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CrossFit Stamina
1207 W. Jackson | Harlingen, TX 78550
Phone: 956.746.7710
Email: crossfitstamina@gmail.com

WOD ROLL 

The most current workouts are always available on the Member  Zen Planner App. 

5.18.18 

Partner WOD

Buy in: 50 Ab Mat Sit-Ups

1 Mile Run (alternate every 400m)

50 cal bike

1 Mile Run 

50 cal row 

Cash out: 50 Ab Mat Sit-Ups 

5.17.18 

Strength: Bench Press 

5-5-3-3-1-1

1x5@

1x5@

1x3@

1x3@

1x1@

1x1@

AMRAP 10

50 Double-Unders 

25 Pull-Ups 

25 Push-Ups

5.16.18

3 Min AMRAP 

30/24 Cal Bike 

Max Reps DB Snatches 50/35

-3 Min. Rest-

3 Min AMRAP 

30/24 Cal Bike 

Max Reps WBS 20/16

3 Min AMRAP 

30/24 Cal Bike 

Max Reps DB Snatches 50/35

-3 Min. Rest-

3 Min AMRAP 

30/24 Cal Bike 

Max Reps WBS 20/16

5.15.18 

Strength: Deadlift

5-5-3-3-1-1

1x5@

1x5@

1x3@

1x3@

1x1@

1x1@

Conditioning: 10 EMOM

Even: 15/12 Cal Row 

Odd: 6 Push Jerks 135/95

5.14.18 

10 EMOM 

Even: 6 HSPU

Odd: 6 Pull-Ups 

Conditioning: For Time: 

400 Meter Run 

50 OHS 45/35

400 Meter Run 

50 Front Squats 

400 Meter Run 

50 Thrusters 45/35

400 Meter Run 

5.2.18 

2 Rounds for Time W/Partner

100 Box Jumps 20"

80 Russian KBS 53/35

60/50 Cal Bike 

40 OHS 115/75

20 Power Snatch 115/75

*24 min time cap

5.1.18 

Bench Press 5-5-5-5-5

1x5@

1x5@

1x5@

1x5@

1x5@

Conditioning: 

AMRAP 7 Min

30 Double-Unders

10 Ring-Dips

10 Ab-mat Sit-ups 

4.30.18 

AMRAP: 15 Min. 

15 WBS 20/16

10 Lateral Burpees over Bar 

5 Clean & Jerks 135/95

4.26.18 

Conditioning:

4 Rounds for Time:

400 Meter Run

8 Power Cleans 155/105

10 CTB Pull-Ups 

*Rest 3 Min. after each round. Treat each round as a sprint. 

4.25.18 

Strength:

Push-Press 5-5-5-5-5

1x5@

1x5@

1x5@

1x5@

1x5@

Conditioning:

36-24-12

DB Hang Clean & Jerk 50/35

DB Overhead Walking Lunges 50/35

*7 min. cap

4.24.18 

5 Rounds for Time with Partner  

24 TTB

18 HSPU

6 Rope climbs

4.23.18 

Strength: 

Front Squats 5-5-5-5-5

1x5@

1x5@

1x5@

1x5@

1x5@

Conditioning:

AMRAP 6 Min

18 WBS 20/16

30 Double-Unders 

4.19.18 

Conditioning:

21-15-9

Hang Power Clean 115/75

Cal Bike

Toe-to-bar

*7 min. time cap

4.18.18 

For time: 

1 Mile Run

75 Thrusters 45/35

50 Burpees

25 Bar Muscle-Ups

4.17.18

Strength 

Power Snatch 5-5-5-5-5

1x5@

1x5@

1x5@

1x5@

1x5@

Conditioning: 

AMRAP 5 Min

10 Hang Power Snatch 95/65 

35 Double-Unde

4.16.18

Fight Gone Bad

3 Rounds for total reps 

Wall Ball Shots 20/16

Sumo deadlift high-pulls 75/55

Box jumps 20"

Push-Press 75/55

Calorie Row

-rest 1-

4.13.18

AMRAP 12 Min.

