Saturday, Sept 23

“Wrinkles will only go where the smiles have been.” - Jimmy Buffett

Community WOD 

AMRAP 12:00 

300’ walking Lunge buy in**

AMRAP in remaining time: 

100’ Shuttle 

50’ Crawl 

Rest 4:00 

AMRAP 12:00 

400m farmer carry buy in (one pair of KBs, both partners walk, splitting as needed) 

AMRAP in remaining time: 

Bike 20/30 cals

30 Wall balls 

*everything split with a buddy 

**After buy-in is completed, partners will not return to that movement for the remainder of the AMRAP.

Friday, Sept 22

“Light in Nature creates the movement of colors.” - Robert Delaunay

Strength 

Jerk 3 reps every 2:00 for 6 sets (12 minutes) 

50% / 3 reps 

60% / 3 reps 

70% / 4 sets of 3 reps 

Metcon 

6 rounds for time and max load: 

10 Pull-ups 

5 Front squats 

-from the floor, as heavy as possible

XT

Front squat 

50% / 3 reps 

60% / 3 reps 

70% / 4 sets of 3 reps

Thursday, Sept 21

“I am a part of everything that I have read.” - Theodore Roosevelt

Rebuild

3 sets of 8/8 each 

Tempo 31x1 

Rotational press

Cossack Squat

SA KB row 

Metcon

5 rounds for time

12 SA devil presses 20/35 

20 med ball Sit-ups 14/20

Rebuild

3-4 sets of 15/15 each 

Banded Deadbug

single arm KB swings 

Low Band Chop

Wednesday, Sept 20

“You can find peace amidst the storms that threaten you.” - Joseph B. Wirthlin

Strength 

Clean 3 reps every 2:00 for 6 sets (12 minutes) 

50% / 3 reps 

60% / 3 reps 

70% / 4 sets of 3 reps 

Metcon

Amrap 10 

200m hill run 

5 deadlifts 155/225 

XT

Clean deadlift 

50% / 3 reps 

60% / 3 reps 

70% / 4 sets of 3 reps

Tuesday, Sept 19

“Everything that is made beautiful and fair and lovely is made for the eye of one who sees.”

- Rumi

Rebuild

3 sets of 10 

Tempo 31x1 

SA DB bench 

SA DB row 

SA DB CB RDL 

Metcon

AMRAP 15

30 Double unders 

20 Step-ups 

10 handstand push-ups 

Rebuild

3-4 rounds 

Box handstand push-ups 10-15

SL calf raise 15-20 each

Lateral step-up 10/10

Monday, Sept 18

“Rather fail with honor than succeed by fraud.” - Sophocles

Strength 

Snatch - 3 reps every 2:00 for 6 sets (12 minutes) 

50% / 3 reps 

60% / 3 reps 

70% / 4 sets of 3 reps 

Metcon

For time: 

50 cal bike 

50 wall balls 14 / 20

50 cal row 

XT

Overhead squat 

50% / 3 reps 

60% / 3 reps 

70% / 4 sets of 3 reps

Saturday, Sept 16

“Nobody made a greater mistake than he who did nothing because he could do only a little.”

- Edmund Burke

Community WOD

AMRAP 25: 

200m post run 

5 burpees 

*add 2 burpees each round 

*alternate full rounds with a buddy.

Friday, Sept 15

“The secret of business is to know something that nobody else knows.” - Aristotle Onassis

Strength 

Jerk heavy single 

1 rep every 2 minutes 

0:00 - 50% 

2:00 - 60% 

4:00 - 70% 

6:00 - 80% 

8:00 - 85% 

10:00 - 90% 

12:00 - 95% 

14:00 - 100% 

Metcon 

For time: 

Row 500m 

Rest 2:00 

Row 400m 

Rest 1:30 

Row 300m 

Rest 1:00 

Row 200m 

Rest :30 

Row 100m 

*score is your total time, with rests. 

XT

Front squat 

Heavy single 

50% / 3 

60% / 2 

70% / 1 

80% / 1 

85% / 1 

90% / 1 

95% / 1 

100% / 1

Thursday, Sept 14

“If you can't convince them, confuse them.” - Harry S Truman

Rebuild

3-4 sets of 6 reps each 

( slow and controlled ) 

¼ KB Get-up

Rotational split squat

Rope row

Metcon

AMRAP 16

With a buddy 

Bike - while buddy does building lap. 

SA KB Farmer Carry - building Lap 53/70

Rebuild

*AMFRAP 16 

SA Farmer carry 50/50’ 

Sled push 50’ 

Leopard crawl 50’

*As Many Fresh Reps As Possible

Wednesday, Sept 13

“Living in dreams of yesterday, we find ourselves still dreaming of impossible future conquests.”

