Avatar Grid 2.0

WOD OPTION 1OPTION 2“Bugs Bunny”AMRAP X 1012 Box Jumps (24/20)12 American KB Swings (70/53lb) (30/25kg) (Last seen 12/27/22)“Remote Bugs Bunny”AMRAP X 1012 Tuck Jumps12 American Swings HEALTHFITNESSPERFORMANCEThe shorter time cap today should allow for athletes to move fairly quickly throughout the full 10 , ...

WOD OPTION 1OPTION 2“Snoopy and Woodstock”Buy In: 100 Medball Cleans (20/14lb)(9/6kg)Into…2 RDS30 T2B40 Wall Balls50 V-UpsInto…Cash Out: 500 Double Unders25 MIN CAP“Remote Snoopy and Woodstock”Buy In: 35 Goblet SquatsInto…2 RDS15 V-Ups20 Single DB Thruster25 Sit-UpsInto…Cash Out: 200 Double Unders/Single Unde , ...

WOD OPTION 1OPTION 2“Sonic”2 RFT1000m Row25 Hand Release Push-Ups800m Run25 Pull-ups26 MIN CAP (Last seen 6/7/22)“Remote Sonic”2 RFT800m run25 Hand Release Push-Ups800m Run25 Bent Over Rows26 MIN CAP HEALTHFITNESSPERFORMANCEBig volume today! The goal for this group is to stay aerobic for as long as possibl , ...

WOD OPTION 1OPTION 2“Ah Push It”For Time50 Push Jerks (155/105lb) (70/50kg)-Every time you break, Run 100m10 MIN CAP (Last seen 11/25/22)“Remote Ah Push It”For Time50 DB Push Jerks-Every time you break, Run 100m10 MIN CAP HEALTHFITNESSPERFORMANCEHealth avatar athletes can benefit from the short high intens , ...

WOD OPTION 1OPTION 2“Stitches”EMOM X 20Minute 1: 15/12 Cal BikeMinute 2: 15 Box Jumps (24/20)“Remote Stitches”EMOM X 20Minute 1: 12 Up-Down DLMinute 2: 15 Tuck Jumps HEALTHFITNESSPERFORMANCEThe goal today for the Health avatar group is consistency of effort throughout this longer EMOM!Athletes can set them , ...

WOD OPTION 1OPTION 2Rousey Girl 2.0AMRAP X 2511 HSPU11 T2B17 Burpee Pull-Ups400m runRemote Rousey Girl 2.0AMRAP X 2511 HSPU11 V-Ups17 Burpee Tuck Jumps400m run HEALTHFITNESSPERFORMANCELonger WODs like this are a great opportunity to spend some time developing our aerobic capacity (60-70% of max HR). The be , ...

WOD OPTION 1OPTION 2“The Funk”1000m row40 Alt. DB Snatches (50/35lb) (22.5/15kg)500m row30 Alt. DB Snatches250m row20 Alt. DB Snatches15 MIN CAP“Remote The Funk”800m run40 Alt. DB Snatches400m run30 Alt. DB Snatches200m run20 Alt. DB Snatches15 MIN CAP HEALTHFITNESSPERFORMANCEIntensity level should challen , ...

WOD OPTION 1OPTION 2“Bugs Bunny”AMRAP X 1012 Box Jumps (24/20)12 American KB Swings (70/53lb) (30/25kg) (Last seen 12/27/22)“Remote Bugs Bunny”AMRAP X 1012 Tuck Jumps12 American Swings HEALTHFITNESSPERFORMANCEThis short-ish core and shoulder burner is guaranteed to boost heart rate immediately. C , ...

WOD OPTION 1OPTION 2“Bonnie and Clyde”For Time w/ Partner400 Double Unders200 Wall Balls (20/14lb)(9/6kg)200 Cal Row100 Front Squats (135/95lb)(60/45kg)32 MIN CAP *Work can be broken up anyway as long as split evenly(Last seen 12/3/22)For Time 200 Double Unders75 Jump Squats50 Burpees50 Goblet Squats19 MIN CA , ...

WOD OPTION 1OPTION 2“Mamba”AMRAP X 2448 Sit-Ups24 Cal Bike48 Up-downs24 Hollow Rocks(Last seen 12/28/22)“Remote Mamba”AMRAP X 2448 Sit-Ups24 Jump Squats48 Up-downs24 Hollow Rocks HEALTHFITNESSPERFORMANCEThis longer AMRAP doesn’t have any heavy weights or complex movements but the reps scheme will have the , ...