5 Hang Power Cleans 155/105

5 Burpee Box Jump Overs 

200 Meter Run 

4.12.18

Conditioning: 

For time: 

30/21 Cal Bike

30 OHS 95/65

-rest 5- 

25/17 Cal Bike

25 OHS 95/65

-rest 5- 

20/14 Cal Bike 

20 OHS 95/65

4.11.18

Strength:

Push-Jerks 5-5-5-5-5

 

Conditioning:

2 Rounds for Time:

400 Meter Run

15 Push-Jerks 135/95

15 TTB

4.10.18

Conditioning: 

5 Rounds for Time:

50 Double-Unders

10 Power Snatch 115/75

10 Chest-to-bar pull-ups 

4.9.18

Strength 

Back Squats 5-5-5-5-5

1x5@

1x5@

1x5@

1x5@

1x5@

Conditioning:

AMRAP 5 Min

15 KBS

15 KB Goblet Squats 
 

4.5.18

Partner AMRAP 20 Min

30/24 Calories Bike

100 Double-Unders

4 Rope Climbs

4.4.18

For Time:

400 Meter Run

15 Deadlifts 225/155

15 TTB

15 HSPU

400 Meter Run

15 deadlifts 

15 HSPU

400 Meter Run 

*12 min cap

4.3.18

Clean and Jerk 12-9-6-3 

1x12@

1x9@

1x6@

1x3@

4.2.18

20 AMRAP

15 WBS

10/7 Calorie Row

5 Bar Muscle-Ups 

3.29.18

For time: 

50 Hang Power Snatch 75/55

50 Bar Facing Burpees 

50 Hang Power Snatch 75/55

3.28.18

6 Hanging DB Squat Clean Thruster 

8 Ring Dips 

3.27.18

3 Rounds for time

400 meter run 

15 TTB

9 Power cleans 165/115 

3.26.18

Strict Press 1-1-1-1-1

For time: 

50 Cal Row

100 Double-Unders 

25 Push-Press 115/75

-7 min. time cap-

3.23.18

18.5

3.22.18

21 Min. EMOM

1st min: 8 Bar Facing Burpees 

2nd min: 5 OHS 115/75

3rd min: 10/7 Cal Row

3.7.18

20 Min. AMRAP

10 Dumbbell Shoulder to Overhead 50/35 (5LT/5RT)

10 Box Jump Overs 

10 TTB

35 Double-Unders 

3.6.18

7 Min AMRAP

3 Snatch 135/95

1 Rope Climb

3.5.18

4 Rounds for Time:

400 M Run

8 Hang Power Cleans 155/105

12 Pull-ups 

3.2.18

The Open: 18.2 

3.1.18

6 Rounds

400 Meter Run 

15 Ab-mat situps

12 Russian KBS

2.28.18

For time:

21 Push-Jerks 115/75

9 Bar Facing Burpees

18 Push-Jerks

12 Bar Facing Burpees 

15 Push Jerks 

15 Bar Facing Burpees 

12 Push Jerks 

18 Bar Facing Burpees 

9 Push Jerks 

21 Bar Facing Burpees 

2.27.18

7 Min. AMRAP

3 Deadlifts 255/175

5 Bar Muscle Ups 

2.26.18

5 Rounds for Time:

50 Double-Unders 

20 Wall Ball Shots 20/16

2.23.18

The Open - 18.1 

2.22.18

Run 1 Mile 

-rest 5 min. - 

Row 2000 meters 

*This is not a timed workout. Consider it an active recovery day.

2.21.18

3 Min. AMRAP

30 Double-Unders 

10 Box Jumps 24/20"

10 Push-Press 95/65

Perform AMRAP x3 with two minute rest between each AMRAP

2.20.18

4 Rounds for Time: 

24 Air Squats 

18 SDH 75/55

12 Pull-Ups 

2.19.18

5 Rounds for Time

10/8 Cal Row

8 TTB 

4 Power Cleans 155/105

*Rest 1 minute after each round

2.14.18

V-Day Partner WOD 

For Time

100 WBS

1000 Meter Row

50 Power Cleans 155/105

200 FT Wheel Barrels 

50 Power Cleans 155/105

1000 M. Row

100 WBS

2.13.18

15 Min. AMRAP 

400 Meter Run 

30 FT Hand-Stand Walks 

20 Ab Mat Situps 

2.12.18

Over-Head Squats 3-3-3

20 Min. work time, rest 2-3 min. between sets

1x3@

1x3@

1x3@

Conditioning: 

For Time

100 Double-Unders 

50 Pull-ups

25 OHS 95/65

*5 Min. Time Cap

2.9.18

10 Min. AMRAP

3 Push-Jerks 115/75

3 Box Jump Overs 24/20"

6 Push-Jerks

6 Box Jump Overs

9 Push-Jerks

9 Box Jump Overs

12 Push-Jerks 

12 Box Jump Overs 

...continue adding 3 reps until time expires  

2.8.18

Strength: 

