(910) 612-2203

Friday WOD 2/28/25

Friday Schedule: 6am WOD – 8am WOD – 9am WOD – 430pm Open Gym

For Time:
150 Air Squats
100 Push Ups
50 Strict Pull Ups or Ring Rows
800 Meter Run or 1000 Meter Row
500 Double Unders
150 Air Squats
100 Push Ups
50 Strict Pull Ups or Ring Rows

For Time:
150 Air Squats
100 Push Ups
50 Strict Pull Ups or Ring Rows
800 Meter Run or 1000 Meter Row
500 Double Unders
150 Air Squats
100 Push Ups
50 Strict Pull Ups or Ring Rows

For Time:
150 Air Squats
100 Push Ups
50 Strict Pull Ups or Ring Rows
800 Meter Run or 1000 Meter Row
500 Double Unders
150 Air Squats
100 Push Ups
50 Strict Pull Ups or Ring Rows

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Thursday WOD 2/27/25

Thursday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 530pm Open Gym

STRENGTH
Spend 18 Minutes
Power Cleans (Build to Heavy 1 Rep)
Work in Pairs
WOD
In Pairs:
800 Meter Run (together)
40 Burpees over the bar (partitioned)
40 Power Cleans (partitioned) (135/95)
400 Meter Run (together)
20 Burpees over the bar (partitioned)
20 Hang Squat Cleans (partitioned) (135/95)
200 Meter Run (together)
10 Burpees over the Bar (partitioned)
10 Squat Cleans (partitioned) (135/95)

STRENGTH
Spend 18 Minutes
Power Cleans (Build to Heavy 1 Rep)
Work in Pairs
WOD
In Pairs:
800 Meter Run (together)
40 Burpees over the bar (partitioned)
40 Power Cleans (partitioned) (135/95)
400 Meter Run (together)
20 Burpees over the bar (partitioned)
20 Hang Squat Cleans (partitioned) (135/95)
200 Meter Run (together)
10 Burpees over the Bar (partitioned)
10 Squat Cleans (partitioned) (135/95)

STRENGTH
Spend 18 Minutes
Power Cleans (Build to Heavy 1 Rep)
Work in Pairs
WOD
In Pairs:
800 Meter Run (together)
40 Burpees over the bar (partitioned)
40 Power Cleans (partitioned) (135/95)
400 Meter Run (together)
20 Burpees over the bar (partitioned)
20 Hang Squat Cleans (partitioned) (135/95)
200 Meter Run (together)
10 Burpees over the Bar (partitioned)
10 Squat Cleans (partitioned) (135/95)

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Wednesday WOD 2/26/25

Wednesday Schedule: 6am WOD – 7am BOOT CAMP – 8am WOD – 9am WOD – 530pm WOD

TEAMS OF 2:
For Time with A Partner
50 Walking Lunges (advanced athletes add weight)
40 Pull Ups
100 Box Jumps
40 Double Unders (scale to 120 Singles)
50 Dips
60 Knees-To-Elbows (scale to lying leg raises)
40 KBS
50 DB Hang Squat Cleans (35s/25s)
100 Sit Ups
40 Wallballs
50 KB Deadlifts

TEAMS OF 2:
For Time with A Partner
50 Walking Lunges (advanced athletes add weight)
40 Pull Ups
100 Box Jumps
40 Double Unders (scale to 120 Singles)
50 Dips
60 Knees-To-Elbows (scale to lying leg raises)
40 KBS
50 DB Hang Squat Cleans (35s/25s)
100 Sit Ups
40 Wallballs
50 KB Deadlifts

TEAMS OF 2:
For Time with A Partner
50 Walking Lunges (advanced athletes add weight)
40 Pull Ups
100 Box Jumps
40 Double Unders (scale to 120 Singles)
50 Dips
60 Knees-To-Elbows (scale to lying leg raises)
40 KBS
50 DB Hang Squat Cleans (35s/25s)
100 Sit Ups
40 Wallballs
50 KB Deadlifts

Comments Disabled| |

Tuesday WOD 2/25/25

Tuesday Schedule: 6am WOD – 8am WOD – 9am Open Gym – 530pm WOD

STRENGTH
4 Rounds:
100 Meter Farmer Carry (as heavy as you can handle)
3 Turkish Get Ups per Side
WOD
For TIme:
10-9-8-7-6-5-4-3-2-1
Wall Walks (scale to inchworms)
Thrusters (185/135 Barbells) (50s/35s DBs)

