WOD

WOD

21-15-9

Thrusters

Burpees

Damian 0

WOD

Missed WODs
or
Make Up Your Own

Damian 0

“Grahennie”

‘Grahennie’ = Grace/Helen/Annie
30 Clean & Jerks (135/95)
3 Rounds
400m Run
21 American S…

Damian 0

WOD

400m Run
1-7
-Wall Ball
-Box Jump
200m Run
7-1
-Wall Ball
-Box Jump
400m Run

Damian 0

WOD

7 Rounds
5 handstand Push-ups
5 Toes to Bar
5 Deadlifts (225/155)

Damian 0

WOD

15min AMRAP
10 Turkish Get Ups
15 V-ups
20 Swings
30 Lunges
50 Jumping Jacks

Damian 0

Kettlebell Sunday

7 Rounds
5 Single Arm Swings (per arm)
5 Snatches (per arm)
5 Push Press (per arm)
5 Medball …

Damian 0

WOD

Missed WOD
or
5 Rounds
10 Racked Step Ups
10 V-ups
10 Push Ups

Damian 0

“Rankel”

20min AMRAP
6 Deadlifts (225/155)
7 Burpee Pull-up
10 American Swings (32/24)
Run 200 meters

Damian 0

WOD

35 Wall Ball
70 Double Unders
25 Wall Ball
50 Double Unders
15 Wall Ball
30 Double Unders
t…

Damian 0

“Grace”

30 Clean & Jerks

Damian 0

“Jack”

20min AMRAP
10 Push Press (115/75)
10 Swings (24/16)
10 Box Jumps

Damian 0

WOD

7 Rounds
4 Hang Power Cleans (go at roughly 70-80% of 1RM)
17 Air Squats
7 Kettlebell Snatch p…

Damian 0

“Nancy”

5 Rounds
400m Run
15 Overhead Squats (95/65)

Damian 0

WOD

10min AMRAP
5 Handstand Push-ups
10 Toes to Bar
15 Swings (24/16)

Damian 0

WOD

‘Grahennie Apart’
2 Rounds
15 Clean & Jerks (135/95)
400m Run
21 American Swings (24/16)

Damian 0

Birthday WOD

‘Mike’s Muscle Maker’
38 Body Weight Bench Press
38 Weighted Dips
38 Push Ups
77 Double Unders

Damian 0

WOD

5 Rounds
10 Box Jumps or Steps
8 Toes to Bar
6 Shoulder to Overhead (95/65)

Damian 0

WOD

3 Rounds of ‘Long Road to Asgard’ (24k/16k)
10 Viking Push Press (per arm)
30 Russian Swings
1…

Damian 0

“The Bear”

‘BEAR Complex’
7 SETS (1 SET = 1 rep of each move)
1 Power Clean
1 Front Squat
1 Push Press

Damian 0

WOD

‘Garage Sale’
Turkish Get Ups: $10 = 6 reps
Toes to Bar: $3 = 5 reps
Handstand Push Ups: $10 =…

Damian 0

WOD

3min AMRAP
10 Double Unders
10 Lunges
10 Kettlebell Push Press (5 per arm)
rest 1min
X 5

Damian 0

WOD

7 Rounds
10 Push Ups
10 Kettlebell Overhead Squats
10 Pull Over Crunches

Damian 0

WOD

16min EMOM
5 Burpee Box Jumps (even minutes)
5 Hang Power Snatches (odd minutes)

Damian 0

WOD

‘Grahennie’ Practice
15 Clean & Jerks
then
2 Rounds
400m Run
21 American Swings (24/16)

Damian 0

WOD

Race to 75 Wall Balls
** 3 Power Cleans EMOM **
(use 80% 1RM found above)

Damian 0

WOD

400m Plate Run (15/10lbs)
30 Push Press (75/55)
20 Pull Ups
10 Handstand Push-ups
5 Turkish G…

Damian 0

Kettlebell Sunday

3 Rounds
1 min American Swings
1 min Push Press
1 min Squats
1 min TRX Rows
*rest 2min*

Damian 0

WOD

10 Minute AMRAP
10 Swings
10 Push Ups
w/ 10 Wall Ball and 5 Strict Pull Ups every 2 minutes

Damian 0

WOD

12min AMRAP
5-1 Ladder
Hang Power Snatch (95/65)
Burpees
Toes to Bar

Damian 0

“DT”