Every two mins. for 16 mins., Deadlift

Min 16 - 10 DL

Min 14 - 8 DL

Min 12 - 6 DL 

Min 10 - 4 DL 

Min 8 - 2 DL 

Min 6 - 2 DL 

Min 4 - 2 DL 

Min 2 - 2 DL 

Conditioning:

7 Min. Partner AMRAP 

12 WBS 

10 DB Burpees 35/20 

*** A1 start at  WBS, A2 start at DB Burpees

2.7.18

Partner WOD: I go, you go. 

3 Rounds- Each for time

21/18 Cal row

12 HSPU

3 Rope Climbs

*15 min time cap as athlete 1 starts his/her HSPU, athlete 2 can start row. Both athletes cannot be on the same movement during workout. 

2.6.18

30 Min EMOM

1 Power Clean + 1 Front Squat 

2.5.18

25 Min. AMRAP

600 Meter Run 

30 DB Snatches 

20 TTB

2.2.18

3 Rounds for time: 

100 Meter Walking Lunges 

100 Meter KB Farmer Carry 53/35

10 Power Cleans 155/105

 

2.1.18

For Time:

21 Power Snatch 75/55

75 DU

15 Power Snatch 75/55

30 TTB 

9 Power Snatch 75/55

75 DU

15 Power Snatch 75/55

30 TTB

21 Power Snatch 75/55

1.31.18

Front Squat 3-3-3 

1x3@

1x3@

1x3@

Thruster 3-3-3

1x3@

1x3@

1x3@

Push-Jerk 3-3-3

1x3@

1x3@

1x3@

1.30.18

5 Rounds for Time: 

18 KBS 53/35

400 M. Run 

5 Ring Muscle-Ups 

1.29.18

Complete as much as possible in 12 min. of:

-2 Strict Pull-ups

-5 Med-ball Cleans 20/16

-4 Strict Pull-ups

-10 Med-ball Cleans 

-6 Strict Pull-ups

-15 Med-ball Cleans 

-8 Strict Pull-ups 

-20 Med-ball Cleans

etc...Continue adding 2 reps to strict pull-ups and 5 reps to med-ball cleans 

1.25.18

21-15-9

21 Hang Power Cleans 95/65

21 Bar Facing Burpees 

15 Hang Power Cleans 115/75

15 Bar Facing Burpees 

9 Hang Power Cleans 135/95

9 Bar Facing Burpees 

1.24.18

Strength 

Bench Press 6-4-2-4-6 

Deadlift 6-4-2-4-6 

1.22.18

Clean & jerk 1-1-1-1-1

25 min work time

1x1@

1x1@

1x1@

1x1@

1x1@

Conditioning: 

5 Min AMRAP

5 Clean & Jerks 135/95

10 Pull-ups 

1.19.18

5 Rounds for Time:

35 Double-Unders

12 Hand Release Push-Ups 

12 Overhead Walking Lunges 50/35 

1.18.18

Back Squats 5-5-5-5-

1x5@

1x5@

1x5@

1x5@

Conditioning: 

5 Min. AMRAP

Burpee Box Jumps 24/40"

1.16.18

Push Press 3-3-3-3-3-3

Go as heavy as possible while focusing on form and technique.

1x3@

1x3@

1x3@

1x3@

1x3@

Push Jerk 5-5-5-5-5

1x5@

1x5@

1x5@

1x5@

1x5@

1.15.18

18 Min Partner AMRAP

30/24 Cal Row

20 Deadlifts 155/105

4 Rope Climbs

*split up work evenly, one athlete at a time

1.10.18

Hang Clean 2-2-2-2

1x2@

1x2@

1x2@

1x2@

Conditioning:

5 Min AMRAP

4 Hang Power Cleans 155/105

8 TTB

1.9.18

15 Min. Partner AMRAP

40 KBS 53/35

14 Burpee Box Jumps 24/20"

20 Pull-ups 

1.8.18

Strength: 

