31 August

Training Session (115p)

A. Bench 3x5

*270/285/300

B. Landmine Rows; 4x10

C. SA Incline DB W/Oppositte Arm Hold; 8-10 Each 

70/90/90/90

D. Wide Grip Strict Pull-Ups

*10/10/10/10

E. Class WOD

16m EMOM

Min 1: 50 DU's

Min 2: 10 Burpees To High Target

Min 3: 14 Cal Ski

Min 4: Max Clean and Jerks

*11,11,12,15

*49 Reps

30 August

Training Session AM (530a)

A. Hip Circle Work

B. Grip Work

C. Mobility

D. Crossover

E. ēvoFIT Class

7m AMRAP:

4-8-12-16-20-24-28

OHD Torpedo Lunges

Up-Down Over Torpedo

Rest 3m

7m AMRAP:

4-8-12-16-20-24

Thor Raises

100m Run

Rest 3m

7m AMRAP:

4-8-12-16-20-24

Cal Row

S/L V-Ups

Training Session PM 

A. Back Squat; 8-6-4-4

*255/275/325/345

B. Squat Cleans; 4x1

*275#

C. "Ironman"

3 Rounds Each For Time:

10 Cal Bike

1st Curb Run

10 Cal Ski

2 Squat Cleans (185)

30 Du's

Rest 3m B/W

*1:40 - 1:45 - 1:45

*5:10 (30 Second PR From Last Year)

D. 5m AMRAP:

100# DB Clean Over Pull-up Bar

Team of 3

*46

Rest 30 Seconds

1m AMRAP:

100# DB Clean Over Pull-up Bar

Team of 3

*16

28 August

Training Session (730a)

WITH A TEAM OF 3 OR 4: 0-10:00 1,500/1K ROW W/REMAINING TIME: AMRAP: 5 PULL-UPS 10 SYNCHRO PUSH-UPS (2 WORKING) 15 SEATED PLATE TO OHD (45/25) REST 1M 0-10:00 1,500/1K SKI W/REMAINING TIME: AMRAP: 20 YARD PLATE PUSH FROGGER 10 HEAVY SLAMBALLS (50/30) OVER THE SHOULDER DBALL 6 REPS (100/50) 4 REPS (BLACK 150/70 OR 75) 2 REPS (BIG RED/100) REST 1M 0-10:00 125/70 CAL BIKE W/REMAINING TIME: AMRAP: 10 BURPEES TO TARGET 10 KB PUSH PRESS (DOUBLE BLUE/YELLOW) 10/5 CAL BIKE 1. SCORE IS ROUNDS AND REPS FOR EACH 10M AMRAP. 2. EACH TEAM GETS A PLACEMENT FOR EACH AMRAP AND LOWEST TOTAL PLACING WINS.

27 August

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet W/Fat Grips

C. Crossover

D. Mobility

E. ēvoFIT Class

5m Amrap:

15 Cal Row

20 Jump Squats

20 Torpedo Jumping Jacks

Rest 1m, x2

*Complete

Rest 3m

5m Amrap:

20 Yard Burpee Broad Jump

20 Torpedo High Pulls

20 V-Ups

Rest 1m, x2

*Complete

E. Pink Loop

Training Session PM (115p)

A. Max Complex Of:

2 TnG PC + 2 TnG Jerks

*280

B. 100 Du's

80 KBS (1.5)

60 Thrusters (95)

40 Abmats

20 Cal Bike

*Beginning With and Every 6m = 400m Run

*15:37 (46 seconds slower than previous year)

25 August

Training Session (130p)

A. Back Squats; 4x8

*245/265/285/305

B. Class WOD

"Kindling"

Min 1: 19 Cal Row

Min 2: 7 DB Devils Press

Min 3: 7 WB (30)

*15+19 Burpees

C. Strict Press + Hold 3 Seconds; 3x6

*115/135/155

24 August

Training Session (115p)

A. For Time: 

24-21-18-15-12-9-6-3

Ski Cals

DB Bench Press (70#)

*14:20

B. 12m EMOM

Even: Bench Press; 10 Reps (185)

Odd: 10 Cal Bike

*Complete

C. 12m AMRAP:

30 Russian Twists

30 DC Crunches

20 Hanging DB Raises

20 Plank To Push-Ups

10 V-Ups

10 Plyo Lunges

*1+20 DB Hanging Knee Raises

23 August

Training Session AM (545a)

A. Hip Circle Work

B. Mobility

C. Crossover

D. ēvoFIT Workout

30m EMOM

Min 1: 150m Run

Min 2: 1 Round "Evo"

Min 3: 10 Burpee Over Torpedo

Min 4: 20 Torpedo Lunges

Min 5: 1 Round "Evo"

Min 6 Rest

*Complete

Training Session PM (130p)

A. Back Squat; 8,8,6,6

*245/265/305/325

B. Front Squats; 3x5

*245/245/245

C. Class Workout "Games 2021"

21-15-9

Bike Cals

Power Snatch (115)

*5:33

21 August

Training Session (730a)

WITH A TEAM OF 3 "YOU GO - I GO" FORMAT 36M AMRAP ODD ROUNDS 10/6 CAL SKI 5 BURPEES TO A HIGH TARGET + 2 SEC HANG 10 SQUATS EVEN ROUNDS 12/8 CAL ROW 7 HEAVY SLAMBALLS BIG LAP RUN

*9 Rounds Each Person 1. P1 COMPLETES ALL OF ODD ROUND, THEN P2 DOES ALL OF ODD ROUND, THEN P3. 2. TEAMS OF 4, 2 PEOPLE SHADOW EACH OTHER.

