WOD: Saturday, April 6th, 2019

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • PVC Lat Stretch – :30s each direction x 3

 

Pre Game: 9 Minute EMOM

  • Minute 1: 150 Meter Row OR 100 Meter Runner
  • Minute 2: 5 Power Cleans (ascending weights)
  • Minute 3: 1 Round of Mini Cindy

*Mini Cindy= 3 Pull ups + 6 Push Ups + 9 air squats 

 

Workout: AMRAP + Max weight

AMRAP x 14 Minutes

  • 7 Pull Ups
  • 14 Power Cleans (95/65)
  • 200 Meter Run

-Immediately following 14 Min AMRAP-

  • Establish a 1 Rep max Power Clean in 6 Minutes

*Score is Rounds + Reps on AMRAP and heaviest weight lifted

**CRX: 7 Chest 2 Bar Pull ups + 14 Power Cleans (135/95)

 

Cardio Option: AMRAP x 20 Minutes

  • 7 Pull Ups
  • 14 Burpee Rage-Balls (20/15)
  • 200 Meter Run
Core: 4 Rounds

  • 20 Flutter Kicks
  • 20 Kick the Ceilings

Today's WOD

WOD: Saturday, November 22nd, 2025

Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 M Row / 150 M Run / 300 M Bike
  • 5 Shoulder to Overhead (ascending weights) 
  • 5 SLOW Knee Raises 

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Workout: For Time 

  • 1000 M Row / 800 M Run / 2400 M Bike
  • 10 DB Devils Press (50/35) 
  • 15 Toes to Bar 
  • 20 Shoulder to Overhead (135/95) 

500 M Row / 400 M Run / 1200 M Bike

  • 20 Shoulder to Overhead (135/95) 
  • 15 Toes to Bar 
  • 10 DB Devils Press (50/35) 
  • 1000 M Row / 800 M Run / 2400 M Bike

*CRX: 10 DP – 20 TTB – 30 S2OH

*Alternating on DP is NOT mandatory (5 per side) 

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Cardio Option: For Time 

  • 1000 M Row / 800 M Run / 2400 M Bike
  • 10 DB Devils Press (50/35) 
  • 15 Toes to Bar 
  • 30 DB Shoulder to Overhead (50/35) *15 per side

500 M Row / 400 M Run / 1200 M Bike

  • 30 DB Shoulder to Overhead (50/35) *15 per side
  • 15 Toes to Bar 
  • 10 DB Devils Press (50/35) 
  • 1000 M Row / 800 M Run / 2400 M Bike

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Accessory Work: Bicep Curls 

4 Sets x 10 Reps (per side) 

  • Alternate Arms on the curls 
  • You pick the weight 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings 
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