Push-Jerk-3-2-1-1

1x3@

1x2@

1x1@

1X1@

Front Squats- 3-2-1-1

1x3@

1x2@

1x1@

1x1@

1.2.17

Conditioning

3RFT

21 WBS

15 Bar Facing Burpees 

9 Deadlifts 225/155

12.18.17

Deadlift 1-1-1-1

20 min. work time 

5 Min. AMRAP 

10 Deadlifts 225/155

10 HSPU

12.14.17

21-15-9

Chest to Bar Pull-ups

Sumo Deadlift High Pull 95/65

Box Jumps 24/20

12.11.17

14 Min. EMOM:

Min 1: 3 Front Squats, heavy as possible from the rack 

Min 2: 15/12 Cal Row

12.7.17

10 Rounds For Time:

25 Double-Unders 

8 Ring Dips

8 Toe-to-bar

8 Deadlifts 

12.6.17

5 Rounds For Time:

15 KBS 53/35

15 Burpees 

12.5.17

5 Rounds For Time:

400 Meter Med-ball Run 20/16

20 AbMat Sit-ups

20 AbMat Back Extensions 

12.4.17

4 Rounds For Time: 

3 Squat Snatch 135/95

2 Rounds of Cindy (5 pull-ups, 10 push-ups & 15 squats)

1 Rope Climb

11.30.17

For Time: 

30 Deadlifts 225/155

30 Cal Row 

30 Box Jumps 

11.29.17

3 Rounds for Time: 

15 Hang Power Cleans 115/75

15 Toe-to-Bar

15 Push-Press 115/75

 

11.28.17

20 min. EMOM

Odd: 40 Double-Unders

Even: 12 Burpees 

11.27.17

For time: 

400 Meter Run 

45 Back Squats 115/75

400 Meter Run

30 Front Squats 115/75

400 Meter Run 

15 OHS 115/75

11.17.17

Partner Chipper 

For time:

120 Cal Row

100 Ring Rows

80 Front Squats 135/95

60 Pull

60 Pull-ups

40 Power Cleans 135/95

20 Hang  Squat Cleans 135/95

11.15.17

20 Min Partner AMRAP

3 Strict Pull-ups

6 Hand Release Pull-ups

9 Wallball shots 

11.14.17

Partner WOD 

4 rounds for time:

20/17 Cal Row 

12 DB Push-Press 35/20

50 Double Unders

11.13.17

Overhead Squats 5x2

1x2@

1x2@

1x2@

1x2@

1x2@

Conditioning

For time: 

18-12-6

OHS 135/95

400 Meter Run 

*12 min cap

11.8.17

For Time: 

40-30-20

Front Rack KB Lunges 53/35

AbMat Sit-up 

HSPU

11.7.17

Strength: 

Hang Squat Snatch 5x1

20 min work time

Conditioning: 

7 Min. AMRAP

8 Toe-to-bar

6 Bar Facing Burpees 

2 Squat Snatch 155/105

11.6.17

Conditioning:

Every 5 minutes for 20 min.

Complete:

400 meter Run 

21 KBS 53/35

12 Pull-ups

11.3.17

Partner WOD

4 Rounds for Time 

6x200 Meter Run 

4 Rope Climbs 

50 Wall Ball Shots 20/16

6 Deadlifts 275/205

11.2.17

For Time: 

60 Pushups

50 Box Jumps 24"/20"

40 Toe to Bar

30 Overhead Squats 115/75

20 Bar Muscle Ups

10 Squat Snatch 115/75

11.1.17

Push Jerk:

3-2-2-1-1

1x3@

1x2@

1x2@

1x1@

1x1@

Conditioning: 

 2 Rounds for Time

18 Deadlifts 155/105

12 Lateral Burpees

6 Push-Jerks155/105

*10 min. cap

10.31.17

3 Rounds for time: 

18 Hang Power Cleans 95/65

20 Pull-ups 

600 Meter Run 

10.30.17

Strength: Front squats 5x2

1x2@

1x2@

1x2@

1x2@

1x2@

Conditioning: 12 Min AMRAP 

15/12 Cal Row

20 Ab Mat Situps

40 Single Arm DB Thrusters (20L/20R)

10.26.17

Strength: 

1 Snatch Balance + 2 OHS

1x1@

1x1@

1x1@

1x1@

1x1@

1x1@

Conditioning:

2 Rounds for Time:

25 Hang Power Snatch 75/55

25 Box Jump Overs 24"/20"

*10 min. cap 

10.25.17

Conditioning:

24 Min. EMOM

Min 1: 10 Burpees

Min 2: 10 SDHP 95/65

Min 3: 10 Ring Rows 

 

10.24.17

Strength: 

Clean &  Jerk 5x1

1x1@

1x1@

1x1@

1x1@

1x1@

Conditioning: 

