Saturday

Saturday

Saturday

Mile of Pain 2.0 (Time)
“MILE OF PAIN 2.0”
With a 20lb Vest
50 AIR Squats
400m RUN
50 Walking Lunges
400m Run
50 Calorie Row
400m RUN
50 Wall Balls (20,14)
400m RUN

Saturday

Saturday

Tool Bag (Time)
Teams of 2
Run 400m Together
40 Burpee Pull ups
40 Power Cleans (135,95)
Run 400m Together
30 Burpee Pullups
30 Power Cleans (135,95)
Run 400m Together
20 Burpee Pullups
20 Power Cleans (135,95)
Run 400m Together

L2: (95/65) (Burpee Jumping PU)
L1: (75/55)

Cap: 30 mins


Saturday

Saturday
-Check app and Fbook for cancellation updates
-If you cannot make it to the box:
5 RFT
:30 Plank
5 Burpees
10 H/R Push-ups
15 Air Squats
20 Mtn Climbers

Team Damage Control (Time)
“Team Damage Control”
Teams of 2
10 Wall Walks
20 Handstand Pushups
30 KB Swings (70,53)
40 Burpee Box Jump Overs (24,20)
50 Push Jerks (135,95)
40 Burpee Box Jump Overs (24,20)
30 KB Swings (70,53)
20 Handstand Pushups
10 Wall Walks

L2: (95/65) (53/35) (Burpee Step-over)
L1: (Pike Push-up) (Russian KB) (Burpees)


Saturday

Saturday

Rolling on 24’s (AMRAP – Rounds and Reps)
“Rolling on 24’s”
AMRAP 24
With a partner
24 SDLHP (95/65)
24 Partner WB Sit-ups (20/14)
24 OHS (95/65)
24 Cal Bike/Ski or 400m Run
24 Power Snatches (95/65)
24 Partner WB Sit-ups (20/14)

RX+: (115/80) (GHD SU)
L3: (75/55)
L2: (65/55)
L1: (KB SDLHP) (Front squats/Power CL)
-Split reps however desired. You must alternate each rep of WB Sit-ups
-For teams that run, each partner runs 200m separately, “relay” style


Saturday

Saturday

Chippy Ahoy! (Time)
“Chippy Ahoy”

With a Partner
For Time
3000m Row
8 Ring MU
300 DU
8 Ring MU
200 Walking Lunges
8 Ring MU
100 Burpees to Target
8 Ring MU
50/40 Cal Bike/Ski

Cap: 35:00

L3: (Bar MU) (Jumping Bar MU)
L2: (12 Strict PU/12 Strict Dips) (Includes Banded variations or Partner assisted)
L1: (Ring Rows or Bent Over Rows 75/55)

-Must switch every 500m on the Row

-Divide reps however you like
-One works at a time
-If you row for the finish 60/50 Cals

Saturday

Saturday

Team Burden (Time)
Team Burden

Teams of two
100 Cal Row
75 Ab Mat SU
50 Push Jerks (135/95)
25 HSPU
50 Hang Power Cleans (135/95)
75 Ab Mat SU
100 Synchro DU


Saturday

Saturday

The Ocho Chipper (Time)
‘THE OCHO CHIPPER”
-inspired by Wodapalooza 2019-

Teams of 2
10 Syncro Bar Muscle-ups
20 Syncro HSPU
40 Hang Power Cleans (155, 105lb)
10 Syncro Bar Muscle-ups
20 Syncro HSPU
40 Front Squats (155/105)
10 Syncro Bar Muscle-ups
20 Syncro HSPU
40 Shoulder-to-OH (155/105)
*30 min Cap

L3: (30 Pull-ups *One partner hangs) (Ab-Mat HSPU)
L2: (20 Partner Assisted PU) (HSPU off Box or Pike) (135/95)
L1: (Pendlay Row) (H/R Synchro Pushups) (95/65)


Saturday

Saturday

Metcon (AMRAP – Rounds)
Team Titan Triplet
Teams of 2
AMRAP 24
P1:
The Triplet
12 Power Snatches (115/80)
12 Box Jumps (30/24)
12 Burpees
P2:
500m Row *can sub 500m Ski .75Mi Bike or 400m Run

L2: (95/65) (24/20)
L1: (75/55) (Step-Ups)

-Score is total completed 500m Rows plus complete rounds of the triplet
-Extra reps and meters do not count today
Cash Out
Extra Endurance
Every 3:00 for 3 sets
20 Push-ups
80 DU or 160 SU or 2:00 attempts
Gymnastics
EMOM 9
Odd: HS Walk Practice scale- shoulder taps
Even: Tempo Box HSPU 5 reps 32-1

Saturday

Saturday

“Partner Rankel” (AMRAP – Rounds and Reps)
AMRAP 25 (as many rounds as possible)
6 Deadlifts (225,155)
7 Burpee pull-ups or Sub Burpee Box Jumps (24,20)
10 Kettlebell swings (70,53)
Run 200m Together

L3: (185,125) (53,35)
L2: (155,105) (35,26)
L1: (95,65) (18) (Burpees)


Saturday

Saturday

Rowing w Barbara (AMRAP – Rounds and Reps)
“Rowing w Barbara”
With a partner:

AMRAP 30:

