“Switch It”

WOD GUIDANCE & GOALS
Time to GRIND! Spend no more than :60 on the calorie row (800+ cal/hour pace) then move right into thirty step ups WITHOUT weight!! The step ups will take :75-:90 to complete. Take a kettlebell, hold it overhead in either hand, and walk/shuffle/skip it around the parking spaces. You can switch hands whenever you’d like. Keep the same consistent pace for all thirty minutes. Target 7+ rounds.

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“Hyrox Inspired”

4 Rounds
400 Meter Run
20 Jumping Lunges
200 Meter Run
20 Burpees
100 Meter Run
20 Wall Balls

Weight: 20/14

4 Rounds
400 Meter Run
20 Jumping Lunges
200 Meter Run
20 Burpees
100 Meter Run
20 Wall Balls

Weight: 14/10

4 Rounds
300 Meter Run
14 Jumping Squats
200 Meter Run
14 In+Outs
100 Meter Run
14 Wall Balls

Weight: 10/6

WOD GUIDANCE & GOALS
SPIIIICY!! Run the four hundred in about 2:00, the two hundred in :60 or less, and the one hundred in :30 or less. Between runs complete the twenty reps of the designated movement. The jumping lunges will take :30-:40, the burpees around :60-:90, and the wall balls :45. Try to do each movement unbroken for as many rounds as possible. Target 25 minutes (with a 30 minute cap.)

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WOD GUIDANCE & GOALS
Heavy Day!, coaches will help you build to 9/10 effort, which you’ll hold for all five sets of three reps. The last time we did sumo deadlifts, the final set of two reps was at 9.5/10 effort. Try to get as close as possible to this weight.

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WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to a 8.5/10 effort which you’ll hold across for all five sets. The last time we did push press, you ended with a set of two reps at 9/10 effort. Today, target a weight that’s SLIGHTLY lighter than your final weight, and hold it across.

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“Row”

6/4/2/1 Minutes
for Meters

WOD GUIDANCE & GOALS
How many meters can you get?! Row with a target in mind; 1500/1200m for six minutes, 1000/800m for four minutes, 500/400m for two minutes and 250/200m for one minute. Record your meters for each interval. There is a equal work to rest ratio.

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“Highway Queen”

5 Rounds
200 Meter Run
12 Toes to Bar
12 DB Snatch

Weight: 50/35

5 Rounds
200 Meter Run
12 Knee Ups
12 DB Snatch

Weight: 35/20

5 Rounds
100 Meter Run
12 V-Ups
12 DB Snatch

Weight: 25/15

WOD GUIDANCE & GOALS
Love a fast triplet! Run the two hundred in about :60, then try to do the first set of toes to bar unbroken or in 6/6. Hop down and immediately pick up your db for twelve total snatches. The snatches should be unbroken for all five rounds of the workout. If you’re debating what weight to use today, use the heavier dumbbell! Keep the same uncomfortable pace from beginning to end. Target 12 minutes. This workout was inspired by a 2024 Games event.

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“Annie Bikes”

15-12-9-6-3 Calorie Bike
50-40-30-20-10
Double Unders
Sit Ups

12-9-6-6-3 Calorie Bike
15-12-9-6-3 Attempts
50-40-30-20-10 Sit Ups

9-6-6-3-3 Calorie Bike
75-60-45-30-15 Singles
25-20-15-10-5 Sit Ups

WOD GUIDANCE & GOALS
A CrossFit classic with a twist! Start every round with a FAST bike! Complete the first two rounds of calories in :60 or less, the middle round in :45 or less and the last two rounds in :30 or less. After the bike, your legs will feel HEAVY! Give them a good shake out before you start the double unders. Then, move as quickly as possible through the double unders and sit ups. Position your abmat close to your rope to minimize transition time. Target 15-17 minutes.

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“Hear + See…ish”

10-20-30-40-30-20-10
KB Swings
DB Deadbug Crunch
100-200-300-400-300-200-100 Meter
Suitcase Carry

Weight: 53/35, 35/20

10-20-30-40-30-20-10
KB Swings
DB Deadbug Crunch
100-200-300-400-300-200-100 Meter
Suitcase Carry

Weight: 35/26, 25/15

10-20-30-20-10
KB Swings
DB Deadbug Crunch
100-200-300-200-100 Meter
Suitcase Carry

Weight: 26/18, 15/10

WOD GUIDANCE & GOALS
Today is going to be a GRIND! Keep the kettlebell swings unbroken as long as possible. Try to get through the set of 30 reps without placing the bell down. For the deadbug crunch, use a lighter dumbbell that you can bring overhead as you extend one leg. Each leg will count as a rep (left is one, right is two.) Then, suitcase carry your kettlebell the designated meters, switching hands at any point. Target 20-25 minutes.

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“Louder”

AMRAP 8
15/12 Calorie Row
9 Burpees
Rest 2 Minutes
AMRAP 8
15/12 Calorie Bike
12 Pull Ups
Rest 2 Minutes
AMRAP 8
200 Meter Run
15 Squats

AMRAP 8
12/9 Calorie Row
9 Burpees
Rest 2 Minutes
AMRAP 8
12/9 Calorie Bike
6 Pull Ups
Rest 2 Minutes
AMRAP 8
200 Meter Run
15 Squats

AMRAP 8
9/6Calorie Row
9 In+Outs
Rest 2 Minutes
AMRAP 8
9/6 Calorie Bike
12 Ring Rows
Rest 2 Minutes
AMRAP 8
100 Meter Run
15 Squats

WOD GUIDANCE & GOALS
What can you do in eight minutes?! For the first couplet, complete the row in :60 or less, then complete nine burpees in :45 or less. Keep the same pace for all eight minutes. Target 5 rounds. You’ll get two minutes to regroup between AMRAPs. For the second AMRAP, complete the bike calories in :60 or less, then do chip away at the pull ups however you can (12 unbroken, 6 and 6, three sets of four reps, etc.) Take :30-:60 on the pull ups, and again target 5 rounds. For the last AMRAP, run the two hundred in :60 or less, then move quickly through 15 squats (:30 at most). For the this AMRAP target 6+ rounds. Record all three scores.

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“Such a Hassle…kinda”

4 Rounds
60 Double Unders
30 DB Snatches
6 Wall Walks

Weight: 50/35

4 Rounds
20 Attempts
30 DB Snatches
4 Wall Walks

Weight: 35/20

4 Rounds
80 Single Unders
20 DB Snatches
40 Taps

Weight: 25/15

WOD GUIDANCE & GOALS
Take :60-:75 for the double unders (singles or attempts). Use a db weight that you can snatch for 20 reps before taking a break. Snatches will take :90-2:00. Then complete each round with six wall walks (:60-:90). Target 15-17 minutes.

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