5 Rounds (155/110)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk

Damian 0

WOD

15 Handstand Push-ups
30 Kettlebell Snatches (24/16)
50ft Overhead Walking Lunge (24/16)
75 Do…

Damian 0

Birthday WOD

‘Little Miss Sunshine’
1200m Run
48 Triceps Extensions
48 Lunges
48 Toes to Bar
48 Air Squat…

Damian 0

WOD

1-10-1 Ladder
-American Swings (24/16)
-Hang Power Cleans (105/75)
-Box Jump

**25min cap**

Damian 0

Kettlebell Sunday

5min AMRAP
10 High Pulls
15 Double Unders
20 Ab Mat
rest 2 min
4min AMRAP
10 Russian Swings…

Damian 0

WOD

‘Jacked Up’
21-15-9
Deadlift (225/155)
Handstand Push-ups
*then*
1000m Row
50 Thrusters (45…

Damian 0

WOD

100 Russian Swings
90 Double Unders
80 Ab Mat
70 Air Squats
60 Kettlebell Push Press
50 Burp…

Damian 0

WOD

7 Rounds
5 Toes to Bar
10 Kettlebell High Pull
15 Hill Climbers (each leg)

*15min cap*

Damian 0

Birthday WOD

‘Megan’s Birthday Merriment’

‘Megan’
21-15-9
Burpees
American Swings
Double Unders
**10mi…

Damian 0

WOD

10min AMRAP
5 – Kettlebell Snatches (per arm)
7 – Pull-ups
9 – Push Ups

Damian 0

“The Chief”

3min AMRAP
3 Power Cleans (135/95)
6 Push Ups
9 Squats
1 min rest
X 5

Damian 0

Birthday WOD

“Cecille’s Filthy 59”
500m Run
59 Box Jumps
59 Jumping Pull Ups
59 Russian Swings
59 Ab Mat

Damian 0

WOD

Partner WOD
5 Rounds
200m Run
1 Wheel Barrow
15 TRX Rows (done simultaneously)

Damian 0

WOD

50-40-30-20-10
-Double Unders
-Ab Mat
-American Swings (24/16)

Damian 0

“Murph”

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

Optional RX2 = With 20lb Vest

Damian 0

Kettlebell Sunday

Station Rotation 20:10 X 4 in a row per station
-Rope
-Swings
-TRX Pistols
-GHD Back Extensio…

Damian 0

WOD

‘Miracle Mile’
Run 400
25 Swings 24k/16k
200m Farmer Carry 20k/12k
200m Waiter Walk (barbell)…

Damian 0

WOD

500m Row
50 Double Unders
50 Sea Saw Presses (25 per arm)
50 Lunges
50 Rows
50 Ab Mat
50 Bu…

Damian 0

Birthday WOD

‘Devilish Dre’
200m Run
16 Power Cleans
200m Run
15 Inverted Burpees
200m Run
17 Power Clea…

Damian 0

WOD

21-15-9
Overhead Squats (95/65)
Pull Ups

Damian 0

“Fight Gone Bad”

1 min Wall Ball
1 min Sumo Deadlift High Pull
1 min Box Jumps
1 min Push Press
1 min Rowing f…

Damian 0

WOD

3 min AMRAP
15 Air Squats
10 Push Ups
5 Toes to Bar
rest 1 min
X 5

Damian 0

Kettlebell Sunday

5 Rounds
5 Single Arm Swings
5 Cleans
5 Push Press
5 Overhead Squats
**do all moves with rig…

Damian 0

WOD

1 min. ME Box Jump Over
1 min. ME Clean and Jerk
1min. ME Toes to Bar
1min. REST
X 3 Rounds

Damian 0

Birthday WOD

‘Eddie’s Endevore’
5min AMRAP
5 Clapping Push-ups
5 Pull Ups
5 Deadlifts
Immediately after:

Damian 0

WOD

21-15-9
Thrusters (75/45)
Kettlebell Snatches (per arm) 20k/12k

Damian 0

WOD

100 Turkish Get Ups

For Time (24k/12k)

Damian 0

WOD

In 3min Complete
-10 Box Jumps
-10 Ab Mat
-3 Burpees
**Any remaining time is used to complete…

Damian 0

WOD

‘Partner Fun’
200m Run
-Hang Power Snatch
300m Run
-Pull Ups
400m Run
-Wall Ball
300m Run

