Sunday, May 31 – Saturday, June 6

Link to Virtual Class Schedule Here

 

Sunday, May 31

WOD: 17 Minute AMRAP

  • 9 Handstand Push-Ups
  • 15 Box Jumps
  • 15 Wall Balls or Thrusters (light)
  • Toes to rig

 

Monday, June 1

WOD: For Time

  • 3 Rounds of DT (103/155)
  • 10 Burpees
  • 800M Run
  • 2 Rounds DT (103/155)
  • 10 Burpees
  • 600M Run
  • 1 Round DT (103/155)
  • 10 Burpees
  • 200M Run

*A round of DT: 12 Deadlifts – 9 Hang Cleans – 6 Push Jerks

 

Tuesday, June 2

WOD: Ladder For Time

3-6-9-12-9-6-3

  • Power Snatches (53/75)
  • Back Rack Squats (53/75)
  • Sit-Ups

*25 Double unders or 50 Single Skips between each round

 

Wednesday, June 3

WOD: 8 Rounds

2 Minutes On/ 1 Minute Off

Efforts 1-4:

  • 40 Second Wall Sit
  • 10 Plyo Push-Ups
  • Max Shuttle Sprints

Efforts 5-8

  • 40 Second Plank Hold
  • 10 Diamond Push-Ups
  • Max Jumping Lunges

 

Thursday, June 4

WOD: 12 Minute AMRAP

  • 2 Power Cleans (93/135)
  • 4 Front Squats (93/135)
  • 6 Shoulder to Overhead (93/135)
  • 8 Later Jumps

Post WOD Strength: 8 Minutes

  • Build to heaviest 1 rep Thruster

 

Friday, June 5

WOD: For Time

21-16-11-6-1

  • Deadlifts (73/115)
  • Stationary Lunges
  • Plate Sit-Ups

*2 50ft Farmer Carries between rounds

 

Saturday, June 6

Hero WOD: 5 Rounds For Time

“Nancy”

  • 400M Run
  • 15 Overhead Squats (63/95)

#WorkHardBeNice

Sunday, May 24 – Saturday, May 30

 

Link to Virtual Class Schedule Here

 

Sunday, May 24

WOD: TABATA

  • Step-Ups/Stair Climbs
  • Plate Russian Twists
  • Weighted Lunges
  • Back Extensions
  • Plank Hold

 

Monday, May 25

Hero WOD: For Time

“MURPH”

  • 1 Mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 Mile Run

 

Tuesday, May 26

WOD: 20 Minute EMOM

  • 12 Bicep Curls
  • 10 Bent Over Rows
  • 12 Tricep Extensions
  • 10 Strict Press
  • Max Sit-Ups

 

Wednesday, May 27

WOD: 18 Minute AMRAP

  • 3 Deadlifts (113/185)(55/70)
  • 3 Bar-Facing Burpees
  • 8 Hollow Rocks
  • 14 Alternating Pistol Squats
  • 8 Hollow Rocks
  • 3 Bar-Facing Burpees
  • 3 Deadlifts (113/185)(55/70)

 

Thursday, May 28

WOD: 12 Rounds For Time

  • 1 Bear Complex (93/135)
  • 2 50ft Shuttle Sprints
  • 3 Inch Worm Push-Ups

 

Friday, May 29

WOD: Every 5 Minutes (x5)

  • 200M Run
  • 3 Hang Snatches (103/155)(35/55)
  • 6 Overhead Squats (103/155)(35/55)

 

Saturday, May 30

WOD: 4 Rounds 30 Seconds On/ 30 Seconds Off

  • KB Swings or Hang Clean and Press
  • Double Unders or Single Skips
  • Sumo Deadlift High Pull
  • Hollow Hold

Sunday, May 17 – Saturday, May 23

 

Link to Virtual Class Schedule Here

 

Sunday, May 17

Hero WOD: 23 Minute AMRAP

“Heidi”

  • 23 Air Squats
  • 23 Push-Ups
  • 23 KB/DB Swings (35/55)
  • 23 Jumping Lunges
  • 23 Sit-Ups
  • 23 Box/Chair Jumps (20/24)

 

Monday, May 18

WOD: 14 Minute Ladder

1-2-3-4-5-6-7….

