8:00am Partner Workout
9:00am Partner Workout
“Partner WOD”
3 Rounds
400m Run w/Med Ball (20/16#)
40 Partner Wall Balls (20/16#)
40 Burpees (split as desired)
40 Push Press (115/73#) (split as desired)
Category Archives: Workouts
“Chipper Friday”
AMRAP in 30 Min of
7 Deadlifts (225/153#)
7 Pull-ups
7 Deck Squats (25/15#)
*EMOM stop and complete 2 Man Makers (35/25#)
Catalyst Warm-up (#3)
“WOD”
AMRAP in 15 Min of
15 KB Clean and Jerks (70/53#)
30 Box Jumps (24/20″)
15 Goblet Squats
Then (immediately)
Take 15 Min to find your heavy Jerk (from the rack)
Or
“BODY”
AMRAP in 25 Min of
25 KB Clean and Jerks (53/35#)
25 Box Jumps (24/20″)
25 Goblet Squats
75 Jump Rope Reps
“Benchmark Wednesday”
Choose one of the following Benchmark Workouts
“Michael Brodsky”
7 Rounds
7 Burpee Pull Ups
7 Thrusters (115/83#)
21 KBS (70/53#)
33 DU’s (x3 Singles)
(*35 Min time cap)
Or
“Camilleri”
3 Rounds
400m Run
12 Pull ups
300m Run
24 Squats
200m Run
17 Push-ups
100m Run
33 Ab-Mat Sit-ups
(*35 Min time cap)
Happy Birthday to Kevin and Shannon!
“WOD”
Shoulder Press
5×5 (same weight)
Then
5 Rounds
15 Power Snatch (75/53#)
20 Wall Balls (20/16#)
*20 Min time cap
Then
“BODY”
Max effort 800m Run
Rest 2 Min
Then
5 Rounds
20 Alt DB Snatch (35/25#)
20 Wall Balls (20/16#)
*20 Min time cap
Catalyst Warm-up (#3)
“WOD”
Back Squat
2, 2, 2, 2, 2 (increasing)
Then
AMRAP in 16 Min of
3 Clean and Jerks (185/123#)
12 Box Jumps (24/20″)
21 Deadlifts
Or
“BODY”
AMRAP in 25 Min
200m Run
25 DB Deadlifts (35/25#)
25 DB Push Press
20 DB Front Rack Lunges
Then (immediately)
150 Ab Mat Sit ups for time
Post AMRAP score and Sit-up time
We are returning to our normal class schedule today.
8:00am Partner Workout
9:00am Partner Workout
“Partner WOD”
2 Rounds
P1:400m Run
P2: Max KB Swings (53/35#)
Switch
P1: 50 Box Jumps (24/20″)
P2: Max Power Cleans (115/73#)
Switch
P1: 100 DU’s
P2: Max Wall Balls (20/16#)
Switch
We are Open today!! Regular hours will resume on Saturday at 8am.
“Chipper Friday”
1 Mile Run
100 Burpees
1 Mile Run
100 Burpees
*45 Min Time Cap
Happy Birthday to Lu!
“WOD”
AMRAP in 4 Min
100m Run
Max Box Jumps (24/20″”)
Rest 2 Min
AMRAP in 6 Min
200m Run
Max Deck Squats (25/15#)
Rest 2 Min
ANRAP in 8 Min
400m Run
Max Shoulder Press (75/53#) “BODY”=DB Press (35/25#)
Rest 2 Min
AMRAP in 10 Min of
800m Run
Max Overhead Squats (75/53#) “BODY”=DB Front Squat (35/35#)
“Benchmark Wednesday”
Choose one of the following Benchmark Workouts:
“Snyder”
6 Rounds
10 Hang Power Snatch (95/63#)
20 Chest 2 Bar Pull-ups
16 Front Rack Lunges
33 Ab-Mat Sit-ups
Or
“Snowbird”
AMRAP in 22 Min of
35 KB Swings (53/35#)
9 Burpees
35 Air Squats
8 Push-ups
Then
431 Jump Rope Reps (200 DU’s)
