Category Archives: Workouts

“WOD”

Deadlift

2, 2, 2, 2, 2 (increasing)

Then

3 Rounds

15 Front Squats (135/93#)

15 Toes 2 Bar

100m Run

15 OHS

15 Knees 2 Elbow

100m Run

Or

“BODY”

Max AB-Mat Sit-ups in 3 Min

Then (immediately)

3 Rounds

20 Med Ball Cleans (20/16#)

25 V-ups (no weight)

100m Run w/Med Ball

20 Jumping Lunges

25 Russian Twists (L+R=1)

100m Run w/Med Ball

Catalyst Warm-up (#3)

“WOD”

AMRAP in 18 Min of

8 Power Cleans (155/103#)

7 Shoulder to Overhead

6 Burpee Pull-ups

50 DU’s (x3 Singles)

Then

Take 15 Min to find

1 Rep Max Thruster from the ground

Or

“BODY”

AMRAP in 18 Min of

25 DB Thrusters (35/25#)

200m Run

15 Burpee Box Jumps (24/20″)

Then (immediately)

3 Rounds

25 DB Deadlifts (35/25#)

20 Push-ups

150 Jump Rope Reps (65 DU’s)

8:00am Partner Workout

9:00am Partner Workout

“Partner WOD”

AMRAP in 25 Min of

20 Back Squats (135/93#)

20 Pull-ups

20 Front Rack Lunges

200m Run (together)

*1 Partner Working, 1 Partner Holding a plate OH (45/25#)

Congrats to Shane on the arrival of their baby girl!

“Chipper Friday”

3 Rounds

30 KBS (70/53#)

30 Shoulder Press (45/33#)

30 Push-ups

30 Deck Squats (25/15#)

*Once you start the set, you can’t set the weight down. For Push-ups, you must rest in the plank position. If the weight touches the ground, or you drop from the plank position, a 5 Burpee penalty must be completed before moving on.

“WOD”

Squat Clean

2, 2, 2, 2, 2 (increasing)

Then

5 Rounds

24 DU’s (x3 Singles)

12 Alt Pistols

6 Strict Pull-ups

3 Clean and Jerks (185/123#) (Power or Squat)

*20 Min Time Cap

Or

“BODY”

AMRAP in 30 Min of

20 V-ups (20/16#)

10 Renegade Rows (35/25#)

20 DB Hang Clean and Jerks

100m DB Farmer Carry

“Benchmark Wednesday”

Choose one of the following Benchmark Workouts:

“The Quick and the Dead”

3-6-9-15-21-15-9-6-3

Deadlifts (205/143#)

Box Jumps (24/20″)

Or

“Karen”

150 Wall Balls for time (20/16#)

“WOD”

Back Squat

2, 2, 2, 2, 2 (increasing)

Then

AMRAP in 8 Min of

5 Power Snatch (135/93#)

10 Toes 2 Bar

15 Push-ups

Rest 2 Min

Then

AMRAP in 8 Min of

15 Power Snatch (75/53#)

30 DU’s (x3 Singles)

Or

“BODY”

3 Rounds

100 Jump Rope Reps (40 DU’s)

75 Air Squats

50 AB-Mat Sit-ups

25 Alt DB Snatch (35/25#)

We will be holding two classes today at 8 and 9am

“Partner WOD”

800m Run (together)

Then

100 Thrusters (95/63#) (Split as desired)

100 Alt Burpees

100 Pull-ups (Split as desired)

100 Alt Box Jumps (24/20″)

Then

800m Run (together)

8:00am Partner Workout

9:00am Partner Workout

“Partner WOD”

AMRAP in 25 Min of

200m Run (together)

10 Pull-ups (both partners)

20 Partner Wall-Balls (20/16#)

10 Squat Cleans (135/93#) (split)

20 Partner Sit-ups

“Chipper Friday”

100 Burpees

Then

25 Man Makers (35/25#)

1 Mile Run

Then

100 Burpees