean and Jerks (155/105)

10 T2B

15 Box Jump Overs (24/20)

Record time(everyone will finish at the same time)

then move into….(rest as needed)



Plank Jacks

Record Time OR reps completed

IMG_9537 IMG_9538 IMG_9539 IMG_9540 IMG_9541 IMG_9542 IMG_9543 IMG_9544 IMG_9545 IMG_9546 IMG_9547 IMG_9548IMG_9555IMG_9556IMG_9557