1/7/22

WOD

Every 2:00 for 10 sets:
3 Power Cleans
1 Squat Clean

Accessory:
3 x 10 Frankenstein Front Squats

1/6/22

WOD

20 minute AMRAP of:
5 Push-ups
10 Kettlebell Swings
:20 Plank

*Add 5 Push-ups
*Add 10 KB Swings
*Add :20 Plank

1/5/22

WOD

Every 6:00 for 5 sets:
Row 450m
9 Burpee Box Get-overs

1/4/22

WOD

10 minutes to:
Work up to a Heavy set of 3 Deadlifts
Work up to a Tough set of 3 HSPU

“CFT Triplet”
13 minute AMRAP of:
50 Double-unders
7 Deadlifts, 275/185-lbs.
9 Strict Handstand Push-ups

1/3/22

WOD

5 sets for load of:
3 Thrusters
5 Front Squats

8 minute AMRAP of:
8 Chest to Bar Pull-ups
16 DB Thrusters, 35/25-lbs.

1/2/22

WOD

Rest Day

Announcement:
Class is at 10AM

1/1/22

WOD

20:22 AMRAP of:
20 Pull-ups
22 Wall-balls or Slamballs
20 Kettlebell Swings
22 Calorie Machine

At 30:00

For time, with a Partner:
Row 2022 meters

12/31/21

WOD

Hang Power Snatch 1-1-1-1-1-1-1

Hang Power Clean 1-1-1-1-1-1-1

10 minute AMRAP for Quality of:
5 Strict Chin-ups
10 Alternating DB Strict Press
15 Sit-ups, slow and controlled

12/30/21

WOD

25 minute AMRAP of:
50 Calorie Row
50 Double-unders
40 Walking Lunges
50 Double-unders
30 Box Jumps
50 Double-unders
20 Calorie Bike
50 Double-unders

12/29/21

WOD

21-15-9 reps for time of:
Dumbbell Snatches, 50/35-lbs.
Burpees over the Dumbbell
Dumbbell Push Press, 50/35-lbs.
Toes to Bar

*Single DB for Snatches, Double DB for Push Press.