WOD OPTION 1OPTION 2“Radioactive”For Time:30 T2B2K Row30 T2B2k Row30 T2B26 MIN CAP (Last seen 1/24/23)“Remote Radioactive”For Time:30 V-Ups1 Mile Run30 V-Ups1 Mile Run30 V-Ups26 MIN CAP HEALTHFITNESSPERFORMANCEApproach the row at a fast consistent pace (60-80% of max HR) and scale T2B as necessary to remai , ...

WOD OPTION 1OPTION 2Amanda-Ish9-7-5C2B Pull-UpSquat Snatch (135/95lb)(60/45kg)*15/12 Cal Bike After each set including to finish the workout12 MIN CAP (Last seen 11/16/22)“Remote Amanda-Ish”18-14-10Renegade Row (No Push-Up)Alt. DB Snatch*50 Mountain Climbers Between Each Set12 MIN CAP HEALTHFITNESSPERFORMA , ...

WOD OPTION 1OPTION 2“Crazy Legs”AMRAP X 1312 Hang Power Cleans (95/65lb)(45/30kg)14 Front Rack Lunges16 Wall Balls (20/14lb) (9/6kg) (Last seen 12/15/22)“Remote Crazy Legs”AMRAP X 1312 Hang DB Clean14 DB Front Rack Lunges16 Single DB Thruster (Light) HEALTHFITNESSPERFORMANCEToday’s Hang Power Cleans and Fr , ...

WOD OPTION 1OPTION 2“Hourglass”For Time100 Double Unders75 Air Squats50 Sit-Ups25 HSPU50 Sit-Ups75 Air Squats100 Double Unders18 MIN CAP(Last seen 12/9/22)“Remote Hourglass”For Time100 Double Unders75 Air Squats50 Sit-Ups25 HSPU50 Sit-Ups75 Air Squats100 Double Unders18 MIN CAP HEALTHFITNESSPERFORMANCEBy k , ...

WOD OPTION 1OPTION 2“Up Stream”AMRAP X 122 Shoulder to OH (155/105lb) (70/50kg)2 Cal Row*Reps increase by 2 each round* (Last seen 11/3/22)“Remote Up Stream”AMRAP X 122 DB Shoulder to OH2 Up-Down DL*Reps increase by 2 each round* HEALTHFITNESSPERFORMANCEHealth avatar athletes can see huge benefit from the , ...

WOD OPTION 1OPTION 2“Dwight and Michael”30 RFT w/ Partner (I go, you go)5 Burpees5 Box Jumps (24/20)5 Push-Ups32 min Cap (Last seen 2/4/23)“Remote Dwight and Michael”15 RFT 5 Burpees5 Tuck Jumps5 Push-Ups-Rest :30 between rds.-30 min cap HEALTHFITNESSPERFORMANCENothing better on a Saturday than working out , ...

WOD OPTION 1OPTION 2“Waiting”AMRAP X 16200m run100m Farmers Carry (53/36lbs) (24/16kg)10 S/A KB S2OH* *Each arm(Last seen 8/19/22)“Remote Waiting”AMRAP X 16200m run100m Farmers Carry10 S/A DB/KB S2OH* *Each arm HEALTHFITNESSPERFORMANCEHealth avatar athletes should look to pace themselves through the first , ...

WOD OPTION 1OPTION 2“Heavy Hop”AMRAP X 1040 Wall Balls (20/14lb)(9/6kg)15 Burpee Box Jump Over (24/20) (Last Seen 1/16/23)“Remote Heavy Hop”AMRAP X 1040 Goblet Squats (Light)15 Burpee Tuck Jump HEALTHFITNESSPERFORMANCEModerate to hard sustained effort for 10 minutes! Scaling weight and skipping skill , ...

WOD OPTION 1OPTION 2“ATN”AMRAP X 1120 Alt. DB Snatches (50/35lb)(22.5/15kg)20 Goblet Lunges20 Alt. Hang DB Clean“Remote ATN”AMRAP X 1120 Alt. DB Snatches20 Goblet Lunges20 Alt. Hang DB Clean HEALTHFITNESSPERFORMANCEShort-ish WODs are great for teaching Health avatar athletes how to push the pace and learn , ...