Damian 0

Kettlebell Sunday

5 Rounds
25 Hand to Hand Swings
20 Kettlebell Snatches
15 Kettlebell Front Squats
10 Kettlebe…

Damian 0

WOD

Ladder 1 to 10 to 1
Swings 24k/16k
Hang Power Cleans 95/75
Box Jumps 24/20

Damian 0

“Jackie”

1000m Row
50 Thrusters (45/35)
30 Pull Ups

Damian 0

WOD

‘Triple D’s’
13min AMRAP
3 – Deadlifts (225/155)
30 – Double Unders
13 – Donkey Kick Burpees

Damian 0

“Whitten”

‘2/5 Whitten’
3 Rounds (instead of 5)
22 American Swings (32k/24k)
22 Box Jumps
400m Run
22 …

Damian 0

WOD

5min AMRAP
Kettlebell Snatch
*rest 2min*
8 min Ladder Up
-Pull Up
-Handstand Push Up

Damian 0

WOD

5 Rounds
5 Power Cleans
10 Burpees
15 V-ups

Damian 0

Kettlebell Sunday

200m Farmer Carry
20 Double Bell Swing (at 100m mark)
200m Medball Run
20 Medball Cleans (at 1…

Damian 0

WOD

8min AMRAP
20 Double Unders
10 American Swings
*rest 2min*
5 Rounds
200m Run
10 TRX Full Bo…

Damian 0

WOD

‘FGB Practice’
20 Wall Ball
20 Sumo Deadlift High Pull (75/55)
20 Box Jumps
20 Push Press (75…

Damian 0

WOD

7 Rounds 
3 Clusters
6 Burpees
9 Toes to Bar
*15min cap*

Damian 0

Kettlebell Sunday

15min AMRAP 
10 Snatches (5 per arm)
10 Push Press (5 per arm)
10 Medball Overhead Lunges
10 …

Damian 0

WOD

500m Row
then
5 Rounds
15 Pull Ups
7 Push Jerks

Damian 0

WOD

‘LumberJack-ish’
20 Deadlifts (40% of 1RM)
400m Run
20 American Swings
400m Run
20 Overhead …

Damian 0

Kettlebell Sunday

1 min Push Press
2 min Double Unders
3 min Ab Mat (rounds 1 & 3)
*3 min Russian Swings (ro…

Damian 0

WOD

15min AMRAP
9 Deadlifts (155/100)
12 Push Ups (hand release)
15 Box Jumps

Damian 0

“Helen”

3 Rounds 
400m Run
21 American Swings (24k/16k)
12 Pull Ups

Damian 0

WOD

10min AMRAP 
30 Double Unders
15 Power Snatches (75/55)

Damian 0

BIrthday WOD

Michelle’s Secret Crush 
29min AMRAP (115/70)
5 Deadlifts
5 hang Power Cleans
5 Front Squats

Damian 0

WOD

Partner W0rkout 
3 Rounds 
1 min each
-Wall Ball
-Pull Ups
-Ab mat
-Box Jumps

Damian 0

Kettlebell Sunday

‘Swing-a-Rama’
30 Snatches (15 per arm)
25 Russian Swings
30 Push Press (15 per arm)
25 Russi…

Damian 0

WOD

5min AMRAP
7 Pull Ups or Rows **no banded pull ups**
15 Double Unders
15 Ab Mat
*rest 2min*

Damian 0

WOD

‘Dice Game’
1- Push-ups
2- Wall Ball
3- Box Jump
4- Double Unders (x3)
5- Turkish Get Ups )x…

Damian 0

WOD

5 Rounds 
5 Kettlebell Racked Box Steps
5 Single Arm Swings
5 Kettlebell Overhead Squats
5 Pu…

Damian 0

WOD

2min AMRAP 
Max Deadlift *use 60% 1RM*
7min AMRAP 
5-4-3
Hang Power Cleans
Burpees
800m Run

Damian 0

WOD

Station Rotation
Tababta Style x 4 in a row per station
-Rowing
-Wall Ball
-Rope
-Prowler
X 2

Damian 0

WOD

24min EMOM 
1st min – 15 Russian Swings or 10 American Swings
2nd min – 30 sec Ab Mat
3rd min …

Damian 0

WOD

15-9-6 
Thrusters (65/45)
Toes to Bar
*rest 3 min*
15-9-6 
Kettlebell Snatches (per arm)
Bu…