STRENGTH
4 Rounds:
100 Meter Farmer Carry (as heavy as you can handle)
3 Turkish Get Ups per Side
WOD
For TIme:
10-9-8-7-6-5-4-3-2-1
Wall Walks (scale to inchworms)
Thrusters (185/135 Barbells) (50s/35s DBs)

STRENGTH
4 Rounds:
100 Meter Farmer Carry (as heavy as you can handle)
3 Turkish Get Ups per Side
WOD
For TIme:
10-9-8-7-6-5-4-3-2-1
Wall Walks (scale to inchworms)
Thrusters (185/135 Barbells) (50s/35s DBs)

Comments Disabled| |

Monday WOD 2/24/25

Monday Schedule: 6am WOD – 7am BOOT CAMP – 8am WOD – 9am WOD – 530pm WOD – 530pm SPIN

STRENGTH
Press Complex:
Strict Press + 2 Push Press + 1 Push Jerk
Build In Load for 5 Sets.
WOD
Run 100 Meters
10 Goblet Squats
10 Goblet Reverse Lunges (R+L=2)
10 SA DB Snatches (R+L=2)
10 Burpees
Run 200 Meters
20 Goblet Squats
20 Goblet Reverse Lunges
20 SA DB Snatches
20 Burpees
Run 300 Meters
30 Goblet Squats
30 Goblet Reverse Lunges
30 SA DB Snatches
30 Burpees
Run 400 Meters

STRENGTH
Press Complex:
Strict Press + 2 Push Press + 1 Push Jerk
Build In Load for 5 Sets.
WOD
Run 100 Meters
10 Goblet Squats
10 Goblet Reverse Lunges (R+L=2)
10 SA DB Snatches (R+L=2)
10 Burpees
Run 200 Meters
20 Goblet Squats
20 Goblet Reverse Lunges
20 SA DB Snatches
20 Burpees
Run 300 Meters
30 Goblet Squats
30 Goblet Reverse Lunges
30 SA DB Snatches
30 Burpees
Run 400 Meters

STRENGTH
Press Complex:
Strict Press + 2 Push Press + 1 Push Jerk
Build In Load for 5 Sets.
WOD
Run 100 Meters
10 Goblet Squats
10 Goblet Reverse Lunges (R+L=2)
10 SA DB Snatches (R+L=2)
10 Burpees
Run 200 Meters
20 Goblet Squats
20 Goblet Reverse Lunges
20 SA DB Snatches
20 Burpees
Run 300 Meters
30 Goblet Squats
30 Goblet Reverse Lunges
30 SA DB Snatches
30 Burpees
Run 400 Meters

Comments Disabled| |

Saturday WOD 2/22/25

Saturday Schedule: 830AM Workout – SPIN 7am (1 bike left)

In 5 Minutes:
50 Goblet Squats
AMRAP Burpees (remaining time)
Rest 2 Minutes
In 5 Minutes:
50 Sit Ups
AMRAP Kettlebell Swings (remaining time)
Rest 2 Minutes
In 5 Minutes:
50 Reverse Alternating Goblet Lunges
AMRAP Box Jumps (remaining time)
Rest 2 Minutes
In 5 Minutes
50 SA KB Thrusters (25 each side)
AMRAP Row for Distance (remaining time)

In 5 Minutes:
50 Goblet Squats
AMRAP Burpees (remaining time)
Rest 2 Minutes
In 5 Minutes:
50 Sit Ups
AMRAP Kettlebell Swings (remaining time)
Rest 2 Minutes
In 5 Minutes:
50 Reverse Alternating Goblet Lunges
AMRAP Box Jumps (remaining time)
Rest 2 Minutes
In 5 Minutes
50 SA KB Thrusters (25 each side)
AMRAP Row for Distance (remaining time)

In 5 Minutes:
50 Goblet Squats
AMRAP Burpees (remaining time)
Rest 2 Minutes
In 5 Minutes:
50 Sit Ups
AMRAP Kettlebell Swings (remaining time)
Rest 2 Minutes
In 5 Minutes:
50 Reverse Alternating Goblet Lunges
AMRAP Box Jumps (remaining time)
Rest 2 Minutes
In 5 Minutes
50 SA KB Thrusters (25 each side)
AMRAP Row for Distance (remaining time)

Comments Disabled| |