WOD

OPEN GYM 10AM to NOON

WOD

4 SETS @ INCREASING EFFORT 

20/15 Calorie Bike

20 DB Front Rack Lunges (35/25)|(25/15)

20/15 Calorie Row

20 Slam Balls (30/20)

-Rest 2:00 Between Rounds-

30:00 Cap 

8AM Bootcamp

9AM CrossFit

WOD

“TRIPP” 

FOR TIME

37 Burpees

2 ROUNDS

10 Shoulder-to-overhead (135/95)

24 Med-ball Sit-ups (20/14)

80 Double Unders

37 Burpees

2 ROUNDS

3 Wall Walks

15 Bar Muscle-ups

18 Thrusters (135/95)

37 Burpees 

WOD

Workout 

TWO PARTS 

I. ON A 10:00 RUNNING CLOCK…

Establish 5RM Deadlift

-Rest 5:00-

II. ON A 10:00 RUNNING CLOCK…

Establish 3RM Thruster 

PARTNER FINISHER 

2 ROUNDS FOR TIME

200m Run

30 Air Squats

30 Up-Downs

*P1 completes a full round while P2 rests. Each partner completes 2 full rounds. 

WOD

Strength/Skill 

EMOM x 8 MINUTES 

1 Strict MU or 3 Strict MU Transitions 

Workout 

AMRAP x 15 MINUTES 

60 KB Swings (53/35)

50 Cal Bike

40 Toe to Bar

30 Power Clean (135/95)|(95/65)

20 Muscle-Ups*

*Athlete choice for Bar or Ring Muscle-Up 

WOD

Strength/Skill 

POST WORKOUT STRENGTH 

2 SETS

Max Front Squat

-Rest as Needed b/t Sets-

*Use the same weight from the workout. Movement can not stop at the top…must be consecutive reps. 

Workout 

WORKOUT

I. FOR TIME

1k Row

-Rest as Needed-

II. AMRAP x 7 MINUTES

2 Front Squat (185/135)|(135/95)

4 Handstand Push-ups