• Friday, October 31st

    “Walking Dead” 20 min AMRAP Partner WOD 50 m Prowler Push 10 Alternating Tire Flips (5/partner) 50 m Prowler Push 100 m Barbell Farmers Carry 400 m Run 100 m Barbell Farmers Carry

  • Thursday, October 30th

    “I think the clock is broken” Tabata: 20s on 10s off x 8/movt Pull ups Slam balls (15/20) Push ups Kettlebell swings (35/53) V ups

  • Wednesday, October 29th

    “Bride of Dracula” 6 RFT 3 Rope Climbs 5 HSPU 7 Deadlifts (135/185) 9 Slam Balls (15/20) Thursday 10/30 “Drop It Low” 5 Front Squats 250 m Row 10 Front Squats 500 m Row 15 Front Squats 750 m Row 20 Front Squats 1000 m Row

  • Tuesday, October 28th

    “Minion Mayhem” Teams of 4 2 Teammates work at station, 2 Teammates complete Bear Crawl Shuttles Every minute on the minute switch Team may rotate stations when both sets of teammates have done the work Complete 3 total rotations through the stations *This is a 24 min workout coaches Station 1: Burpee Partner Hops Station

  • Monday, October 27th

    “Chosen Challenge” 13 min AMRAP 200 m Run 11 Pull Ups 15 Box Jumps 14 Power Cleans

  • Friday, October 23rd

    “You go… I’ll go to Dunkin Donuts” Partner WOD YGIG 140 DUs 120 Air Squats 100 Sit ups 80 KB swings 60 Rack rows

  • Thursday, October 23rd

    “Rut Roh” 5RFT 10 hang power snatch 12 Toes to bar Row 400m

  • Wednesday, October 21st

    “Karen” 150 Wall Balls (14/20)

  • Tuesday, October 21st

    “Push Pull” 4 x 3 min AMRAPs AMRAP 1 & 3: 8 Pull Ups 16 Box Jumps AMRAP 2 & 4: 16 Push Ups 8 Deadlifts (155/195)

  • Monday, October 20th

    “Jump and Run” 12-14-16-14-12 Box Jumps (20/24) 11-13-15-13-11 KB Swings (35/53) 10-12-14-12-10 Wtd Sit Ups (use KB) 100-200-400-200-100 Run