  • Clusters (63/95)(35/55)
  • 50 Ft Plate/WB Carry (25/45)(14/20)

*30 Second Hollow Hold between each round

8 Minutes Build to Heaviest Weight:

  • Squat Clean

*After completing the 14 minute AMRAP, you will have 2 minutes to rest before starting the 8 minutes

*If you can’t build in weight for the 8 minutes of squat cleans, you can continue the workout and end at 22 minutes

 

Tuesday, May 19

WOD: For Time

  • 200M Run
  • 30 Push-Ups
  • 30 Air Squats
  • 30 Sit-Ups
  • 400M Run
  • 20 Plyo Push-Ups
  • 20 Squat Jumps
  • 20 Sit-Ups
  • 200M Run
  • 30 Push-Ups
  • 30 Air Squats
  • 30 Sit-Ups

 

Wednesday, May 20

WOD: 5 Rounds For Max Reps

  • Hang Snatches (53/75)(35/55)
  • Burpees
  • Box Jumps (20/24)
  • High Pulls (53/75)(35/55)
  • Rest

*1 Minute at each station

 

Thursday, May 21

WOD: 6 Rounds For Time

  • 6 Back Squats (93/135)(35/55)
  • 6 Overhead Lunges (93/135)(35/55)
  • 20 Lateral Jumps
  • 12 Plate Sit-Ups (25/45)

*90 second rest between rounds

 

Friday, May 22

WOD: 9 Minute EMOM

  • 1 Deadlift
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Jerk

*Complete 1 rep of each movement EMOM, goal is to hang onto the bar for the full complex

*Build in weight each minute

  • 1 Mile Run

*After completing the 9 minute EMOM, move right into completing a 1 mile run

 

Saturday, May 23

WOD: 3 AMRAPS

AMRAP 1: 7 Minutes

  • 10 Thrusters or Wall Balls
  • 4 Inch Worm Push-Ups
  • 8 Hollow Rocks

2 Minute Rest

AMRAP 2: 7 Minutes

  • 4 KB/DB Single Arm Devil Press (35/55)
  • 12 Jumping Lunges
  • 12 Toes to Bell

2 Minute Rest

AMRAP 3: 3 Minutes

  • Max Burpees

Sunday, May 10 – Saturday, May 16

 

Link to Virtual Class Schedule Here

 

Sunday, May 10

Benchmark WOD: 4 Rounds For Time

“The Longest Mile”

  • 10 Burpees
  • 100M Run
  • 10 Air Squats
  • 100M Run
  • 10 Push-Ups
  • 100M Run
  • 10 Sit-Ups
  • 100M Run

 

Monday, May 11 – Virtual Class at 6AM, 12PM & 5PM CLICK HERE

WOD: 20 Minute EMOM

  • Minute 1: 12 Toes to Bar or Rig
  • Minute 2: 10 Back Rack Lunges (73/115) or Front Rack Lunges (35/55)
  • Minute 3: 50ft Handstand Walk or 5 Wall Walks
  • Minute 4: 10 Power Cleans (73/115)(35/55)

 

Tuesday, May 12 – Virtual Class at 6AM, 12PM, 4PM & Strength 6PM CLICK HERE

WOD: 12 Minute AMRAP

  • 8 Hang Snatches (53/75)(35/55)
  • 4 Bar/Bell Facing Burpees
  • 22 Double Unders or 44 Single Skips

8 Minutes to Build to Heaviest Weight

  • Squat Snatch

*After completing the 12 minute AMRAP, move right into the 8 minutes to build to heaviest set.