Damian 0

WOD

20min AMRAP 
10 Racked Box Steps
20 Burpees
30 Swings
40 Kettlebell Push Press (20 per arm)

Damian 0

Birthday WOD

“Typhoon Tyler”
25min AMRAP
3 Hang Power Clean
1 Rope Climb
19 Pull Ups
9 Handstand Push Ups…

Damian 0

Kettlebell Sunday

5min AMRAP   
10 High Pulls
15 Double Unders
20 Ab Mat
rest 2 min
4min AMRAP   
10 Russian …

Damian 0

“Rahoi”

12min AMRAP 
12 Box Jumps
6 Thrusters (95/65)
6 Bar Facing Burpees

Damian 0

WOD

15min AMRAP 
5 – Dot Drills
5 – Inch Worms
5 – Strict Toes to Bar
30 – Hill Climbers

Damian 0

WOD

4 rounds 
400m Run
25 Push Ups

Damian 0

WOD

21min EMOM 
1st min – 30sec Double Unders
2nd min – 10 Kettlebell Snatches
3rd min – 10 Kettle…

Damian 0

WOD

12min AMRAP
5 to 1 Ladder
• Hang Power Clean
• Burpee
• Toes to Bar

Damian 0

“The Amazing Spiderman”

4 Rounds 
8 Spiderman Push Ups
1 Rope Climb (sub 10-15 Pull Ups)
9 Inverted Burpees
6 Box Jum…

Damian 0

WOD

Partner WOD 
5 Rounds
8 Sea Saw Presses (each arm)
Russian Swings
5 Rounds
10 TRX Rows
Lunges

Damian 0

WOD

50 Double Unders
50 Ab Mat
200m Run
40 Double Unders
40 Ab Mat
200m Run
30 Double Unders
3…

Damian 0

Kettlebell Sunday

“HELL’S Bells”
100 Russian Swings
90 Ab Mat
80 Kettlebell Snatches (40 per arm)
70 Air Squats…

Damian 0

WOD

800m Run
Clean & Press Ladder 1-5-1 (20/12)
15 Toes to Bar
30 Burpees
15 Toes to Bar
Cle…

Damian 0

Birthday WOD

“Wrangling Rebecca”
2 Rounds
1 Rope Climb
9 Inverted Burpees
9 Bear Complex
400m Run
24 Ame…

Damian 0

WOD

Station Rotation (1min work, 30 sec transition)
-Rower
-Prowler
-Rope
-Land Mine
X 3

Damian 0

WOD

Partner Scoring WOD
(You do a round, I do a round)

1 minute Each
-Wall Ball
-Pull-Ups
-Ab …

Damian 0

Kettlebell Sunday

5 Rounds 
10 Kettlebell High Pulls
10 Push Press (5 per arm)
10 Kettlebell Front Squats
10 V-Ups

Damian 0

“Darth Vader”

37min AMRAP
5 –  D eadlifts (Double Bell) 24/16
25 – A b Mat
19 – R ows
7 –  T hrusters (95/6…

Damian 0

WOD

4 Rounds 
400m Run
50ft Handstand Walk or 5 Wall Climbs

Damian 0

WOD

8min Ladder Up
– Burpee Box Jump
– American Swing (32/24)

Damian 0

WOD

15 – Handstand Push Ups
30 – Kettlebell Snatches
50ft – Single bell Overhead Walking Lunge
75 …

Damian 0

Kettlebell Sunday

49 reps of each 

S natches
U nders (double)
P ush Press
E levated Lunges
R ussian Swings

Damian 0

Birthday WOD

“Jiven Jessika”
1 Rope Climb
(sub 10-15 Pull Ups)

3 Rounds 
3 Inverted Burpees
1 Pistol
1…

Damian 0

WOD

10 Snatches
35 Wall Balls
10 Snatches
25 Wall Balls
10 Snatches
15 Wall Ball
*Use 50% of 1RM*

Damian 0

“Fran”

21-15-9 
Thruster (95/65)
Pull Ups

*10min cap*

Damian 0

WOD

21-15-9
Deadlifts (225/135)
Double Bell Push Press (24k/16k)
*15min Cap*

Damian 0

WOD

“Mystery WOD”

Damian 0

Kettlebell Sunday

1 min Russian Swings
1 min rest
1min Air Squats
1 min rest
1 min TRX Rows
1 min rest
X 3

