WOD / Events

We are only ONE WEEK away from our Strongman Seminar – taught by “The World’s Strongest Tattooer” Cody Abell! He will be teaching us how to use the Log and the Circus Dumbbell.

Register by signing up on this Google Spreadsheet!

Squad WOD
Every 1:30, 3 Rounds w/ Partner – Split Reps Any Way
1) 32/24 Calorie Row (FX: 24/18) (RX+: 36/27)
2) 32/24 Calorie Bike (FX: 24/18) (RX+: 36/27)
3) AMRAP Power Snatch (135/95) (FX: 95/65) (RX+: 155/105)
4) Rest
5) Rest
*Score is total Power Snatches

Strength
Every 2:00, 8 Sets
1-4) 1 High Hang Power Clean + 1 Hang Power Clean + 1 Front Squat (↑, start at 60-65% 1RM CJ)
5-8) 1 High Hang Squat Clean + 1 Hang Squat Clean (↑)
*Hold onto bar between reps

Conditioning
AMRAP 8
24 Box Jumps (24/20)
24 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)

Strength
Every 3:00, 4 Sets
10 Bench Press (60-65%)

Superset Accessory (3+ out of 4 sets)
10/10 Side Lying Shoulder Flexion

Conditioning
For Time:
100-200-300-400m Run
5 Kipping Complexes after each run
*14:00 Cap

*Kipping Complex (RX/RX+ must be unbroken)
1 Toes to Bar + 1 Bar Muscle-Up + 1 Bar Dip
(FX: 1 Toes to Bar + 1 Pull-Up + 1 Chest to Bar)
(RX+: 1 Toes to Ring + 1 Ring Muscle-Up + 1 Ring Dip)

Looking to improve your Rope Climbs and J-Hook technique?
Come join the Rope Climb Skills Clinic at 5:45 PM tonight!

Strength
Every 3:00, 4 Sets
10 Deadlifts
1-2) 50-55%
3-4) 55-60%

Superset Accessory (3+ out of 4 sets)
:15-:20 Ring Row Hold

Conditioning
4 Rounds for Time:
10 Burpees Over Bar
10 Front Rack Lunges (135/95) (FX: 95/65) (RX+: 155/105)
250/200m Row (FX: 200/150m) (RX+: 300/250m)
*14:00 Cap

Strength
In 15:00
Establish 1RM Push Press

Conditioning
AMRAP 12
15 Handstand Push-Ups (FX: 10) (RX+: 2″/1″ Deficit)
45 Sit-Ups
135 Double Unders (FX: 90)

Strength
Every 3:00, 4 Sets
10 Back Squats
1-2) 50-55%
3-4) 55-60%

Superset Accessory (3+ out of 4 sets)
15 Banded High Pulls

“Helen”
3 Rounds For Time
400m Run
21 Kettlebell Swings (24/16)
12 Pull-Ups
*Compare to 3/30/22

Strength
Every 2:00, 3 Rounds
1) 15 Seal Row
2) 2/2 Turkish Get Ups
3) 15/15 90/90 Hip Internal Rotation Lift Off

Conditioning
AMRAP 8
16/12 Calorie Row (FX: 12/9)
16 Jump Switch Lunges
16 Box Jump Overs (30/24) (FX: 24/20)

Join us for Seventh Heaven at 7:15 AM!

Squad WOD
4 Rounds for Time:
200m Team Run
30 Toes to Bar (FX: 20)
4 DT Complexes (135/95) (FX: 95/65) (RX+: 155/105, Unbroken)
*Barbell Complex: 5 Deadlifts + 5 Hang Cleans + 5 Push Jerks
*28:00 Cap

Strength
Every 2:00, 3 Rounds
1) 12 30X-Tempo Dumbbell Bench Press
2) 12 X03-Tempo Underhand Ring Rows (RX+: Feet Elevated)
*Bench Tempo: 3s down, explode
*Row Tempo: explode, 3s down

Conditioning
3 Rounds of :50 on/:10 off
1) 200/150m Ski (FX: 150/100m) (RX+: 250/200m)
2) 60 Double Unders (FX: 40)
3) AMRAP Burpees to 6″ Target (FX: Burpees) (RX+: 12″ Target)
4) Rest
5) Rest
*Score is total Burpees