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: Wednesday, July 2nd, 2025

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, up-downs
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds 

  • 200 Meter Run / 250 M Row / 600 M Bike 
  • 3 Snatches

*Athletes choice on Squat OR Power Snatches 

*Athletes choice on starting weight

*Add weight each round 

——————————————————————————————————–

Workout: 3 Intervals (5 Min ON / :90s OFF) 

Buy in: 

12 – 10 – 8 

  • DB Hang Snatches (50/35) *half per side

8 – 6 – 4 

  • Toes to Bar 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 Scores: Total # of Calories completed per interval 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations
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