Damian 0

WOD

3 Rounds 
12 Chest to Bar Pull Ups
12 Thrusters (95/65)
*then immediately do:
3 min of Burpee…

Damian 0

WOD

15min EMOM 
1st min: 30sec of Wall Sprints
2nd min: 5-8 Snatches
3rd min: 20-40 Double Unders

Damian 0

WOD

500m Row
Mixed Carry Around Grid
(1 Farmer, 1 Rack)
20 Push Ups
40 American Swings (24/16)
1…

Damian 0

Birthday WOD

“Dandy Dan”
23min AMRAP
200m Run
12 Wall Balls (20/14)
19 Double Unders
9 Ab Mat
2 Power Cl…

Damian 0

WOD

Station Rotation 30sec on 15 sec off x 4 per station 
-Rope
-Med Ball Cleans
-Sea Saw Presses

Damian 0

WOD

28min. EMOM 
1st min.  3-5 reps Hang Snatch (have reps completed in 30 seconds)
2nd min. 7reps …

Damian 0

WOD

25-20-15-10-5 
V-Ups
Burpees

Damian 0

Birthday WOD

“Juicy J”
7 Rounds
3 reps Bear Complex
5 Toes to Bar
7 Handstand Push Ups
9 Wall Ball
12 Do…

Damian 0

“Helen”

400m Run
21 American Swings (24/16)
12 Pull Ups
X 3 Rounds

Damian 0

Kettlebell Sunday

4 Rounds 
25 Hand to Hand Swings
20 Kettlebell Snatches
14 Racked Kettlebell Lunges
10 Kettle…

Damian 0

Birthday WOD

“Loco Lauren”
8 min AMRAP
1 Handstand Push Up
9 TRX Rows
19 Air Squats

1min rest

8min A…

Damian 0

“Bradshaw”

10 Rounds 
3 Handstand Push Ups
6 Deadlifts (225/155)
12 Pull Ups
24 Double Unders

Damian 0

WOD

8 Rounds 
3 Toes to Bar
5 Sea Saw Presses
7 TRX Rows
9 Air Squats

Damian 0

“Annie”

50 Double Unders
50 Ab Mat
40 Double Unders
40 Ab Mat
30 Double Unders
30 Ab Mat
20 Double …

Damian 0

WOD

21-15-9
American Swings (32/24)
Push Press (95/65)
Front Rack Lunge (95/65)

Damian 0

WOD

‘Happy 2015’ 
45min AMRAP
100 Hang Power Cleans
100 Push Press
100 Ab Mat
100 Rows
100 Wall…

Damian 0

WOD

‘Goodbye 2014’ 
250m Row
20 Wall Ball
14 Burpees
200m Run
20 Air Squats
14 Push Ups
Double…

Damian 0

WOD

21min EMOM
1st min – 5 Power Cleans
2nd min – 8 Burpees
3rd min – 15-30 Double Unders
*repeat…

Damian 0

Birthday WOD

‘Erin’s Exhaustion’
31min AMRAP
12 – Wall Ball
26 – Ab Mat
1 – Turkish Get Up (each arm)
9 -…

Damian 0

Kettlebell Sunday

1 min  KB Push Press
2 min Air Squats
3min Double Unders
1 min rest
X 3

Damian 0

Birthday WOD

‘Swoliosis’ 
12 Rounds
1 Muscle Up (sub 3 Pull Ups + 3 Dips)
9 Double Unders
7 Toes to Bar
5…

Damian 0

WOD

‘The 12 Days of CrossFit’ 
1 Wall Sprint
2 Sumo High Pulls
3 Toes to Bar
4 Front Squats
5 Ha…

Damian 0

Birthday WOD

‘Jolly Joel’
600m Row or Run
6 Rounds
10 Wall Ball
10 Ab Mat
10 Dips
10 Russian Swings

Damian 0

WOD

12 min. AMRAP
**Start w/200 meter Run and Run 200 meters every 3 minutes**
5 Box Jumps
7 Push …

Damian 0

Kettlebell Sunday

‘Santa Claus’

S natches
A ir Squats
N ee (knee)-ins
T RX Push Ups
A merican Swings

C le…

Damian 0

WOD

’12 Days of Kettlebells’ 

1 Wall Sprint
2 KB High Pulls
3 Burpees
4 KB Front Squats
5 KB S…

Damian 0

WOD

Station Rotation
• Rowing
• Double Unders
• Slam Ball
• Rope

Damian 0

“Wonder Women”