For Time

6-4-2

Clean & Jerks 205/145

50-75-100

Double-Unders 

*10 Min cap

10.23.17

Conditioning: 

3 Rounds for Time: 

300 M Run 

18 Ring Pushups 

300 M Run 

25 AbMat Situps 

10.13.17

Conditioning: 

12 Min AMRAP

50 Double-Unders

20 Overhead Walking Lunges 50/35

2 Rope Climbs 

10.12.17

"Coach Jacob's B-Day Partner WOD"

6 Rounds for Time: 

10 Clean & Jerks 165/115

12 Toe-to-bar

20 Box Jump 24"/20"

17 Pullups 

10.11.17

EMOM for 15 Min 

Min.1: 15/12 Cal Row

Min.2: 5 Back squats off the rig 225/155

Min.3: 10 HSPU

10.10.17

Strength: 

Snatch complex : 1 squat snatch + 1 hang squat snatch + 1 OHS

6x1 Complex every 2:30 for 15:00 

Conditioning: 

For time: 

800 Meter Run 

20 Snatch 135/95 (squat or power) 

10.5.17

Conditioning: 

5RFT

15 WBS 

12 HR Push-Ups 

9 Power Cleans 115/75

10.4.17

Strength:

Strict Press 6x1 

1x1@

1x1@

1x1@

1x1@

1x1@

1x1@

Conditioning:

21-15-9 

Push-jerks 135/95

400 Meter Run 

*12 min. cap 

10.3.17

Partner WOD

5 Rounds for Time: 

200 Meter KB Farmer Carry 53/35

24 Burpee Box Jumps 24/20 

12 Deadlifts 225/155 

10.2.17

Strength:

Overhead Squats 6x3

1x3@

1x3@

1x3@

1x3@

1x3@

1x3@

Conditioning: 

8 Min AMRAP

40 Double Under 

10 Toe-to-Bar

8 Overhead Squats 115/75

9.29.17

Partner WOD

5 Rounds For Time: 

15/12 Cal Row 

10 HSPU

5 Deadlifts 225/155

9.28.17

Hang Squat Snatch 6x2 

1x2@

1x2@

1x2@

1x2@

1x2@

1x2@

Conditioning

8 Min. AMRAP

10 Pull-ups 

4 Squat Snatch 115/75

9.27.17

5 Rounds for Time: 

400 Meter Run 

18 HR Pushups 

14 TTB

9.26.17

Strength :

1 Power Clean + 1 Hang Squat Clean + 1 Jerk 

1 complex every 2:00 for 12:00 

Complex to be done unbroken on each set

1x1@

1x1@

1x1@

1x1@

1x1@

1x1@

Conditioning 9-6-3

Clean & Jerk 185/125

75 Double-Unders after each set

9.25.17

Conditioning:

For Time: 

42 WBS 20/16 

28 Alternating DB Snatch 50/35

30 WBS

22 Alt DB Snatch

18 WBS

16 Alt DB Snatch 

9.22.17

Partner WOD 

4 Rounds For Time 

10 CTB pull-ups 

20 TTB

30 Deadlifts 185/135

100 DU

30 box jumps 

20 HSPU 

10 cleans 185/135

9.21.17

Strength: 

Push-jerk 6x2

20 min work time

 

Conditioning:

3 Rounds For Time 

16 OH walking lunges (8L/8R) 50/35

6 bar muscleups

*10 min cap

9.20.17

Conditioning: 

For Time

12 power snatch 135/95

50 Abmat Sit-ups 

800 meter run

50 Abmat sit-ups 

12 power snatch 135/95

9.19.17

10 min emom 

Even min : 3 bench press, heavy as possible and unbroken

Odd min  : 6 DB bent over row 35/20

 

Conditioning: 

10 min emom 

Even min: 15 target Burpees 

Odd min : 2 rope climbs 

9.18.17

Strength:

Front squats 6X3

20 min work time.