- Charles Lindbergh

Strength 

Clean heavy single 

1 rep every 2 minutes 

0:00 - 50% 

2:00 - 60% 

4:00 - 70% 

6:00 - 80% 

8:00 - 85% 

10:00 - 90% 

12:00 - 95% 

14:00 - 100% 

Metcon

4 rounds 

AMRAP 2:00 

Run 200m 

AMRAP push jerks 95/135 

Rest 1:00 

XT

Clean deadlift heavy single 

50% / 3 

60% / 2 

70% / 1 

80% / 1 

85% / 1 

90% / 1 

95% / 1 

100% / 1

Tuesday, Sept 12

“Love's greatest gift is its ability to make everything it touches sacred.” - Barbara De Angelis

Rebuild

3 sets of 8-12 

Tempo 31x1 

Yates row 

Spanish Squats

Kneeling DB press 

Metcon

4 rounds for time: 

Row 15/20 cal 

15 toes to bar 

25 air squats 

Rebuild

4 sets 

Banded Deadbug 10/10  

Reverse sled 100’ 

Lateral step-up 10/10

Monday, Sept 11

“The past cannot be cured.” - Elizabeth I

Strength 

Snatch heavy single 

1 rep every 2 minutes 

0:00 - 50% 

2:00 - 60% 

4:00 - 70% 

6:00 - 80% 

8:00 - 85% 

10:00 - 90% 

12:00 - 95% 

14:00 - 100% 

Metcon

AMRAP 10:00 

15 double unders 

10 SA DB OH lunges 35/50

15 double unders 

10 lateral burpees over the DB 

XT

Overhead squat heavy single 

50% / 3 

60% / 2 

70% / 1 

80% / 1 

85% / 1 

90% / 1 

95% / 1 

100% / 1 

Saturday, Sept 9

“Beware the fury of a patient man.” - John Dryden

Community WOD 

3 rounds for time: 

50 cal row 

50 SA DB thrusters 

40 cal bike 

40 SA DB devil presses 

*30 minute time cap 

*with a buddy, one person working at a time. 

Friday, Sept 8

“Act as if what you do makes a difference. It does.” - William James

Strength 

EMOTM for 10 minutes

1 snatch 

Rest 2 minutes

EMOTM for 10 

1 C&J 

Metcon 

AMRAP 8:

Run 400m 

30 toes to bar 

20 box jumps 

XT

30 Leg raises

20 high box jumps

Thursday, Sept 7

“I may not have gone where I intended to go, but I think I have ended up where I intended to be.”

- Douglas Adams

Rebuild

3 sets 6-8 each 

 TEMPO 31x1

Landmine clean press 

½ kneeling KB chop 

Rotational split squat

Metcon

AMRAP 12

Bike for max calories

*every 2 minutes, starting at 0:00 perform 12 wall balls 14/20lb

Rebuild

4 sets 

Spanish squats 12

Kneeling DB press 12

Lateral sled drag 50/50’

Wednesday, Sept 6

“Though we travel the world over to find the beautiful, we must carry it with us or we find it not.” - Ralph Waldo Emerson

Strength 

Bench & Back Squat 

55% / 5

66% / 4

75% / 3

85% / 2 

95% / 1

105% / 1 

Metcon

For time: 

30 burpee pull-ups 

XT

30 Pull-ups 

Tuesday, Sept 5

“The world belongs to the energetic.” - Ralph Waldo Emerson

Rebuild

3 sets 

TEMPO 31x1

Row pike up 10

Gorilla row 8/8

¼ get-up 6/6

Metcon

AMRAP 15

15/12 cal row 

30 double unders 

Rebuild

4 rounds of:

50/50’ SA farmer carry

50’ sled push 

50’ reverse sled drag 

Monday, Sept 4

HAPPY LABOR DAY Y’ALL!

Today we will host a 9:30am community workout, and that’ll be it for the day, no other regular classes until Tuesday, Enjoy!

“Loredo”

6 rounds for time:

24 air squats

24 push-ups

24 walking lunge steps

400m run

• 30 minute time cap

• Or, do a 30 minute amrap with a buddy. Splitting everything. One person working at a time. ( If you’ve been following the strength cycle, we will be maxing out Wednesday FYI, so maybe do the partner version for best results in your lifts! )

Saturday, Sept 2

“It is easier to love humanity as a whole than to love one's neighbor.” - Eric Hoffer

Community WOD 

Teams of 2

AMRAP 4 

Dball cleans 

Rest 1:00 

AMRAP 4 

Rope Climb 

Rest 1:00

AMRAP 4 

Row

Rest 1:00

AMRAP 4 

Bike 

Rest 1:00

AMRAP 4 

Jumping lunges 

Rest 1:00

AMRAP 4 

SA Devil press 

Rest 1:00

Friday, Sept 1

“It is not so much our friends' help that helps us, as the confidence of their help.” - Epicurus

Strength 

Bench & Back Squat 

3 x 6 / 65%

Metcon 

5 rounds for time:

10 Ring dips 

15 Med ball cleans 

45 double unders 

XT

Clean 

55% / 3 

65% / 3

75% / 8 x 3 

30 Dips