20 August

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

*Rest 2m, x2

B. 10-20-10 DB Triplet W/Fat Grips

C. Mobility

D. Crossover

E. Towel Pull-Ups; 3x5

F. ēvoFIT Class

25m AMRAP:

100 Plank Jacks

80 Pulse Squats w/Torpedo

60 S/A Torpedo Press (30/Side)

40 Torpedo Step-Ups (20")

20 Cal Bike Sprint

*Run 200m After Each Movement\

*1+60 Pulse Squats

G. 49 Burpees For Tina's Birthday

Training Session PM (130p)

A. Squat Clean From Pockets + Floor + Jerk

*225/245/255/255/255/265

B. Class WOD

"DB"

14 Cal Row

3 T2B

14 Cal Row

6 T2B

...Etc

*120 Reps (12 into Round of 27)

18 August

Training Session (115p)

A. Every 3:30 for 5 Rounds
15 Cal Bike
5-4-3-2-1 Squat Cleans
*205/225/245/265/285

B. Nordic Curls

C. Bi's

17 August

Training Session (130p)

A. Class WOD

Every 3m For 18m
200m Run Or 250m Ski
4 Burpee Over Complex (4 Push-ups)
10 Jerks - 10 Press (95#)
*6+12 Jerks

B. Bench "Pig"

15 August

Training Session AM (530a)


A1. 20 GHD's
A2. 15 Back Extensions
A3. 12 Reverse Hypers
Rest 2m, x2

B. 10-20-10 DB Triplet

C. Towel Pull-Ups

D. Mobility

E. Crossover

F. ēvoFIT Workout

7m AMRAP:
10 Cal Bike
10 Heels To Heaven
10 Push-Ups
*6+4 Cals

7m AMRAP:
20 Torpedo Sumo Squats
20 Hello Dollies
20 Torpedo Jumping Jacks
*3 Rounds

7m AMRAP:
30 1-Arm Hang Snatches
30 Sec DC Hold
30 Plank Jacks
*3 Rounds

Training Session PM (130p)


A. Back Squats; 8-8-6-6
*255/275/305/325

B. Class Workout
18 DL
6 Front Squats
12 Power Cleans
3 Thrusters
Then: 
400m Run
100 DU's
*6:40 (1m Slower Than Previous)

14 August

Training Session (730a)

TITLE FIGHT GONE BAD W/PARTNER MIN 1: PLATE PUSH (1 LAP) 25 OUT - 25 BACK MIN 2: 24/16 ROW CALS MIN 3: 18 HEAVY SWINGS (OHD) MIN 4: POWER CLEANS MIN 5: 2 BURPEES OVER YOUR PARTNER (1/EACH) THEN MAX CAL SKI MIN 6: REST 1M *29/33/32/31/29 *With Ryan

13 August

Training Session (115p)

A. 3 Position Squat Clean + 1 Jerk (Top - Bottom); 5 Sets

*185/215/235/255/275

B. Class WOD

Every 4m For 16m

400m Run

8 Cal Bike (Must run faster than 1:30 400 or 12 cal bike)

Max Burpee Pull-Ups In Remainder Of 4m Window

*15/14/10/17

*56 Reps

11 August

Training Session (130p)

A. For Time:

40 Du's

25 Power Snatches (75#)

40 Du's

20 Power Snatches (95#)

40 Du's

15 Power Snatches (135#)

40 Du's

10 Power Snatches (155#)

40 Du's

5 Power Snatches (185#)

*11:21

B. Class WOD

"POSTAL" 18M AMRAP: 10 BOX STEP-OVERS W/MB (20/14) 15 PUSH PRESS (115/75) 10 BOX STEP-OVERS (20/14) 20 CAL BIKE/SKI/ROW 15 PUSH PRESS (115/75) 10 BOX STEP-OVERS (20/14) 25 HANG POWER CLEANS (115/75) 20 CAL BIKE/SKI/ROW 15 PUSH PRESS (115/75) 10 BOX STEP-OVERS (20/14) 30 STATUE OF LIBERTY (15/10) 25 HANG POWER CLEANS (115/75) 20 CAL BIKE/SKI/ROW 15 PUSH PRESS (115/75) 10 BOX STEP-OVERS W/WB (20/14) 100 DU'S 30 STATUE OF LIBERTY (15/10) 25 HANG POWER CLEANS (115/75) 20 CAL BIKE/SKI/ROW 15 PUSH PRESS (115/75) 10 BOX STEP-OVERS W/WB (20/14)

