Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: For Time 4 Rounds Rd1: 9 Clusters (95/65) / Rd2: 7 Clusters (115/85) Rd3: 5 Clusters (135/95) / Rd4: 3 Clusters (155/105) *CRX Weights: (115/85)(135/95)(155/105)(185/115) ——————————————————————————————————– Cardio Option: For Time 4… Read more »
WOD: Sunday, May 21st, 2023 (Burpee Day 112)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: For Time -Then- 4 Rounds -Then- ——————————————————————————————————– Cardio Option: For Time -Then- 4 Rounds -Then- ——————————————————————————————————– Core: 5 Rounds
WOD: Saturday, May 20th, 2023 (Burpee Day 111)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: AMRAP x 21 Minutes -Every 3 Minutes (not including 0:00) complete: *One single DB – hold however you want except for placing on legs *Score is total # of calories completed… Read more »
WOD: Friday, May 19th, 2023 (Burpee Day 110)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) “Mini Cindy” ——————————————————————————————————– Workout: Every 6 Minutes x 3 Rounds -In remaining time complete max: *Score is total # of snatches completed across all 3 rounds *”CINDY”: ——————————————————————————————————– Cardio Option:… Read more »
WOD: Thursday, May 18th, 2023 (Burpee Day 109)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 9 Minute EMOM *Front Squats come from the ground ——————————————————————————————————– Workout: 2 Intervals INTERVAL 1: AMRAP x 2 Minutes -Rest :30s- AMRAP x 5 Minutes -Rest 2 Minutes- INTERVAL 2: AMRAP x 2 Minutes -Rest… Read more »
WOD: Wednesday, May 17th, 2023 (Burpee Day 108)
Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Shoulder to Overhead EMOM Every 2:30 Minutes x 5 Rounds *Athletes choice of strict press, push press, push jerk, split jerk *Start with a light weight and increase each round *Round 5 should finish with… Read more »
WOD: Tuesday, May 16th, 2023 (Burpee Day 107)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds *Practice the single under crossover each round if you need to ——————————————————————————————————– Workout: AMRAP x 21 Minutes *Every 3 Minutes (not including 0:00) complete: *Wall Walk Scaling Options: ——————————————————————————————————– Cardio Option: AMRAP x… Read more »
WOD: Monday, May 15th, 2023 (Burpee Day 106)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Then- -Then- *CRX: Squat Cleans 8 (155/105), 6 (185/115), 4 (205/125) ——————————————————————————————————– Cardio Option: For Time -Then- -Then- ——————————————————————————————————– Core: 4 Rounds
WOD: Sunday, May 14th, 2023 (Burpee Day 105)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: AMRAP Repeat AMRAP x 10 Minutes -Rest 2 Minutes- AMRAP x 10 Minutes *2 Scores – Rounds + Reps for each AMRAP ——————————————————————————————————– Cardio Option: AMRAP Repeat AMRAP x 10 Minutes … Read more »
WOD: Saturday, May 13th, 2023 (Burpee Day 104)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Into- 3 Rounds -Then- -Into- 3 Rounds *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option: For Time -Into- 3 Rounds -Then- -Into- 3 Rounds ——————————————————————————————————– Accessory… Read more »
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