 

Conditioning:

21-15-9

Thrusters 95/65

400 m run

10 min time cap

9.14.17

Strength: 

Squat Snatch 6x1

1x1@

1x1@

1x1@

1x1@

1x1@

1x1@

Conditioning: 

“Amanda” For Time 

9-7-5

Ring Muscle Ups 

Squat Snatch 135/95

*12 min time cap 

9.13.17

Conditioning: All for time 

24-18-12

Pullups

KBS 53/35

300 Meter Run 

-rest 5 min- 

24-18-12 

Chest to Bar Pullups 

Alternating DB Snatch 50/35 

300 Meter Run 

9.12.17

Strength 

Hang Squat Clean 6x2 

17 min. work time 

1x2@

1x2@

1x2@

1x2@

1x2@

1x2@

Conditioning 

8 min. AMRAP 

40 Double-Unders 

4 Squat Cleans 115/75

4 Bar Facing Burpees 

9.11.17

Partner WOD

5 Rounds for Time: 

15/10 Calorie Row 

12 Box Jump-overs 24”x20”

9 Push-Jerks 135/95

9.8.17

4 Rounds for Time:

12 Over-head squats 75/55

25 Ab Mat Sit-Ups

14 PullUps 

9.7.17

Conditioning: 

Elizabeth 

21-15-9

Cleans 135/95

Ring Dips 

*12 min. cap 

9.6.17

Strength:

Push-Press 7x2

20 min to work up to a 2 rep max

1x2@

1x2@

1x2@

1x2@

1x2@

1x2@

1x2@

Conditioning: 

Partner WOD

2 Rounds for Time 

60 KettleBell Deadlifts 50/35

30 Box Jumps 24"x20"

20 Deficit HSPU 

12 min. cap

 

9.5.17

Conditioning:

25 in AMRAP

600 Meter Run 

30 Dumbbell Snatches 50/35

20 Toes-to-Bar

9.4.17

Strength:

Back Squats 7x3 

20 mins. to work up to a 3-rep max

1x3@

1x3@

1x3@

1x3@

1x3@

1x3@

Conditioning: 

For time: 

50 WBS 20/16 

100 Double-Unders 

25 Target Burpees 

8.31.17

Conditioning:

Partner WOD

3 Rounds

50/35 Cal Row

100 Double Unders

200m Farmer Carry (KB or DB 50/35)

 

*Ath 1 Cal Row, Ath 2 DU and Farmer Carry then Ath 2 Cal Row, Ath 1 DU and Farmer Carry = 1 Round

8.30.17

Conditioning:

8 Rounds

:20 Deadlift 155/105

:10 Rest

:20 Sit Ups

:10 Rest

8.29.17

Strength:

Weighted Strict Pull Ups

5-5-5-5-5-5-5-5-5-5 

*10 Push Ups after each set

8.28.17

Conditioning:

21-15-9 

SDLHP 95/65

Push Press

Burpees over Bar

8.25.17

Conditioning: 

3 Rounds

600m Run

15 Clean and Jerks 115/75

8.24.17

Conditioning:

2 Rounds

25 Deadlifts 155/105

50 WBS

100 Double-Unders

8.23.17

Conditioning:

20-10-5

KBS

Toes to Bar

 

800m Run

 

5-10-20

KBS 

Toes to Bar

8.22.17

Conditioning:

AMRAP 3

18/12 Cal Row

18 Burpees over Bar

Max Thrusters 75/55

-rest 3:00-

AMRAP 3

15/10 Cal Row

15 Burpees over Bar

Max Thrusters 95/65

-rest 3:00-

AMRAP 3

12/8 Cal Row

12 Burpees over Bar

Max Thrusters 115/75

-rest 3:00-

AMRAP 3

9/6 Cal Row

9 Burpees over Bar

Max Thrusters 135/95

8.21.17

Strength:

Sumo Deadlift

2-2-2-2-2-2-2-2

8.18.17

Conditioning: 

3 Rounds

10 Front Squats 155/105

20 Pull Ups

50 Double-Unders

8.17.17

Conditioning:

27-21-15-9

KBS

Burpees

*400m Run after each Round

8.16.17

Conditioning:

AMRAP 8

Power Snatch 115/75

*EMOM 5 WBS

8.15.17

Conditioning:

Team of 3

40min Row

*Switch every 500m 

8.14.17

Conditioning:

“Nasty Girls”

3 Rounds

50 Air Squats

7 Ring Muscle Ups

10 Hang Power Cleans 135/95

8.11.17

Conditioning: 

AMRAP 15

200m Run

15 TTB

10 DB Reverse Lunges 50/35

(1 DB in Front Rack Position)

 

8.10.17

Strength:

Seated Strict Press

4-4-4-4-4-4

8.9.17

Conditioning:

AMRAP 9

1 Power Clean 155/105

30 Double Unders

2 Power Cleans

30 Double Unders

3 Power Cleans 

30 Double Unders

(+1 PC each Round)

8.8.17

Conditioning:

3 Rounds (3min Cap)

7 Thrusters @75/55

7 Pulls Ups

7 Burpees

-then-

50/35 Cal Row  (3min Cap)

-then-

3 Rounds  (3min Cap)

7 Thrusters @75/55

7 Pulls Ups

7 Burpees

-then-

50/35 Cal Row  (3min Cap)

-then-

3 Rounds  (3min Cap)

7 Thrusters @75/55

7 Pulls Ups

7 Burpees

 

*3min Time cap for each part, however you can move on if you finish before 3:00 Cap.