41 – Wall Ball (20/14)
41 – Overhead Push Press (24/16)
12 – No Hands Get Up
41 – Double Under…

Damian 0

Birthday WOD

“Holy Jose”
28min AMRAP
12 reps Bear Complex
15 Burpees

Damian 0

Kettlebell Sunday

5 Rounds
7 Double Bell Swings
7 Double Bell Cleans
7 Double Bell Squats
7 Double Bell Push Pr…

Damian 0

“Batman”

G – 3 Ground …
O – to Overhead (155/105)
T – 9 Toes to Bar
H – 25ft Handstand Walk
A – 19 A…

Damian 0

WOD

CrossFit Poker
Hearts = Burpees
Diamonds = Wallballs
Clubs = TRX Rows
Spades = Double Bell De…

Damian 0

WOD

3min AMRAP
10 Air Squats
5 Bent Rows
*rest 1 min*
4min AMRAP
3 Handstand Push Ups
7 Box Jum…

Damian 0

WOD

????????????
Mystery Wod

Damian 0

“Deck The Bells”

Hearts = Push Press (per arm)
Clubs = V-Ups
Diamonds = Kettlebell Squats
Spades = even – Ameri…

Damian 0

“The Long Road to Asgard*”

20min AMRAP*
10 Viking Push Press (each arm) 24k/16k
30 Russian Swings (24k/16k)
10 Pull Over …

Damian 0

WOD

21-15-9
Hang Power Clean (135/95)
Kettlebell Snatch (24k/16k)
Wall Ball (20lb/14lb)

Damian 0

WOD

5min AMRAP
20 Double Unders
10 American Swings (24k/16k)
*Rest 1 min*
4min AMRAP
3 Handstand…

Damian 0

WOD

4 Rounds
10 Racked Lunges
10 Toes to Bar
10 Bar Burpees

Damian 0

Kettlebell Sunday

60 Swings
60 Air Squats
60 Rows
60 Ab Mat
60 Push Press
60 High Pulls
60 Double Unders

Damian 0

“The Incredible Hulk”

20min AMRAP  (115/70)
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats

Damian 0

WOD

7 Wall Climbs
21 Power Cleans
35 Strict Pull Ups
35 Box Jumps
35 Push Press per arm (in multi…

Damian 0

WOD

500m Row
400m Run
40 Thrusters (45/35)
30 V-ups
20 Toes to Bar
10 Turkish Get Ups (5 per side)

Damian 0

WOD

5 Snatches (135/95)
40 Double Unders
10 Snatches (115/85)
40 Double Unders
20 Snatches (75/55…

Damian 0

“Nancy”

400m Run
15 Overhead Squats (95/65)
x 5 Rounds

Damian 0

WOD

7min EMOM
1 Wall Climb
3 Power Cleans
13min AMRAP
5 Strict Pull Ups (any grip)
5 Box Jumps

Damian 0

WOD

200m Run
14 Wall Ball
28 Double Unders
400m Run
28 Wall Ball
56 Double Unders
800m Run
42 …

Damian 0

WOD

Ladder Up for 8 minutes
1 Hang Power Clean
2 Toes to Bar
3 Wall Ball

Damian 0

Partner WOD

(You Go, I Go)
20min AMRAP
3 Burpee Box Jumps
5 Kettlebell Bent Rows (off box) per arm
5 Kett…

Damian 0

“Murph”

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

Damian 0

“Megan”

21-15-9
Burpees
American Swings (24k/16K)
Double Unders

Damian 0

Kettlebell Sunday

5 Rounds
10 Med Ball Cleans
10 Sea Saw Presses
10 V-ups
Farmer, Waiter, Rack Carry (around grid)

Damian 0

“Nasty Girls”

3 Rounds
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

Damian 0

WOD

14 Min EMOM
1st min – max effort Push Ups x 30 sec
(30 sec rest)
2nd min – max effort Swings x…

Damian 0

Birthday WOD

“Cheryl’s Crusher”
19 V-ups
5 Rounds
11 Hang Power Cleans
11 Shoulder to Overhead
11 Air Squ…

Damian 0

WOD

4 Rounds
400m Run
7 Hang Power Snatch
7 Lateral Burpees

Damian 0

WOD

70 Kettlebell Snatches
21 Broad Jumps
50 American Swings
40 Push Ups
30 Toes to Bar
800m Run

Damian 0

“Jackie”