*If you can’t build in weight for the 8 minutes of squat snatches, you can continue the workout and end at 20 minutes

 

Wednesday, May 13 – Virtual Class at 6AM, 12PM & 5PM CLICK HERE

WOD: 20 Minute AMRAP

“Cindy-ish”

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

*After every 3rd round, complete a 400M Run

 

Thursday, May 14 – Virtual Class at 6AM, 12PM, 4PM & Strength at 6PM CLICK HERE

WOD: 7 Rounds of 3 Minutes on/ 1 Minute off

  • 100M Run
  • 9 Deadlifts (163/225)(2 bells 35/55)
  • Max Turkish Get-Ups

* Turkish Get-Ups: can us a DB/KB/Plate

 

Friday, May 15 – Virtual Class at 6AM + 12PM + Zoom Happy Hour at 4PM  CLICK HERE

WOD: For Time

  • 21 Strict Press (63/95)(35/55)
  • 21 Lateral Squat Jumps over the Bar/Bell
  • 200M Run
  • 15 Push Press (93/135)(35/55)
  • 15 Lateral Squat Jumps over the Bar/Bell
  • 400M Run
  • 9 Push Jerks (113/185)(35/55)
  • 9 Lateral Squat Jumps over the Bar/Bell
  • 800M Run

 

Saturday, May 16 – Virtual Class at 930AM CLICK HERE

WOD: 18 Minute Ladder

2-4-6-8-10-12….

  • Thrusters (empty bar)(light KB/DB)
  • Weighted Step-Ups (Bar/Bell)
  • Sit-Ups
  • Jumping Pull-Ups or Light Rows (Bar/Bell)

Sunday, May 3 – Saturday, May 9

 

Link to Virtual Class Schedule Here

 

Sunday, May 3

Hero WOD: 6 Rounds For Time

“Loredo”

  • 24 Air Squats
  • 24 Push-Ups
  • 24 Walking Lunges
  • 400M Run

 

Monday, May 4 – Virtual Class at 6AM, 12PM & 5PM CLICK HERE

WOD: 19 Minute Ladder

2-4-6-8-10-12….

  • Deadlifts (163/225)(2 Heavy Bells)
  • Box Jumps or Step-Ups
  • Handstand Push-Ups

 

Tuesday, May 5 – Virtual Class at 6AM, 12PM, 4PM & Strength 6PM CLICK HERE

WOD: 8 Minute AMRAPS

AMRAP 1:

  • 8 KB Swings (35/55) or Hang Clean & Press (53/75)
  • 8 Front Rack Lunges (35/55)(53/75)
  • 100M Run

3 Minute Rest

AMRAP 2:

  • 8 Thrusters (35/55)(53/75)
  • 8 Toes to Bar
  • 100M Run

 

Wednesday, May 6 – Virtual Class at 6AM, 12PM & 5PM CLICK HERE

WOD: 4 Rounds For Time

  • 3 Power Snatches (93/135)
  • 6 Overhead Squats (93/135)
  • 12 Lunges
  • 24 Double Unders

After the 4 rounds, then complete…

  • 30 Burpees

 

Thursday, May 7 – Virtual Class at 6AM, 12PM, 4PM & Strength at 6PM CLICK HERE

WOD: 6 Rounds 2 Minutes on/1 Minute Off

Efforts 1-3:

  • 30 Second Weighted Wall Sit (Bell/Plate/Sandbag)
  • 7 Clusters (63/95)(35/55)
  • Max Inch Worm Push-Ups

Efforts 4-6:

  • 30 Second Hollow Hold
  • 9 Back Squats (63/95) or Goblet Squats (35/55)
  • Max 50ft Shuttle Sprints

 

Friday, May 8 – Virtual Class at 6AM + 12PM + Zoom Happy Hour at 4PM  CLICK HERE

WOD: Half Murph

  • 800M Run

10 Rounds

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

After 10 rounds, finish with..

  • 800M Run

 

Saturday, May 9 – Virtual Class at 930AM CLICK HERE

WOD: 24 Minute EMOM

  • 14 Plank Walk-Ups
  • 12 Front or Back Rack Lunges (35/55)(53/75)
  • 14 Sumo Deadlift High Pull (35/55)(53/75)
  • Max Sit-Ups

Sunday, April 26 – Saturday, May 2

 

Link to Virtual Class Schedule Here

 

Sunday, April 26

WOD: 32 Minute MOMO

  • Bar or DB Shoulder to Overhead (63/95)(35/55)
  • Bar Back Rack Lunges (63/95) or KB/DB Front Rack Lunges (35/55)
  • Chair Dips
  • Sit-Ups

 

Monday, April 27 – Virtual Class at 6AM, 12PM & 5PM CLICK HERE

Benchmark WOD: 3 Minute AMRAPS (x5)

“The Chief”