*15min Time Cap TOTAL

 

8.7.17

Conditioning 

5 Rounds 

400m 

15 Power Snatches 75/55

8.3.17

Team of 3 

AMRAP 18 

20 WBS 20/16

200ft. Suitcase KB carry 53/35

200m Run 

*Everyone is working on a different movement. Once all 3 have completed the movement, rotate and go. 

8.2.17

AMRAP 16

40 Double-Unders

2 Rope Climbs

400m Run (1rep) 

8.1.17

Strength 

Clean & Jerk

3-3-2-2-1-1

*Power or squat clean, push or split jerk. Doesn’t matter, just lift heavy or work on technique. 

*Scale as needed

1x3 @

1x3 @

1x2 @

1x2 @

1x1 @

1x1 @

7.31.17

Conditioning

21-15-9

DB Snatch 50/35

Calorie Row (F:15-10-5)

 

-then-

21-15-9

Box Jump Over 30/24

Pull-ups 

7.27.17

“Double TABATA”

8 Rounds (16:00 Total) 

:40 Plate Ground to Overhead 45/25

:20 Rest 

:40 Plate Taps (Side) 

:20 Rest 

7.26.17

Conditioning

2000m Row

150 Double Under

10 Rounds of “Cindy”

*28 min time cap

*Scale as needed

7.25.17

Conditioning 

AMRAP 4

300m Run 

-then-

15 Burpees-Over-Bar

15 Deadlifts 135/95

 

Rest 4:00 

 

AMRAP 4

300m Run 

-then-

10 Burpees-Over-Bar

10 Deadlifts 185/125

 

Rest 4:00 

 

AMRAP 4

300m Run 

-then-

5 Burpees-Over-Bar

5 Deadlifts 225/145

*Scale the run to complete at least 1 round of burps and deadlifts for each AMRAP 

7.24.17

Conditioning

800m Run

-then-

27-21-15-9

KBS 53/35

Overhead Squats 75/55

*Scale as needed 

7.21.17

Partner AMRAP 20

5 Hang Power Cleans 165/115

5 Burpees Over Bar

5 Under Grip Barbell Rows 165/115

*Full round then switch

*Scale as needed

7.20.17

21-18-15-12

HR Push Ups 

DB Push Press 35/20

DB Lunge 35/20 

*Scale as needed 

7.19.17

Conditioning

15-12-9-6-3

Deadlift 165/115

30-24-18-12-6

Sit-Ups 

*200m Run after each set 

*Scale as needed 

7.18.17

Strength

Back Squat

3-3-3-3-3-3-3

 

*Scale as needed

*Score: Weight for each set

1x3@

1x3@

1x3@

1x3@

1x3@

1x3@

1x3@

7.17.17

Conditioning

4 Rounds

20 DB Snatches 35/20

10 Pull Ups 

7.13.17

Conditioning:

AMRAP 15

10 TTB

200ft Suitcase Carry- (2 reps= 100ft R/ 100ft L)

 

*Suitcase = 1 KB held at your side (53/35)

*Scale as needed.

*SCORE: Total Reps Completed

7.12.17

Conditioning:

30-20-10

Cal Row (W: 21-15-9)

KBS

 

*Scale as needed.

*SCORE: Time of Completion

7.11.17

Conditioning:

AMRAP 3

1 Rope Climb

1 Squat Clean (225/145)

 

Rest 3:00

 

AMRAP 3

1 Rope Climb

2 Squat Cleans (205/135)

 

Rest 3:00

 

AMRAP 3

1 Rope Climb

3 Squat Cleans (185/125)

 

*Scale as needed.

