Saturday 4/20/2024

WOD
“I like to move it, move it”
Teams of 2 For Time:
8 sets (each/1:1)
50 Double Unders
1 Rope Climb (Scale Strict Pull Ups)
5 Overhead Squats 155#/105#

Saturday 12/23/2023

WOD
“12 DAYS OF COMPTRAIN” 
For Time:
1 Thruster 135#/95#
2 Hang Power Cleans 135#/95#
3 Deadlifts 135#/95#
4 Burpees
5 Toes to Bar 
6 Box Jumps 24"/20"
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings 55#/35#
10 AbMat Sit-Ups
11 Wall Balls 20#/14#
12 Calorie Bike 

*The workout flows in the same order as the song "12 Days of Christmas": 
1 Thruster
2 Hang Power Cleans, 1 Thruster
3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
…Follow Pattern Until All Movements Are Completed

Saturday 05/20/2023

WOD
"Biff Tannen"
Teams of 2 For Time:
50x50ft Shuttle Runs (1:1)
12 Rope Climbs (Or 50 Inverted Ring Rows)
50 Bench Press 155#/95#
12 Rope Climbs (Or 50 Inverted Ring Rows)
50x50ft Shuttle Runs (1:1)

Saturday 01/15/2022

WOD
“TRIPLE TROUBLE”
[Team of 3]
For Time:
3,000 Meter Row
15 Rope Climbs 
200 Calorie Bike

[Time Cap= 45 Minutes]
*Score = Time it takes athlete’s team to complete the workout 
Teams can partition however they’d like
Must complete movement before moving on to the next