*6+4 Step-Overs

10 August

Training Session (130p)

A. Pause Bench With Chains; 4x5 (2 Sec Pause On Chest - 25# Chains)
*205/215/225/235

B. 1RM Pause Bench; 5 Sets or Less
*235/260/275/305/320

C. For Time:
10-1 Front Squats (165)
1-10 Bench (225)
*14:52

9 August

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. Towel Pull-Ups; 3x6

D. Crossover

E. Mobility

F. ēvoFIT Class WOD

3m Amrap; Rest 90s, x3

30 Squats To MB

Max Cal Bike In Remaining Time

*41/38/46

Rest 3m

3m Amrap; Rest 90s, x3

20 Floor Press To Skull Crusher

10 Over The Torpedo Burpees

5 Torpedo Up-Downs + Press

*4 Rounds

G. Pink Loop

Training Session PM (130p)

A. Squat Cleans; 4x3

*225/235/245/255

*Then Singles @ 255/245/235/225/195/165/135

B. Class Workout

"Shooters Choice"

80 Cal Row

80 T2B

80 Burpees

*10/10 x8 and then 80 Cal Row

*12:08 (62 Second PR)

7 August

Training Session (7a)

IN TEAMS OF 3-4 PEOPLE 150/80 CAL BIKE *EVERY SWITCH, PERSON GETTING OFF BIKE MUST COMPLETE: 6 SA DEVILS PRESSES (NEXT PERSON CAN BEGIN ON BIKE AT COMPLETION) BIG LAP RUN *MAX OF 25/20 CALS BEFORE MANDATORY SWITCH THEN: 200/120 CAL ROW *EVERY SWITCH, PERSON GETTING OFF ROW MUST COMPLETE: OVER THE SHOULDER DBALL (LADIES = 6 @ 70/75) (MEN = 2 @ BIG RED OR 3 @ 150# OR 6 @ 100) *NEXT PERSON CAN BEGIN ON ROW AFTER OVER THE SHOULDERS BIG LAP RUN *MAX OF 25/20 CALS BEFORE MANDATORY SWITCH THEN: 150/80 CAL SKI *EVERY SWTICH, PERSON GETTING OFF ROW MUST COMPLETE: 12/8 SUPERMAN PUSH-UPS *NEXT PERSON CAN BEGIN AFTER PUSH-UPS BIG LAP RUN *MAX OF 25/20 CALS BEFORE MANDATORY SWITCH

*25:45 (DP + TSack)

6 August

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. Towel Pull-Ups; 3x5

D. Mobility

E. Crossover

F. ēvoFIT Class

For Time:

30-20-10

Cal Row

Cal Bike

50m Bear Crawl

*9:18

Rest 3m

12m To Complete

A. 50 W/M Situps

B. 50 SA KB Rows

C. 50 Hanging Knee Tucks

D. 45 Second Lunge Hold/Side

*Complete

Training Session PM (130p)

A. 3 Position Squat Cleans + 2 Jerks; Build To Heavy In 5 Sets

*135/165/195/225/245

B. Strict Press; 5x5

*135/145/155/165/165

C. Tested EMOM

12m EMOM

Even: 10 Cal Ski

Odd: DBL KB Front Rack SA Thrusters (Red); 4/Side

*Add 1 Cal and 1 Thruster/Arm Every Successful Round

*Complete

4 August

Training Session (115p)

A. Back Squats; 10-8-8-8

*235/250/270/290 

B. Deficit Deadlifts; 5x3

*305/335/335/335/335

C. Front Squats; 3x5

*225/235/245

D. MB Keep Away; 3x3m Rounds

*Complete

3 August

Training Session (130p)

A. 3 RFT

21-15-9 

Echo Bike Cals

Ski Cals

Rest 3m B/W Sets

*3:47 - 4:32 - 4:41 

B. Bench Workout

40 Cal Echo Bike

25 Bench

30 Cal Bike

20 Bench

20 Cal Bike

15 Bench

10 Cal Bike

10 Bench

5 Cal Bike

5 Bench

*11:33

*Any Break On Bench = 15 Yard Burpee Broad Jump Before Next Set

*155# for BW > 200#

*135# for BW < 200#

2 August

Training Session AM (530a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. 10-20-10 KB Triplet

C. Mobility

D. Crossover

E. ēvoFIT Class

12m EMOM

Min 1: 50 Sec Bird Dog

Min 2: 10 Max Effort Broad Jumps

Min 3: 15 Abmats

Rest 3m

2 Rounds For Time: 

30 Wallballs

30 KB SDLHP

20 Torpedo Press

20 Push-Ups

10 Cal Bike

10 D-O-I-U

*7:56

Training Session PM (130p)

A. Squat Cleans; 5x1 With 1 Second Pause At Knee

*235/245/255/265/265

B. Front Squats; 30X0; 3x6

*205/225/245

C. Class Workout

"HQ"

For Time: 

42-30-18

Cal Row

DB Snatches

*7:27