*Score: Total Reps Completed

7.10.17

Bench Press 

3-3-3-3-3-3

1x3 @

1x3 @

1x3 @

1x3 @

1x3 @

1x3 @

5.11.17

Partner WOD

3 Rounds

50 Cal Row

400 m Run

30 Bench Press 155/105

5.10.17

Hang Squat Clean + Squat Clean

3+3

2+2

1+1

1+1

1+1

5.9.17

4min Window

20 Power Snatches @95/65

20 Burpees over Bar

Max Cal Row

-4min Rest-

4min Window

15 Power Snatches @115/75

15 Burpees over Bar

Max Cal Row

-4min Rest-

4min Window

10 Power Snatches @135/85

10 Burpees over Bar

Max Cal Row

5.8.17

2 Rounds

200m Run

20 Hand Release Push-ups

200m Run

20 KB Swings 53/35

200m Run

20 Sit-Ups

200m Run

20 Deadlifts 95/65

200m Run

20 Air Squats

200m Run

20 Box Jumps 24/20″

5.5.17

4 Rounds

400m Run

20 Thrusters 75/55

15 Pull Ups

5.4.17

Teams of 3 

20min AMRAP

10 Lateral Box Step Up 24”/20”

150ft KB Farmer Carry 53/35

200m Run (2 Reps)

5.3.17

Dumbbell “DT”

5 Rounds

12 Deadlifts 35/20

9 Hang Power Cleans

6 Push Jerks

5.2.17

6 Rounds with a Partner

500m Row

400m Run

5.1.17

10-15-20-25

Power Snatch 75/55

WBS

4.28.17

4 Rounds

8 Power Cleans

8 Push Jerks

8 Pull Ups

8 TTB

4.27.17

15min Partner AMRAP

7 KBS

7 Push Ups

7 Box Jump Overs

Shuttle Run

4.26.17

Overhead Squats

1-1-1-1

Snatch

1-1-1-1

4.25.17

3 Rounds

30 DU

15 WBS

-then-

400m Run

-then-

2 Rounds

30 DU 

15 WBS

-then-

400m Run

-then-

1 Round

30 DU 

15 WBS

-then-

400m run

4.24.17

16min EMOM

Min 1: 1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)

Min 2: 15/12 Cal Row

Min 3: Max C&J 115/75

Min 4: Rest

4.21.17

3 Rounds

15 Box Jump Overs 24"/20"

10 Power Snatches 115/75

5 Ring Muscle Ups

4.20.17

20min AMRAP

2 Rope Climbs

8 HSPU

16 Walking Lunges

4.19.17

Partner WOD

25min AMRAP

200m Run Together

30 KB Goblet Squats

40 Power Cleans 115/75

200m Run Together 

30 KB Goblet Squats

40 Power Cleans 135/85

200m Run Together

30 KB Goblet Squats

40 Power Cleans 165/105

200m Run Together

30 KB Goblet Squats

Max Power Cleans 185/115

4.18.17

50/35 Cal Row

-then-

5 Rounds

10 Burpees

10 TTB

-then-

50/35 Cal Row

4.17.17

12min AMRAP

40 Double Unders

20 Air Squats

10 Push Press (115/75)

4.14.17

HERO WOD “Liam”

800m Run w/ Plate 45/25

-then-

100 TTB

50 Front Squats 155/105 (From Ground)

10 Rope Climbs

-then-

800m Run w/ Plate 45/25

4.13.17

20min Partner AMRAP

40 Medball Tosses 20/16

40 KBS 53/35

4.12.17

4 Rounds

20 Ab mat sit ups

40ft HS Walk

40ft OH Walking Lunge 45/25

4.11.17

Deadlift

3-3-3-3

Every 3:00 for 12:00

3 Deadlifts

6 Burpee PVC Jumps

30 Double Unders

4.10.17

5 Rounds

10 DB Clean and Jerk 35/20

3 Ring Muscle Ups

4.7.17

Partner WOD

20min AMRAP

200m Run

9 Power Snatches

6 TTB

4.6.17

40-30-20-10

Cal Row

Bench Press 155/95

4.5.17

Power Clean

3-3-3

Front Squat

3-3-3

4.4.17

12min AMRAP

15 KBS 53/35

30 Ab Mat Sit Ups

60 Double Unders

4.3.17

15min AMRAP

15 Deadlifts 95/65

12 Hang Power Cleans

9 Front Squats

6 Push Jerks

3 Thrusters

3.31.17

4 Rounds

15 Rings Dips 

30 Sit Ups

400m Run

3.30.17

Partner WOD

60 Power Cleans 135/85

-then-

60 Power Snatches 115/5