The shirts will also be available online and can be shipped.  If you are ordering online and will pick it up at Verve, make sure you don’t select the shipping option.  To place a preorder now, click HERE

Below are the designs.

WOD-

“The Ghost”
6 Rounds for reps:
1 Minute row for calories
1 Minute burpees
1 Minute double unders
1 Minute rest

SPRINT-

5 rounds for time
100 Double Unders
30 Burpee Box Jump Overs

WOD-

Working in teams of 2, complete for time:
Buy in for each round-
1 Round of strict “Cindy”
5 Strict pull-ups
10 Push-ups
15 Air squats

Then, clean and jerk ladder-
Round 1- 5 reps @155#(105#)
Round 2- 4 reps @ 165#(115#)
Round 3- 3 reps @ 185#(125#)
Round 4- 2 reps @ 205#(135#)
Round 5- 1 rep @ 225#(155#)

WOD-

For time:
Snatch a ton
Run 400m
Front squat a ton
Run 400m
Deadlift a ton
Run 400m

*Weight and rep options:
50 reps @ 40#
40 reps @ 50#
25 reps @ 80#
20 reps @ 100#
16 reps @ 125#
13 reps @ 155#

SPRINT-

In teams of 2:
1 round
150 Knees to Elbows
150 Push Ups
2 rounds
50 Pull Ups
50 Cal Assault Bike
3 rounds
25 Chest to bar
25 KB Shoulder to OH

WOD-

For time, 40-30-20-10 reps of:
DB push press, 40#(25#)
Alternating DB snatch, 40#(25#)
*50′ Handstand walk after each round

SPRINT-

15m AMRAP
25/21 Cal Row
20 Slamball/Sandbag Box Step Ups
10 Burpee Slamball/sandbag Deadlifts

WOD-

Hang power snatch
3-3-3-3-3

Then, 3 rounds for load:
3 Snatch bear complex
Rest 2-3 min between efforts

*Snatch bear complex is:
Snatch grip deadlift
Hang power snatch
Snatch balance
Overhead squat
Squat snatch

SPRINT-

In teams of 3
6 min AMRAP Cal on Bike
*rest 1 min
6 Min AMRAP Cal on SKi Erg
*rest 1 min
6 min AMRAP Cal on Rower
*Switch every :20 – :30

WOD-

5 x 2 min on/ 1 min off, for max reps:
8(5) Calories on bike
10 Toes to bar
In time remaining, as many thrusters as possible, 115#(75#)

SPRINT-

5 rounds
3 Rope Climbs
12 KB Snatches
18 Box Jumps Overs

WOD-

2 Rounds for time:
100 Double unders
50 KB deadlifts, 24kg(16kg)
50 Ab-mat sit-ups
50(35) Calorie row
100m KB farmer carry, 24kg(16kg)

SPRINT-

In teams of 2
3 rounds
100 Wallballs
50 Single Arm DB Push Press (50/35)
25 Toes to bar

The shirts will also be available online and can be shipped.  If you are ordering online and will pick it up at Verve, make sure you don’t select the shipping option.  To place a preorder now, click HERE

The preorder ends on February 14th.

Below are the designs.

WOD-

Shoulder press
1-1-1-1-1

Then, 3 rounds for reps:
50′ Orange lid drag
Max rep set shoulder press @ 65-70% of today’s heaviest
50′ Orange lid drag
Rest 2 minutes

SPRINT-

For time
Part 1
21 DB Clean and Jerk (50/35)
500m Row
*rest how long it took you to complete Part 1
Part 2
15 Burpees over a parallet
400m Run
*rest how long it took you to complete Part 2
21 Thrusters (50/35)
.5 Mile Ass Bike
**20 MIN CAP

WOD-

“The Chief”
5 Rounds, on a 3:00 clock as many rounds as possible of:
3 Power cleans 135#(95#)
6 Push ups
9 Air Squats
Rest 1:00 between rounds

WOD-

Working in teams of 2, complete 3 rounds for time:
50 Pull-ups
50 Medicine ball cleans
800m run

SPRINT-

The Wirtz
4 Rounds
14 Cal Bike
16 Thrusters (35/20)
10 Slamballs
14 Cal Bike
16 Box Jumps
10 Air Squats
14 Cal Bike
16 Wallballs
10 Burpees