“Zeze”

On the 4 Minute for 16 Minutes
10 Deadlifts
10 Burpees
10 Calorie Bike
10 Wall Balls

Weight: 265/185, 20/14

On the 4 Minute for 16 Minutes
10 Deadlifts
10 Burpees
10 Calorie Bike
10 Wall Balls

Weight: 185/135, 14/10

On the 4 Minute for 16 Minutes
7 Deadlifts
7 Burpees
7 Calorie Bike
7 Wall Balls

Weight: 135/95, 10/6

WOD GUIDANCE & GOALS
This one is SPICY! Choose a moderately-heavy weight for the deadlifts. The first round you may go unbroken, but later rounds it’s ok to break them into sets of 6 and 4. Move at a steady pace on the burpees that allows you to finish them in :30-:40, then hop on the bike for 10 cals (less than :60). Scale calories on the bike to meet the :60 time constraint. Finish each round with 10 consecutive wall balls. Try to complete every interval in 2:30-3:00 minutes, leaving at least :60 of rest before the next intervals begins. Record your intervals.

Post Intervals to Comments. Compare Scores HERE.

“Wild Thing+”

With a Partner
5 Rounds:
500 Meter Row
400 Meter Run

With a Partner
5 Rounds:
400 Meter Row
400 Meter Run

With a Partner
5 Rounds:
350 Meter Row
300 Meter Run

WOD GUIDANCE & GOALS
These intervals are all out, since there’s a rest built in! One partner will complete the 500 meter row (about 2 minutes) AND the 400 meter run (about 2 minutes), while the other partner rests. Both partners will complete 5 rounds. Your score is total time. Target sub 40 minutes.

Post Total Time to Comments. Compare Scores HERE.

“2023 QF WOD 2”

AMRAP 12
8 DB Snatch
8 OH Lunge
8 DB Snatch
8 OH Lunges
40 Crossovers

Weight: 50/35

AMRAP 12
8 DB Snatch
8 OH Lunge
8 DB Snatch
8 OH Lunges
10 Attempts

Weight: 35/20

AMRAP 12
8 DB Snatch
8 Lunge
8 DB Snatch
8 Lunges
40 Singles

Weight: 25/15

WOD GUIDANCE & GOALS
With your dumbbell or kettlebell, complete 20 total snatches (10 per side), alternating arms. Then lunge with the weight overhead in your right hand.

Post Rounds to Comments.

“In Ha Mood”

With a Partner
1 Mile Run
150 Squats
2k Row
150 Squats
1 Mile Run

With a Partner
1 Mile Run
150 Squats
2k Row
150 Squats
1 Mile Run

With a Partner
800 Meter Run
100 Squats
1k Row
100 Squats
800 Meter Run

WOD GUIDANCE & GOALS
Oh man this one is going to be fun! With a buddy, split the one mile run into 400s. As one person works, the other will rest. Target 8-ish minutes for the mile. Divide the air squats however you’d like, but keep the transition fast and the movement faster! Possibly stick with sets of 25 unless someone is slowing down, then do smaller sets. Divide the 2k row into 500 meter intervals to minimize transition time. THEN, race through the second half of the workout! Target 30 minutes.

Post Time to Comments.

“Bar Fight”

50 Chest to Bar
40 Toes to Bar
30 Clean + Jerks

Weight: 185/135

50 Pull Ups
40 Knee Ups
30 Clean + Jerks

Weight: 135/95

40 Ring Rows
30 Leg Lifts
20 Clean + Jerks

Weight: 115/75

WOD GUIDANCE & GOALS
This one is going to get grippy! To save your grip, do small sets of 5-10 with quick breaks for chest to bars and toes to bar. For the clean and jerks, choose a weight you can do for 2 consecutive reps during the warm up, but during the workout you may do quick single reps. Target 17 minutes.

Post Time to Comments. Compare Scores HERE.

WOD GUIDANCE & GOALS
Heavy Day! Overhead squats require tremendous balance, and flexibility in both your shoulders and legs. If you’re rocking a pvc pipe or empty barbell today, awesome! You have the opportunity to improve your range of motion and form for the next time these are programmed!  Coaches will help you build to 7.5/10 effort for the three sets of 5 reps. Record your weight. 

Post Weight + Rounds to Comments. Compare Scores HERE.

“Big Boss Vette”

EMOM 20
1- 20 DB Snatch
2 – 15 Burpees
3 – 15 Box Jumps
4- Rest

Weight: 50/35
Height: 24/20

EMOM 20
1- 20 DB Snatch
2 – 15 Burpees
3 – 15 Box Step Ups
4- Rest

Weight: 35/20
Height: 24/20

EMOM 20
1- 14 DB Snatch
2 – 10 Burpees
3 – 10 Box Jumps Ups
4- Rest

Weight: 25/15
Height: 20

WOD GUIDANCE & GOALS
EMOM or bust! Complete each movement within the designated minute, and scale reps to meet the guideline. Choose a weight for the snatches that you can complete 20 reps unbroken for the entire emom. You will have to push your pace on the 15 burpees to make it under the minute cap, but keep in mind you get a one minute rest after the box jumps! Record your weight.

Post Weight to Comments.

“Doesn’t Look Good…kinda”

3 Rounds
40 Pistols
50 Calorie Row
:60 Plank

3 Rounds
40 Assisted Pistols
40 Calorie Row
:60 Plank

3 Rounds
40 Squats
30 Calorie Row
:60 Plank

WOD GUIDANCE & GOALS
Doesn’t Look Good… It Looks Great! Move at a steady pace for 40 alternating pistols. Scale pistols to a medball/bench/box, or do lunges/squats as modifications. The calorie row will take 3-4 minutes per 50 cals, and then breathing heavily hold a one minute plank (elbows or hands.) Push your last round! Target 17  minutes.

Post Time to Comments.

“Open 21.1”

1 Wall Walk
10 Double Unders
3 Wall Walk
30 Double Unders
6 Wall Walk
60 Double Unders
9 Wall Walk
90 Double Unders
15 Wall Walk
150 Double Unders
21 Wall Walk
210 Double Unders

1 Wall Walk
3 Attempts
3 Wall Walk
10 Attempts
6 Wall Walk
20 Attempts
9 Wall Walk
30 Attempts
15 Wall Walk
50 Attempts
21 Wall Walk
70 Attempts

1 Mod Wall Walk
10 Single Unders
3 Mod Wall Walk
30 Single Unders
6 Mod Wall Walk
60 Single Unders
9 Mod Wall Walk
90 Single Unders
15 Mod Wall Walk
150 Single Unders
21 Mod Wall Walk
210 Single Unders

WOD GUIDANCE & GOALS
This workout is all about managing your shoulders! Every wall walk will take around :05-:10 seconds per rep. Keep a steady pace for the starting sets, do not go out too hot, to avoid shoulder burn out. For the double unders, take a deep breath, relax your shoulders, and do big sets. If dubs aren’t your jam, every set of 10-20 face a new direction, pause for a couple breaths, then continue. Post Total Reps.

Post Reps to Comments. Compare Scores HERE.

Power Clean
5×3, across
at 80-85%

Power Clean
5×3, across
at 80-85%

Hang Power Clean
5×3, across
at 80-85%

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to 80-85% (heavy!) effort for your five sets of three, power cleans. The cleans DO NOT have to be touch and go, you may drop from the top after each rep. Your effort (8.5/10) should require you to take AT LEAST 2 minutes between sets, and should take your breath away!

Post Weight to Comments.