Valentine's Day Massacre

1RM Banded Bench, Females Only WOD #4

5 minutes for Female 1 and Female 2 to establish a 1RM Bench Press with Mini Bands (Scaled, Micro Mini Bands)

• No hand offs
• Bar must be locked out before returning to the rack
• BANDS WILL BE SET UP BY YOUR JUDGE.  NO ADJUSTING.

1RM Banded Bench, Males Only WOD #5

5 minutes for Male 1 & Male 2 to establish a 1RM Bench Press with Mini Bands (Scale, Micro Mini Bands)

• No hand offs
• Bar must be locked out before returning to the rack
• BANDS WILL BE SET UP BY YOUR JUDGE.  NO ADJUSTING.

1RM Clean and Jerk Sponsored by Barry Farmer Draperies WOD #7

 All teammates establish a 1 RM Clean and Jerk in 8 minutes

• One teammate lifting at a time
• Athletes must declare weight to judge before lifting

Fight To Finish Sponsored by Jorge Gurgel MMA WOD #6

AMRAP 20 min.

200 M/F Synchro Kettlebell Snatches (Scaled, Kettlebell Swings), 53#/35# 

75 Team Accumulated Calories on Air Assault Bike

150 M/F Synchro Wall Balls, 20/14

75 Team Accumulated Calories on Air Assault Bike

100 M/F Synchro Toes to Bar (Scaled, Hanging Knees Above Parallel)

75 Team Accumulated Calories on Air Assault Bike

• One male and one female working at a time on kettlebell movements, wall balls and toes to bar/hanging knee raise
• Calories can be accumulated by one teammate at a time in any order
• All nonworking athletes stand behind the white line

Gorillanastics Sponsored By Balanced Cafe WOD #10

AMRAP 2 Minutes: Ring Muscle Ups (Scaled, Bar Muscle-ups)



• Switch teammates anytime and in any order
• One person working at a time
• All nonworking teammates behind the white line

Gorillanastics Sponsored By Balanced Cafe WOD #8

AMRAP 2 Minutes: Chest to Bar Pull-ups (Scaled, Pull-ups)

• Switch teammates anytime and in any order
• One person working at a time
• All nonworking teammates behind the white line

GORILLANASTICS SPONSORED BY BALANCED CAFE WOD #9

 AMRAP 2 Minutes: Bar Muscle Ups (Scaled, Chest to Bar Pull-ups)

• Switch teammates anytime and in any order
• One person working at a time
• All nonworking teammates behind the white line

Mobility fit Frenzy Wod #1

4 minute AMRAP

Buy in: 100 Thrusters, 95/65 (Scaled, 65/45)

• M/F Working at one time to accumulate reps
• Male holds barbell overhead while female works and vice versa

Synchro/Partner Burpee Box Jump Overs, 24/20

• M1/F1 complete a burpee box jump over followed by M2/F2.
• Feet of M1/F1 have to hit the floor on opposite side before M2/F2 can initiate burpee box jump over. 
• Rep is complete when M2/F2 touch the opposite sides floor with feet
• Scaled may step up/over

Mobility fit Frenzy WOD #2:

4 minute AMRAP



Buy in: 100 Hang Power Cleans, 135/85 (Scaled, 95/65)

• M/F Working at one time
• Male holds front rack while female works and vice versa

Synchro/Partner Burpee Box Jump Overs, 24/20

• M1/F1 complete a burpee box jump over followed by M2/F2.
• Feet of M1/F1 have to hit the floor on opposite side before M2/F2 can initiate burpee box jump over. 
• Rep is complete when M2/F2 touch the opposite sides floor with feet
• Scaled may step up/over

Mobility Fit Frenzy Wod #3

4 minute AMRAP



Buy in: 100 Deadlifts, 185/125 (Scaled, 135/95)

• M/F Working at one time
• Male holds bar in hang while female works and vice versa

Synchro/Partner Burpee Box Jump Overs, 24/20

• M1/F1 complete a burpee box jump over followed by M2/F2.
• Feet of M1/F1 have to hit the floor on opposite side before M2/F2 can initiate burpee box jump over. 
• Rep is complete when M2/F2 touch the opposite sides floor with feet
• Scaled may step up/over