WOD: Monday, May 22nd, 2023 (Burpee Day 113)

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 »