Tuesday 04/28/2026

WOD
"Golden State Warriors"
10:00 AMRAP
15 Push Press 75#/55#
15 Box Jump 24"/20"

Saturday 11/09/2024

WOD
"Grown Ups"
Teams of 2 For Time:
4 Rounds (each)
Partner 1:
40 Double Unders
20 Toes to Bar
20 Push Press 75#/55#
40 Double Unders
Partner 2:
Max Calorie Air Bike
-switch when the partner completes the second set of double unders. Rotate through for 4 rounds each.

*Score is time. For every calorie accumulated, subtract 1-second off time.
Example: 10:00 (workout time) - 100 calories (100) = 8:20 (score)

Monday 12/04/2023

Strength
1 Front Squat + 1 Push Press + 1 Push Jerk
- Work up to a heavy complex in 10-12 minutes -

WOD 
"Buffalo Brew Coffee"
3 sets (Every 5:00)
5-10-15
Calorie Row
-3x50ft Shuttle Run after each Row
*Women’s Calories: 4-8-12

**Score is slowest set

Tuesday 11/21/2023

Strength
2 Front Squats + 1 Push Press + 1 Push Jerk

- Work up to a heavy complex in 10-12 minutes -

WOD
”Ciders mulling, turkey’s turkeying, yams are yamming.”
7:00 AMRAP
3 Power Cleans 185#/125#
5 Box Jumps 30"/24"