  • 3 Power Cleans (93/135) or Bell (35/55 each arm)
  • 6 Push-Ups
  • 9 Air Squats

*1 Minute rest between rounds

 

Tuesday, April 28 – Virtual Class at 6AM, 12PM, 4PM & Strength 6PM CLICK HERE

WOD: For Time

  • 400M Run
  • 100 Double Unders
  • 50 Sit-Ups
  • 25 Pull-Ups
  • 400M Run
  • 75 Double Unders
  • 40 Sit-Ups
  • 20 Pull-Ups
  • 400M Run
  • 50 Double Unders
  • 30 Sit-Ups
  • 15 Pull-Ups

*Can scale pull-ups with DB/Banded Rows, Banded Pull Down or Chair Dips

*Scale double unders with single skips(double the reps)

 

Wednesday, April 29 – Virtual Class at 6AM, 12PM & 5PM CLICK HERE

WOD: 24 Minute EMOM

  • 8 Deadlifts (133/185)(35/55 or two bells)
  • 11 Toes to Bar or Plate Sit-Ups (25/45)
  • 6 Shuttle Sprints
  • 7 Handstand Push-Ups or 3 Wall Walks

 

Thursday, April 30 – Virtual Class at 6AM, 12PM, 4PM & Strength at 6PM CLICK HERE

WOD: Every 4 Minutes (x5)

  • 200M Run
  • 12 Power Snatches (53/75)(35/55)
  • 7 Bar-Facing Burpees

*Record slowest time

 

Friday, May 1 – Virtual Class at 6AM + 12PM + Zoom Happy Hour at 4PM  CLICK HERE

WOD: 17 Minute AMRAP

  • 12 Alternating Pistol Squats
  • 9 Diamond Push-Ups
  • 16 Wall Balls (14/20) or Thrusters (light)
  • 12 Toes to Rig

 

Saturday, May 2 – Virtual Class at 930AM CLICK HERE

WOD: TABATA

  • Jumping Lunges
  • Hand Release Push-Ups
  • Flutter Kicks
  • KB Swings or Hang Clean and Press(35/55)(Empty Bar)
  • Step-Ups or Double Unders/Single Skips

 

Sunday, April 19 – Saturday, April 25

Link to Virtual Class Schedule Here

 

Sunday, April 19

WOD: For Time

“Half-MURPH”

  • 50 Pull-Ups, Chair Dips or KB/DB Rows
  • 100 Push-Ups
  • 150 Air Squats

*Split up work however you’d like

 

Monday, April 20 – Virtual Class at 6AM, 12PM & 5PM CLICK HERE

WOD: 6 Minute AMRAPS

AMRAP 1:

  • 4 Handstand Push-Ups
  • 8 Thrusters (53/75)(35/55)
  • 8 Toes to Rig/Bell/Chair

2 Minute Rest

AMRAP 2:

  • 10 Plyo Push-Ups
  • 10 Squat Jumps
  • 10 V-Ups

2 Minute Rest

AMRAP 3:

  • 4 Inch Worm Push-Ups
  • 2 50ft Farmer carry (any weight/bar/bell)

 

Tuesday, April 21 – Virtual Class at 6AM, 12PM, 4PM & Strength 6PM CLICK HERE

Hero WOD: 5 rounds For Time

“Nancy”

  • 400m Run
  • 15 Overhead Squats (63/95)(35/55)

 

Wednesday, April 22 – Virtual Class at 6AM, 12PM & 5PM CLICK HERE

WOD: 6 Rounds

3 Minutes On/ 1 Minute Off

Efforts 1-3

  • 45 Second Wall Sit
  • 20 KB Swings or Hang Snatches (35/55)(empty bar or 53/75)
  • Max Burpees

Efforts 4-6

  • 45 Second Plank
  • 20 Sumo Deadlift High Pull (35/55)(empty bar or 53/75)
  • Max Jumping Lunges

*No rest between sets of efforts

 

Thursday, April 23 – Virtual Class at 6AM, 12PM, 4PM & Strength at 6PM CLICK HERE

