The WOD isn't posted here. Don't freak out!
See that nice little blue "WODs" circle in the bottom right-hand corner of your screen?
Yeah - that one.
Click it.

This is connected through SugarWOD and will now be where our workouts are found! They will be posted around the same time each day - you may just need to choose the correct day to see what the workout is going to be.

While you're at it, you should also download SugarWOD if you haven't already. You can also see the workouts from your phone or computer through SugarWOD - and you can log and track your results in these workouts and also see how other people in the gym do.

​Fun, right?  :)

WOD

​Sport/Fitess:

“Michael”
3 Rounds:
-800m Run
-50 Back Extensions (Superman’s)
-50 Sit-ups

Bootcamp:
3 Rounds:
-300m Run
-20 Superman’s
-20 Sit-ups

WOD
Sport & Fitness:

7min AMRAP
• 12 Front squats (65/95) (65/45)
• 8 HSPU
• 6 KB swings (70/53) (53/35)

1 min rest

7min AMRAP
• 12 toes to bar/ toes to sky
• 8 box jumps (30/24) (24/20)
• 6 Power snatch (65/95) (65/45)

1 min rest

7min AMRAP
• 12 KB goblet lunges (total) (70/53) (53/35)
• 8 Hang Cleans (65/95) (65/45)
• 6 C2B Pull ups / Pull-ups

Bootcamp :

7min AMRAP
• 12 DB Front squats (20/15)
• 8 pike push ups
• 6 KB swings (35/20)

1 min rest

7min AMRAP
• 12 sit-ups
• 8 box steps (24/20)
• 6 DB snatch (35/20)

1 min rest

7min AMRAP
• 12 Lunges
• 8 DB Hang Cleans (35/20
• 6 Ring rows

WOD

​Sport/Fitness:

-50 DU (x2 singles)
-10 STO (75,55) (55,35)
-40 DU
-20 STO
-30 DU
-30 STO
-20 DU
-40 STO
-10 DU
-50 STO
***every time you drop the barbell, 5 OTB Burpees

Bootcamp:
-50 Jump Rope
-5 Push Press
-40 Jump Rope
-10 Push Press
-30 Jump Rope
-15 Push Press
***3 burpees when you drop the bar

WOD

​Sport:

10 min EMOM
-3 OHS (increasing weight) from ground

Then

“Nancy”
5 Rounds :

400m Run
15 OHS (95,65)


Fitness:

10 min EMOM:
-150m Run
-10 Air Squats
-10 Sit-ups

Then,

5 Rounds:
-400m Run
-15 OHS (75,55)

Bootcamp:

10 min EMOM:
-150m Run
-10 Sit-ups

Then,

4 Rounds:
-200m Run
- 10 back squats

Class Times: 8:30,9:30

WOD

“13 Hero’s of Kabul”

26 min AMRAP:
-31 Double Unders
-25 Pull-ups
-23 Push-ups
-23 Air Squats
-23 Sit-ups
-22 KB Swings (53,35)
-22 Calorie Row
-22 T2B
-20 Wallballs (20,14)
-20 Box Jumps (24,20)
-20 Alternating DB Snatch (50,35) total
-20 Burpees
-20 DB Thrusters
Cash Out: 3 min Plank Hold

This workout is dedicated to the 13 soldiers who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and friendly Afghan nationals. Thirteen soldiers died, 11 Marines, an Army Corpsman, and a Navy Corpsman.
L


The rep scheme signifies the ages of the 13 soldiers:
– Dylan Merola – 20
– Daegan William-Tyeler Page – 23
– Humberto Sanchez – 22
– Johanny Rosario – 25
– Nicole Gee – 23
– Hunter Lopez – 22
– Taylor Hoover – 31
– Ryan Knauss – 23
– David Lee Espinoza – 20
– Rylee McCollum – 20
– Jared Schmitz – 20
– Kareem Nikoui – 20
– Max Soviak – 22

After the AMRAP, each minute of the Plank Hold signifies the 3 branches of the military that lost heroes: Army, Navy, and Marines.

WOD

SPORT
For Time:
400m Run
10 Deadlifts (225/155)
1 Rope Climb
400m Run
10 Deadlifts
2 Rope Climbs 400m Run
10 Deadlifts
3 Rope Climbs
400m Run
10 Deadlifts
4 Rope Climbs
400m Run
10 Deadlifts
5 Rope Climbs

FITNESS
FRIDAY WOD
SPORT
5 rds. For Time:
400m Run
10 Deadlifts (135/95)
1 Rope Climb or 8 horizontal ring rows

BOOTCAMP
5 rds.
300m run
10 KB deadlifts (70/53)
8 ring rows

WOD
​
SPORT & FITNESS
5 min AMRAP
4 hang power cleans (115/85)(95/65)
4 lateral box jump overs (24/20)
Rest 2 min
5 min AMRAP
2 power cleans + 2 hang power cleans (135/95)(115/75)
4 bar facing burpees (burpees)
Rest 2 min.
5 min AMRAP
2 power cleans + 2 squat cleans (155/105)(115/85)
40 DU (80 singles)

BOOTCAMP
5 min AMRAP
4 BB hang power cleans (55/35)
4 lateral box step overs (20/16)
Rest 2 min
5 min AMRAP
2 BB power cleans + 2 hang power cleans (55/35)
4 up downs
Rest 2 min.
5 min AMRAP
2 BB power cleans + 2 front squats (55/35)
40 jump rope singles”

SPORT
Back‎ Squats
Every‎ 2:30‎ for‎ 15‎ min:
5,‎ 3,‎ 1,‎ 3,‎ 5‎ ,8
(70%,‎ 80,‎ 90,‎ 85,‎ 80,‎ 75)
Then:
Double‎ Tabata
8‎ rds.
:20‎ Pull‎ Ups
:10‎ rest
Immediately‎ into
8‎ rds.
:20‎ bike
:10‎ rest‎
*Score‎ is‎ cal‎ on‎ bike‎ +‎ pull‎ ups

FITNESS‎ &‎ BOOTCAMP‎
Every‎ 2:30‎ for‎ 15‎ min
5‎ KB‎ RDLs‎ +‎ 5‎ KB‎ Gob‎ squats

Then:
Double‎ Tabata
8‎ rds.
:20‎ banded‎ or‎ jumping‎ pull‎ ups
:10‎ rest
Immediately‎ into
8‎ rds.
:20‎ bike
:10‎ rest‎
*Score‎ is‎ cal‎ on‎ bike‎ +‎ pull‎ ups

WOD
‎
SPORT
"Blake"
4‎ rds.
100'‎ weighted‎ walking‎ lunges‎ (35/45)
30‎ box‎ jumps‎ (20/24)
20‎ wallballs‎ (14/20)
10‎ HSPU

FITNESS
4‎ rds.
100'‎ weighted‎ walking‎ lunges‎ (15/25)
30‎ box‎ jumps‎ (20/24)
20‎ wallballs‎ (14/20)
10‎ Pike‎ push‎ ups

BOOTCAMP
3‎ rds.
100'‎ walking‎ lunges
30‎ box‎ jumps‎ (16/20)(or‎ box‎ step‎ ups)
20‎ wallballs‎ (10/14)
10‎ pike‎ push‎ ups
​