WORKOUTS OF THE DAY

With a running clock, complete as many rounds as possible in the prescribed time in the order written for 15:00 minutes.

Score is the number of rounds and reps completed in the given time. 

On a 14 minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. For newer athletes scale the time and/or load prescribed. 

With a running clock, with one partner working at a time, perform the prescribed work in the order written as fast as possible. Partners switch as needed.

Score is the time on the clock when the 91st Burpee is completed. Twenty minutes Time cap. 

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 16-minute clock stops  

Complete as many reps as possible within the 40 seconds period. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps

This Workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement.

On a 18-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the clock stops.

This WOD will really test your VO2 Max. Scale time and load accordingly. Take advantage of the 2 minute built in rest between rounds. Post your score and let us know how many rounds you got combined in the prescribed time. 

Newer athletes should reduce the reps and load, while intermediate athletes may take it on as prescribed. Overall this workout is fairly long, so choose modifications that are still challenging.

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Bring your lungs and push up strength for this workout...Newer athletes should scale the amount of reps on Double Under’s to avoid heavy muscle fatigue. It is a reminder to also stay consistent in your form. it’s time to have some fun!

SOF is coming through with the Barbell movements in today’s WOD and caping of with some full 200 meter sprint each round. With a running clock, as fast as possible perform the prescribed work in the order written. Try to complete as many rounds as possible throughout the 20 minute workout. Scale loads so you can maintain a consistent paste throughout the workout. 

On a 18-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 18-minute clock stops.

This WOD will really test your VO2 Max. Scale time and load accordingly. Post your score and let us know how many rounds you got in the prescribed time. 

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Scale the overhead squats to ensure proper form like all other movements. Speak to your coach if your having issues with your squats.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

With a partner, complete as many reps as possible within the 40 seconds period. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Move the ball quickly between you both. 

It’s “BRING A FRIEND/S DAY” and your invited. Invite your friends to our Bring a Friend Day held every last Monday of each Month. Hit this fun team work exercise with your friend and show them how much fun your classes are and what they are missing out on each workout with your professional and experienced Fitness coaches. All exercises are scalable and anyone can do it. 

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. 

Scaling/Strategy

Keep a steady pace–a good strategy for any Lengthy WOD. And if there’s a movement that you’re particularly proficient at, go faster during that movement. If you find yourself needing to rest more than a few seconds at a time, reduce the volume of repetitions and/or scale the movement.

With a running clock, as fast as possible complete the prescribed work in the order written. The prescribed weight for the Thruster is 65 for men & 45 for Women. However, you should scale weight to where you can complete a minimum of quarter of the reps for each round unbroken. The thrusters will get heavier as you go on in the workout so scale appropriately. You have a 20 minute time cap. 

Score is the time on the clock when the 120 Double Under’s are completed.

With a running clock, as fast as possible complete the prescribed work in the order written for as many rounds as possible. 

Score is the total amount of rounds plus reps completed within the 16:00 minute period 

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

STRENGTH

Note: you should work with a weight that you could power snatch for a double with good mechanics. Load should 80% of your hang snatch for all sets.

WORKOUT

Reduce reps and/or load to try to finish within 20 minutes. Post time to comments.

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

Find a weight that tou can do 20 Reps unbroken on the DL’s. See how your first round goes and hold on to your pace. Remember mechanics over speed and amount Reps.