WOD: 18 Minute AMRAP

  • 30 Double Unders or 60 Single Skips
  • 6 Hang Power Cleans (103/155)(Heavy Bell, each arm)
  • 6 Shoulder to Overhead (103/155)(Heavy Bell, each arm)
  • 30 Plate/Bell Russian Twists

 

Friday, April 24 – Virtual Class at 6AM + 12PM + Zoom Happy Hour at 4PM  CLICK HERE

WOD: For Time

“Crossfit HQ WOD 3”

  • 50 Deadlifts (63/95)(35/55)
  • 50 Sit-Ups
  • 50 Box Jumps (20/24)
  • 50 Thrusters (63/95)(35/55)

 

Saturday, April 25 – Virtual Class at 930AM CLICK HERE

WOD: 5 Rounds

30 Seconds On/ 30 Seconds Off

  • Single Arm Alternating Devil Press/ Burpee + Barbell Snatch
  • Weight Lunges
  • Back Extensions
  • Hollow Hold

Sunday, April 12 – Saturday, April 18

Link to Virtual Class Schedule Here

 

Sunday, April 12

WOD: 10 Minute AMRAP

“Crossfit HQ WOD 1”

  • 10 Back or Goblet Squats
  • 9 Bar or Bell Snatches
  • 10 Push-Ups
  • 9 Bar or Bell Snatches

2 Minute Rest… then complete 3 minutes

  • Max Burpees

 

Monday, April 13 – Virtual Class at 6AM, 12PM & 5PM CLICK HERE

WOD: 21 Minute EMOM

  • Minute 1: 16 Bar/Bell/Sandbag Lunges
  • Minute 2: 14 Plank Walk-Ups
  • Minute 3: 30 Second Flutter Kicks

 

Tuesday, April 14 – Virtual Class at 6AM, 12PM, 4PM & Strength 6PM CLICK HERE

WOD: For Time

30-20-10

  • Bar or Bell Clean and Press
  • Sit-Ups

*400M Run after completing above 30-20-10 above…. then complete

30-20-10

  • Bar or Bell Snatches
  • Sit-Ups

 

Wednesday, April 15 – Virtual Class at 6AM, 12PM & 5PM CLICK HERE

WOD: For Time

“Crossfit HQ WOD 2”

  • 100 Double Unders
  • 21 Burpees
  • 75 Double Unders
  • 15 Burpees
  • 50 Double Unders
  • 9 Burpees

*Rest for 3 minutes…. then

6 Minute AMRAP

  • 30 Second Wall Sit
  • 3 Inch Worm Push-Ups
  • 10 Toes to Chair/Bell/Wall

 

Thursday, April 16 – Virtual Class at 6AM, 12PM, 4PM & Strength at 6PM CLICK HERE

WOD: 20 Minute AMRAP

  • 20 Hand Release Push-Ups
  • 30 Overhead Bar or Bell Squats
  • 20 Hand Release Push-Ups
  • 40 Front Rack Bar or Bell Lunges
  • 20 Hand Release Push-Ups
  • 50 Bar or Bell Deadlifts

 

Friday, April 17 – Virtual Class at 6AM + 12PM + Zoom Happy Hour at 4PM  CLICK HERE

WOD: 5 Rounds for Max Reps

  • Bar or Bell Thrusters
  • Shuttle Sprints or Step-Ups
  • Burpee Pops
  • Double Unders/Single Skips or Lateral Jumps
  • Rest

*1 Minute at each station

 

Saturday, April 18 – Virtual Class at 930AM CLICK HERE

WOD: For Time

5-10-15-20-15-10-5

  • Goblet Squats or Back Rack Squats (35/55)(53/75)
  • Push-Ups
  • KB Swings or Hang Power Cleans (35/55)(53/75)
  • Sit-Ups

Sunday, April 5 – Saturday, April 11

Link to Virtual Class Schedule Here

 

Sunday, April 5

WOD: 20 Minute AMRAP

  • 400M Run
  • 10 Pull-Ups or 10 Chair Dips
  • 20 Push-Ups
  • 30 Air Squats

* Can wear a vest

 

Monday, April 6 – Virtual Class at 6AM, 12PM & 5PM CLICK HERE

WOD: Every 3 Minutes (x6)

  • 30 Second Wall Sit
  • 8 Thrusters (Bar:63/95)(Bell:35/55)
  • 5 Burpees

*Record slowest time

 

