• Categories WOD

    021619

    WOD
    Teams of 2
    AMRAP 6min, alternating full rounds
    5 Pullups *C2B if you have them
    10 Air Squats
    -Rest 1 min-
    AMRAP 6min, alternating full rounds
    5 Hang Power Snatch, 95/65 Adv 115/80
    10 Deadlifts
    -Rest 1 min-
    AMRAP 6min, alternating full r […]

  • Categories WOD

    021419

    WOD Make up/Active Recovery
    Mobility and Maintenance

  • Categories WOD

    021319

    Strength
    EMOM for 8 min of:
    1 Squat Clean
    start at 75%, work up to 95%
    WOD
    AMRAP 12 min
    12 KB Lunges, 24/16 Adv 32/24
    5 10m Shuttle Sprints
    8 Toes 2 Bar Adv 4 Bar MU
    *each 10m run = 1 rep

  • Categories WOD

    021219

    Strength
    5 Sets of:
    2 Tempo Back Squats
    5 sec descent, 2 sec pause at bottom
    – Start @ 65% 1RM BS, work up to 80%
    WOD
    10 Clean & Jerks, 95/65 Adv 135/95
    10 Double Unders
    8 Clean & Jerks, 115/65 Adv 155/105
    20 Double Unders
    6 Clean […]

  • Categories WOD

    021119

    Strength
    5 Sets of:
    Snatch Pull + Snatch
    -work up to 90%
    WOD
    3 Sets, 1 min at each station
    Wallballs, 20/14 Adv 30/20
    Ring Pushups
    DB Snatch, 50/35 Adv 70/50
    Box Jump Overs, 24/20 Adv 30/24
    Rest
    *Can start at any station, must go in order

    […]

  • Categories WOD

    020919

    Teams of 3
    1 Round of:
    20 Power Cleans, 95/65 Adv 135/95

    Hold top of hang

    20 Front Squats

    Hold front Rack

    20 Shoulder 2 Overhead

    Hold Overhead

    20 Pullups Adv C2B

    Bar Hang

    2 Rounds of:
    15 Power Cleans, 115/80 Adv 165/115
    15 F […]

  • Categories WOD

    020819

    Strength/Skill
    3 Sets of:
    5 Close Grip Bench Press
    10 BB Bent Over Rows
    10 DB Reverse Lunges
    30sec Weighted Plank
    WOD
    Row 1000m/800m or Bike 3k/2.4K
    then..
    15-12-9-6-3 reps of:
    Deadlifts, 225/155
    Bar Facing Burpees

     

  • Categories WOD

    020719

    WOD Make up/Active Recovery
    Mobility and Maintenance

  • Categories WOD

    020619

    Strength
    5 Sets of:
    2 Pausing Split Jerk
    -Start @ 60%, work up to 75%
    WOD
    CF Open Workout 12.3
    AMRAP 18min of:
    15 Box Jumps, 20/24
    12 Push Press, 115/75
    9 Toes 2 Bar

     

  • Categories WOD

    020519

    Strength
    EMOM for 8 min of:
    1 Squat Clean
    start at 70%, work up to 90%
    WOD
    “Annie”
    50-40-30-20-10 reps of:
    Double Unders Adv Beaded Rope
    Situps  Adv 1/2 GHDs