20 Pull-ups
30 Push-ups
40 Abmat Sit-ups
50 Air Squats
Row or Ski 500 Meters
*One person works. Split as needed.

Rx+:(C2B Pull-ups) (Alternating Pistols for Air Squats)
L2: (Band Assisted Pull-ups) (H/R Push-ups)
L1: (Modify volume if needed) (Ring Rows) (Wall Push-ups)


Saturday

Saturday

See You Later 2018…bye Felicia (AMRAP – Reps)
Teams of Three
1 Person works at each station

Station 1
Amrap 6
20 Double Unders
18 Wallballs

Rest 2:00 Minutes

Station 2
Amrap 6
20 Calorie Row (or Ski)
18 Burpees

Rest 2:00 Minutes

Station 3
Amrap 6
20/15 Cal Bike
18 Vups (RX+ GHD SU)

*Score teams total reps between rounds


Saturday

Saturday

Warm-up
5 Min Game
WARM UP:
10 Minutes Practice Toe 2 bar and Pullup technique

Saturday

Saturday

The Flav (AMRAP – Rounds and Reps)
“The Flav”

Teams of 2
AMRAP 24
Every 4 Minutes perform 13 Burpees
4 Rope Climbs
20 Hand Stand Push Ups
40 Deadlifts (185,125)

L3: (2 Rope Climbs) (AB MAT HSPU) (155,105)
L2: (10 Jumping C2B pull-ups) (HSPU off Box) (135,95)
L1: (4 Partner assisted Pull-ups) (Pike pushups) (95,65)

-Score total rounds and reps, NOT including burpees
Strength
Bench Press

Saturday

Saturday

Team Grinding (Time)
“Team Grinding”
Teams of two
For Time
60 Cal Row
60 Burpee Box Jump Overs (24/20)
60 Synchro Ab Mat SU
60 Split Jerks (135/95)
60 Synchro Ab Mat SU
60 Burpee Box Jump Overs
60 Cal Bike

*Teams of two should do one row and one bike during the workout, beginning or end


Saturday

Saturday

Tsunami (AMRAP – Rounds and Reps)
‘Tsunami’
AMRAP 30
8 DB Front Squats (50/35)
10 Burpee Box Jump Over (24/20)
15/10 Cal Row
*Partners Complete One round at a time

L3: (35/25) (20/15)
L2: (25/15)(Step-ups)
L1: (Goblet Squat) (Burpees)


Saturday

Saturday

Team Filthy Fifty (Time)
“Team Filthy Fifty”

50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions or BB Goodmorning
50 Wall ball shots, 20/14 ball
50 Burpees
50 Double unders

Level 2 – (Dirty 30)
Level 1 – (Terrible 20)

*At the beginning and every 5 minutes partners must perform 50 ab mat SU

Saturday

Saturday

Synchro Snatch and Burpee (AMRAP – Reps)
WOD 1
Teams of 2
AMRAP 12
24-18-12-6
Synchronized DB Snatches
RX: 50/35 : Intermediate: 45/30 : Novice: 35/20
Synchronized Burpees over Dumbbells (Lateral Jump)

-Once you complete the round of 6 you will the start back at the round of 24

Gogurt (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 12
Complete a whole round each
15 Cals Bike(men) Row(women)
15 Toe 2 Bars

Scaled: Knee to Elbow or Knee Raise
-once both the row and t2b are complete then partner two will start


Saturday

Saturday
-Sign up for the Turkey Day Powerlifting meet
-All levels and ability welcomed to participate

Saturday

Saturday

Metcon (Time)
“Flashback 2.1”
Teams of Two

10 Wall walks
25 Toes 2 Bar
40 KB swings (53,35) Big Dawgs (70,53)
50 Wall Balls (20,14)
75 AB mat situps
1 mile run
75 AB mat situps
50 Wall Balls (20,14)
40 KB swings (53,35) Big Dawgs (70,53)
25 Toes 2 Bar
10 Wall walks


Saturday

Saturday

Partner Blood Drive (AMRAP – Rounds and Reps)
“Partner Blood Drive”

Teams of two
AMRAP 25
15 Burpees over Bar
15 Shoulder to Over head (135,95)
15 Toe 2 Bars
15 Deadlifts (135,95)

L3: (115,75) (Knee to Elbows)
L2: (95,65)
L1: (75,55) (Knee Raise)


Saturday

Saturday
– Beach WOD has been rescheduled for Labor Day weekend
-Normal schedule and a partner WOD!

“Fast & Furious” (Time)
In Teams of Two

For Time
Run 400m Together
60 Deadlifts (225,155)
Run 400m Together
40 Cleans (155,105)
Run 400m Together
20 Sumo Deadlift High Pulls (115,75)
Run 400m Together

-Setup your bar for the weight to be stripped after each run

L3: (185, 125) (135,95) (95,75)
L2: (155, 105) (115,75) (75,55)
L1: (135, 95) (95,65) (35 KB, 26 KB)


Saturday

Saturday

Warm-up
5 Mins of a game
Then…
Mobility
Pick two movements

Teach Fireman carry and practice Tire flips

Metcon
South Shore Battleground (Time)
Teams of Two
For Time

200m Partner Carry or Sled Push (185,115)
4 Rope Climbs
400m Run with Sandbag
40 Tire Flips
400m Run with Sandbag
4 Rope Climbs
200m Partner Carry or Sled Push (185,115)

-Each partner must complete the carry each time and both run at the same time, the rest may be divided up however desired.