WOD: Saturday, March 2nd, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, pas lateral hops
  • Frog Stretch – 1:30 HOLD

 

Pre Game: 4 Rounds (12 Minute Cap)

  • Run the Stairs
  • 3 Squat Cleans (ascending weights)
  • :15s Hanging Knee Raise hold

*After each round of pre-game, attempt to complete 10 Double Unders

 

Workout: 2019 Open Workout “19.2”

In 8 Minutes complete 2 Rounds:

  • 25 Toes 2 Bar
  • 50 Double Unders
  • Squat Cleans

Round 1: 15 Reps (135/85) , Round 2: 13 Reps (185/115)

*If completed within 8 Minutes, 4 additional minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 11 Squat Cleans (225/145)

*If completed before 12 Minutes, 4 minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 9 Squat Cleans (275/175)

*If completed before 12 Minutes, 4 minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 7 Squat Cleans (315/205)

 

Cardio Option: 5 Rounds (20 Minute Cap)

  • 25 Toes 2 Bar
  • 50 Double Unders
  • Medicine Ball Cleans (20/14) *descending reps
*Round 1: 30 Reps, Rnd 2: 26 Reps, Rnd 3: 22 Reps, Rnd 4: 18 Reps, Rnd 5: 14 Reps

 

Strength: Bench Press

  • 5 sets x 5 Rep @70-75% of 1-Rep max

 

Core: 4 Rounds

  • 20 Flutter Kicks
  • 20 Kick the Ceilings

Today's WOD

WOD: Monday, June 15th, 2026

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate squats
  • Couch Stretch – 1 Min per side 

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Strength-Endurance: EMOM x 10 Minutes 

  • Odd Min: (12/9) Cal Row/Ski OR (9/6) Cal Bike
  • Even Min: 3 Squat Cleans 

*Rx: (135/95) / *Rx+: (155/105) / *CRx: (185/125) 

*Barbell can be done as singles 

*:50s time cap on calories 

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Workout: For Time  

4 Rounds

  • 250 Meter Row/Ski OR 600 M Bike

24 – 20 – 16 – 12 

  • Box Jump Overs (24”/20”) 

12 – 10 – 8 – 6 

  • Alt Front Rack Lunges (115/85) 

*Each round starts by completing meters 

*WORKOUT FLOW:

  • Rd1: Meters – 24 BJO – 12 FRL
  • Rd2: Meters – 20 BJO – 10 FRL 
  • Rd3: Meters – 16 BJO – 8 FRL 
  • Rd4: Meters – 12 BJO – 6 FRL 

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Cardio Option: For Time  

4 Rounds

  • 250 Meter Row/Ski OR 600 M Bike

24 – 20 – 16 – 12 

  • Box Jump Overs (24”/20”) 

12 – 10 – 8 – 6 

  • Alt DB Lunges (50×2/35×2) 

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Core: 4 Rounds 

  • 15 Ab-Wheels
  • 30 Plate Twists (25/15) 
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