Tuesday, April 7 – Virtual Class at 6AM, 12PM, 4PM & Strength 6PM CLICK HERE

WOD: 5 Rounds

20 Seconds On/ 40 Seconds Off

  • Plyo Push-Ups
  • Jumping Lunges (light bar or bell)
  • Weighted Sit-Ups (plate, bell, WB or bag)
  • KB/DB/Bar Snatches (light)

 

Wednesday, April 8 – Virtual Class at 6AM, 12PM & 5PM CLICK HERE

WOD: TABATA

  • Hollow Hold
  • OH Squats (light)
  • Plank Walk Ups or Handstand Shoulder Taps
  • Weighted Step-Ups or Jump Rope
  • Back Extensions

*1 Minute rest between round

 

Thursday, April 9 – Virtual Class at 6AM, 12PM, 4PM & Strength at 6PM CLICK HERE

WOD: 5 Rounds

1 Minute On/ 30 Seconds Off

  • Stair Climbs or Jump Rope
  • Devil Presses or Burpee with a KB/DB Snatch (each arm)
  • Plank Hold
  • Weighted Lunges (plate, bell, bag or bar)

 

Friday, April 10 – Virtual Class at 6AM + 12PM + Zoom Happy Hour at 4PM  CLICK HERE

WOD: 24 Minute AMRAP

  • 800M Run
  • 15 Chair Dips
  • 20 Shoulder to Overhead
  • 30 Back Squats or Goblet Squats

 

Saturday, April 11 – Virtual Class at 930AM CLICK HERE

WOD: 4 Rounds

40 Seconds On/ 20 Seconds Off

  • Mountain Climbers
  • Flutter Kicks
  • Split Squats
  • Burpee Pops
  • Squat Jumps or Pistol Squats

Sunday, March 29 – Saturday, April 4

Link to Virtual Class Schedule Here

Sunday, March 29

WOD: 5 Rounds For Time

  • 400M Run
  • 10 Pull-Ups or 10 Chair Dips
  • 20 Push-Ups
  • 30 Air Squats

* Can wear a vest

 

Monday, March 30 – Virtual Class at 5PM CLICK HERE

WOD: 4 Rounds (16 Minutes)

40 Seconds On/ 20 Seconds Off

  • Thrusters (Bar:53/75)(Bell:35/55)
  • Glute Bridges (with bar or bell)
  • Plyo Push-Ups
  • Hollow Hold

 

Tuesday, March 31 – Virtual Strength Class at 6:00PM CLICK HERE

WOD: 23 Minute Ladder

2-4-6-8-10-12-14…

  • Front Rack Lunges (Bar 63/95)(Bell:35/55)
  • Chair Dips
  • Inch Worms
  • Plate or Bell Russian Twists

*45 Second Handstand Hold between each round

 

Wednesday, April 1 – Virtual Class at 6AM, 12PM & 5PM CLICK HERE

WOD: TABATA

  • Hang Snatches (Bar or bell: Light)
  • Skaters
  • Devil Presses or Burpee Pops
  • Back Rack Split Squats (Light)

 

Thursday, April 2 – Virtual Class at 6AM, 12PM, 4PM & Strength at 6PM CLICK HERE

WOD: Every 4 Minutes (x5)

  • 200M Run
  • 8 Handstand Push-Ups or Piked Push-Ups
  • 14 Weighted Box/Chair/Couch Step-Ups

*Record slowest time

 

Friday, April 3 – Virtual Class at 6AM + 12PM + Zoom Happy Hour at 4PM  CLICK HERE

Hero WOD: 35 Minute AMRAP

“Lesley”

  • 24 Jumping Lunges
  • 24 Hollow Rocks
  • 24 Air Squats
  • 24 Sit-Ups
  • 24 Burpees

*Can wear a vest for an added challenge

 

Saturday, April 4 – – Virtual Class at 930AM CLICK HERE

WOD: 5 Rounds (20 Minutes)

25 Seconds On/ 35 Seconds Off

  • Wind Shield Wipers
  • Jumping Knee Tucks
  • Spider Man Push-Ups
  • Single Leg Deadlifts

*Can add a light bar or bell