1000m Row
50 Thrusters (45/35)
30 Pull Ups

Damian 0

WOD

1 min of work / 1 min of rest
• Box Jumps
• Burpees
• Double Unders
X 3

Damian 0

WOD

‘Randy Interrupted’
75 Power Snatches
**EMOM 3 Toes to Bar**

Damian 0

Kettlebell Sunday

12min AMRAP
10 Hand to Hand Swings
10 Racked Lunges (5 per arm)
10 Push Press (5 per arm)
10 …

Damian 0

WOD

7min EMOM
5 Kettlebell Snatches (per arm)
3 Broad Jumps
13min AMRAP
10 Swings
8 Push Ups
6 …

Damian 0

“Elizabeth”

21-15-9
Clean (135/95)
Ring Dips

Damian 0

WOD

25 Burpees
25 Thrusters (95/65)
25 Burpees
**EMOM 5 Pull Ups**

Damian 0

WOD

800m Run
Farmer Carry around grid
40 Ab Mat
400m Run
Farmer Carry around grid
30 Ab Mat
200…

Damian 0

“Hell’s Bells”

100 Russian Swings
90 Ab Mat
80 Kettlebell Snatches
70 Air Squats
60 Kettle Bell Presses
50 …

Damian 0

WOD

21 Hang Power Snatch
28 Box Jumps
50 Lunges
40 Pull Ups
30 Handstand Push Ups
200m Farmer Carry

Damian 0

“Bradshaw”

3 Handstand Push Ups
6 Deadlifts (225/155)
12 Pull Ups
24 Double Unders
x 10 Rounds

Damian 0

WOD

25 Burpees
25 Power Cleans (135/95)
25 Burpees
*EMOM 7 Wall Balls*

Damian 0

Birthday WOD

“Tincture of Tracey”
1 Mile Run
48 Box Jumps
48 Push Ups
48 Air Squats
48 Ab Mat
48 Mountai…

Damian 0

Kettlebell Sunday

1 minute of work/ 1 minute of rest
• Sea Saw Press
• Swings
• Double Bell Thrusters
X 3

Damian 0

WOD

20min AMRAP
First 7 min EMOM
3 Hang Power Snatch
4 Box Jumps
then
13min AMRAP
10 Lunges (5 …

Damian 0

“Grannie”

Grace and Annie
30 Clean & Jerks (135/95)
rest 5 min
50 Double Unders
50 Ab Mat
40 Doubl…

Damian 0

Birthday WOD

Maria’s Mayhem
43 Russian Swings
10 Push Press
43 Air Squats
10 Hang Power Clean
43 Ab Mat

Damian 0

WOD

10min AMRAP
7 Box Jumps
7 American Swings
200m Run
7 Toes to Bar
7 Push Ups

Damian 0

Kettlebell Sunday

5 rounds
5 Single Arm Swings (right hand)
5 Single Arm Cleans (right hand)
5 Push Press (right…

Damian 0

WOD

8 min Ladder Up
1 – Inchworm (1,2,3,4,5…)
2 – Squats (2,4,6,8,10…)
3 – Ab Mat* (3,6,9,12,15…)

Damian 0

Fight Gone Bad

3 Round Version
1 min each
• Wall Ball (20/14)
• Sumo Deadlift High Pull (75/55)
• Box Jumps …

Damian 0

WOD

15min AMRAP
200m Med Ball Run
25 Double Unders
10 Pull Ups

Damian 0

WOD

15-12-9-6-3
American Swings (24/16)
Handstand Pushups
*10 minute Cap*

Damian 0

WOD

5min AMRAP
10 High Pulls
15 Double Unders
20 Ab Mat
rest 2 min
4min AMRAP
10 Russian Swings…

Damian 0

WOD

30 Shoulder to Overhead (135/95)
30 Front Squats (115/75)
30 Power Cleans (95/65)

Damian 0

WOD

10min AMRAP:
5 Thrusters (95/65)
7 Kettlebell Snatches (24/16) – per arm
15 Double Unders

Damian 0

Birthday WOD

“Tara’s Tornado”
1 Mile Run
29 Shoulder to Overhead 95/75)
29 Box Jumps
29 Ab Mat
29 Wall Ba…

Damian 0

WOD

21-15-9
Burpees
Wall Ball
American Swings

Damian 0

“Totem Pole Chipper”

