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OUR WODS

2/29/2024

Mobility:
Evil Lunge Stretch

3 Rounds
6 Min AMRAP:
15/12 Bike Calories
9 Power Cleans
6 Front Squats
3 Rope Climbs
– Rest 3 min –
*start next round where previous ended

2/28/2024

Every 1:30, 8 Rounds:
Snatch + Hang Snatch

4 Rounds for Time:
21/18 Calorie Row
12 Burpees over the Rower
*16 min cap

2/27/2024

Every 2:20, 6 Rounds:
Split Jerks
1×6 reps
1×5 reps
1×4 reps
3×3 reps (same weight)

5 Rounds for Time:
30 Crossovers or 50 Double Unders
10 Deadlifts
3 Wall Walks
*14 min cap

2/26/2024

Every 2:30, 6 Rounds:
Pause Back Squats
3×5 reps Warm-up
3×5 reps Working (same weight)

For Time:
20-18-16-14-12-10-8-6-4-2 of:
Wall Balls
10-9-8-7-6-5-4-3-2-1 of:
Pull-ups
*12 min cap

2/23/2024

“CF Open 17.5”
10 Rounds for Time:
9 Thrusters 95/65
35 Double Unders
*18 min cap
“Scaled”
10 Rounds for Time:
9 Thrusters 65/45
35 Single Unders
*18 min cap

Accessory Work
Every 2:00, 5 Rounds:
Max Push-ups (single set)

2/22/2024

4 Rounds:
4 Min AMRAP:
20 Toes to Rings
20 KB Swings
20 Box Step-overs w/KB
– Rest 2 min –

2/21/2024

Every 2:30, 6 Rounds:
Front Squats
1×6 reps
1×5 reps
1×4 reps
3×3 reps (same weight)

For Time:
2-4-6-8-10 of:
Burpee Pull-ups
Power Snatch
*12 min cap

BE STRONGER THAN YOUR STRONGEST EXCUSE

Adults
5:00am, 6:00am, 7:00am, 8:00am, 9:00am, 12:00pm, 4:00pm, 5:00pm, 6:00pm

Teens
7:00pm

Adults
5:00am, 6:00am, 7:00am, 8:00am, 9:00am, 12:00pm, 4:00pm, 5:00pm, 6:00pm

Teens
7:00pm

Adults
5:00am, 6:00am, 7:00am, 8:00am, 9:00am, 12:00pm, 4:00pm, 5:00pm, 6:00pm

Adults
5:00am, 6:00am, 7:00am, 8:00am, 9:00am, 12:00pm, 4:00pm, 5:00pm, 6:00pm

Teens
7:00pm

Adults
5:00am, 6:00am, 7:00am, 8:00am, 9:00am, 12:00pm, 4:00pm, 5:00pm,

Adults
8:30am, 9:30am

Open Gym
Noon