WOD OPTION 1OPTION 2For Time:5k row28 min cap(Last tested 11/29/22)For Time:1 mile run100 Burpees28 MIN CAP HEALTHFITNESSPERFORMANCELike a 5km run, a 5km row is a great measuring stick for all athlete groups! All athletes should set a fast, sustainable pace with the goal of completing the distance as fast , ...

WOD OPTION 1OPTION 2“Juicy Fruit”AMRAP X 1575 Double Unders20 Hand Release Push-Ups15 T2B“Remote Juicy Fruit”AMRAP X 1575 Double Unders/Single Unders20 Hand Release Push-Ups15 V-Ups HEALTHFITNESSPERFORMANCEHealth avatar athletes can approach this challenging medium duration AMRAP with the goal of consisten , ...

WOD OPTION 1OPTION 2“Everlong”2:30 mins on, 1:30 off x 4 sets400m runMax Deadlifts (315/255lb) (145/115kg) in time remaining *Score is total deadlifts(Last seen 12/26/22)“Remote Everlong”2:30 mins on, 1:30 off x 4 sets400m runMax DB Deadlifts in time remaining *Score is total deadlifts HEALTHFITNESSPERFORM , ...

WOD OPTION 1OPTION 2“Khabib and the Bear”20 RFT w/ Partner (I go, you go)2 Wall Walks10 Ab-Mat Sit-Ups10 Russian KB Swings (53/35lbs) (25/15kg)25 MIN CAP (Last seen 1/21/23)“Remote Khabib and the Bear”10 RFT 2 Wall Walks10 Sit-Ups10 Russian DB/KB Swings-Rest :30 b/w rounds-20 Min Cap HEALTHFITNESSPERFORMAN , ...

WOD OPTION 1OPTION 2“Suns Out, Guns Out 2023”E2MOM X 55 Chin-Ups (1 sec pause at top of each rep)20 Alt. DB Hammer Curl“Remote Suns Out, Guns Out 2023”E2MOM X 510 Supinated Row (1 sec pause at top of each rep)20 Alt. DB Hammer Curl HEALTHFITNESSPERFORMANCEWith a longer effort today we’re looking to keep ef , ...

WOD OPTION 1OPTION 2“Just Do It”EMOM X 16Minute 1: 12 Russian KB Swings (70/53lb) (30/25kg)Minute 2: 12 Hand Release Push-UpsMinute 3: 12 Goblet SquatMinute 4: 12 SDHP (Last seen 1/1/23)“Just Do It”EMOM X 16Minute 1: 12 Russian KB SwingsMinute 2: 12 Hand Release Push-UpsMinute 3: 12 Goblet SquatMinute 4: 12 S , ...

WOD OPTION 1OPTION 2“Hang On”AMRAP X 910 Hang DB Clean (50/35lb) (22.5/15kg)10 T2B (Last seen 1/19/23)“Remote Hang On”AMRAP X 910 Hang DB Clean and Jerk10 V-Ups HEALTHFITNESSPERFORMANCEThis workout should test the grip, and the athletes ability to work at a higher level of intensity.These workouts are , ...

WOD OPTION 1OPTION 2“The Devil Wears Rogue”AMRAP X 815 Cal Row15 Burpees15 Box Jumps (24/20)-Rest 1 min-AMRAP X 815 Cal Row15 Burpees15 Box Jumps-Rest 1 min-AMRAP X 815 Cal Row15 Burpees15 Box Jumps(Pick up where you left off. Score is total rounds + reps) (Last seen 1/3/23)“Remote The Devil Wears Rogue”AMRAP , ...

WOD OPTION 1OPTION 2“Piernas”For Time:3-6-9-12Front Squat (135/95lb)(60/45kg)25-20-15-10Cal Bike12 MIN CAP (Last seen 1/4/23)“Remote Piernas”For Time:3-6-9-12DB Front Squat25-20-15-10Jump Squats12 MIN CAP HEALTHFITNESSPERFORMANCEQuick, moderately heavy squats and a sustained tempo on the bike should result , ...

WOD OPTION 1OPTION 2“Mr. Clean”EMOM X 12Minute 1: 2 Clean and Jerks (225/155lb)(100/70kg)Minute 2: 50 Double Unders (Last seen 12/29/22)“Remote Mr. Clean”EMOM X 12Minute 1: 5 DB Clean and JerksMinute 2: 50 Double Unders/Single Unders HEALTHFITNESSPERFORMANCEBuilding strength through Powerlifting and Olympi , ...