25 Kettlebell Snatches
25 American Swings
25 Kettlebell Front Squats
25 Kettlebell Push Press

Damian 0

WOD

Station Rotation
• Rope
• Box Jump
• Land Mine
• Sea Saw Press
• Ball Slam

Damian 0

WOD

Prowler Run
Immediately do
200m Sprint
2 min rest
X 5

Damian 0

“Not so Sweet Kalena”

For Time:
200 Burpees
200 Double Unders
alt WOD for Knee issues
10 Push Ups
10 American swin…

Damian 0

WOD

10 min Ladder Up
Hang Power Clean (135/95) 1-2-3-4-5-6-7
Wall Ball (20/14) 2-4-6-8-10-12-14
Am…

Damian 0

Kettlebell Sunday

3 Rounds
500m Row
21 American Swings
12 Full Body Rows
then 100 Ab Mat

Damian 0

WOD

SCHNIDDLES Birthday Wod
OR
Missed Wod from the past week

Damian 0

WOD

1000m Row
100 Double Unders
20 Handstand Push Ups
15 Toes to Bar
30 Thrusters (75/45)
40 Fro…

Damian 0

WOD

5 Rounds
Bear Crawl (2x the width of the box)
10 Kettlebell Push Press (5 per arm)
Rack Walk (…

Damian 0

WOD

20 Min AMRAP
200m Run
5 Handstand Push Ups
10 Hang Power Cleans (135/95)
15 Wall Ball

Damian 0

WOD

12 min AMRAP
5 Toes to Bar
7 Burpees
9 American Swings

Damian 0

“Short Road to Asgard”

4 Rounds
10 Viking Push Press per arm (24k/16K)
30 Russian Swings (24k/16k)
10 Pull Over Cruch…

Damian 0

So Many Choices…

Missed WODs,
Build your own, or

15 min AMRAP
5 Toes to Bar
7 Burpees
9 American Swings

Damian 0

Birthday WOD “Heather’s Heart Attack”

400m Run
1 Bear Complex (95/55)
46 Russian Swings
9 Bear Complex
46 Wallball (20/14)
6 Bear …

Damian 0

WOD

8min AMRAP
5 Kettlebell Snatches (each Arm)
15 Double Unders

Damian 0

WOD

400m Plate Run (25/15)
30 Push Press (75/55)
25 Air Squats
20 Pull Ups
10 Handstand Push Ups

Damian 0

Kettlebell Sunday

3 Rounds
10 Viking Push Press (5 per arm)
15 American Swings
20 Snatches (10 per arm)
25 Ab M…

Damian 0

WELCOME TO OUR NEW WEBSITE

Hey guys and girls, Damian here. I’ve been helping Coach out with the new website and here it is….

Damian 0

WOD

5 Rounds
5 Overhead Squats (135/95)
10 Toes to Bar
15 Double Bell Cleans
20 Double Unders

KalosSthenos 0

WOD

8 min AMRAP
Ladder up
Hang Power Clean 1-2-3-4-5 etc.
Lunges (each side) 1-2-3-4-5 etc. 
11 Rows

KalosSthenos 0

Birthday WOD “Terrible Tammy”

4 Rounds
200m Run
41 Russian Swings
30 Ab Mat
20 Push Press (10 per arm)
10 Kettlebell High …

KalosSthenos 0

WOD

7 min AMRAP
35 Unbroken Double unders
10 Overhead Squats w/ 2 sec pause at the bottom (45/35)

KalosSthenos 0

Kettlebell Sunday

5 Rounds
5 Single Arm Swings (right)
5 Single Arm Cleans (right)
5 Racked Squats (right)

5 …

KalosSthenos 0

Missed Wod

Whatever Wod you’ve missed in the past week 😉

KalosSthenos 0

Running Drills

200m Running Sprints
200m Run 1:1 rest x 3
200m Run 1:1.5 rest x 3
200m Run 1:2 rest x 3

KalosSthenos 0

WOD

Ladder Down
7-6-5-4-3-2-1
Deadlifts (70% 1RM)
Carry (Farmer, Rack, Waiter)
KB Push Press (per…

KalosSthenos 0

WOD

500m Row
400m Run
50 Russian Swings
40 Wall Ball
30 Toes to Bar
20 Burpee Box Jumps
10 Wall…

KalosSthenos 0

Race to 100

Race to 100 American Swings (32k/20k)
*5 burpees EMOM*

KalosSthenos 0