• Categories WOD

    011018

    Strength
    4 sets of:
    3 Pause Front Squats @ 70%
    5 Bent Over Rows, 135/95
    WOD
    EMOM for 20min (5 sets)
    15 Wallballs, 20/14 Adv 30/20
    10 Pullups Adv Strict/C2B
    Max Cal Row/AB
    -Rest 1 min-

  • Categories WOD

    010918

    Strength
    5 Sets of:
    2 Snatches @ 72%
    -add 5# from 12/27
    WOD
    For time:
    20 HR Pushups Adv 10 HSPU
    50 Double Unders
    30 KB Swings, 24/16 Adv 32/24
    30 HR Pushups Adv 15 HSPU
    100 Double Unders
    40 KB Swings
    40 HR Pushups Adv 20 HSPU
    150 Double Und […]

  • Categories WOD

    010818

    Strength
    4×6 Back Squat @ 68%
    -add 10#s from 12/26
    WOD
    CF Open Workout 15.1
    AMRAP 9 min of:
    15 Toes 2 Bar
    10 Deadlifts, 115/75
    5 Snatch, 115/75

     

  • Categories WOD

    010618

    Skill
    EMOM for 5 min
    30-50 Double Unders (30 sec)
    5 Toes 2 Bar  Adv 3-5 Bar MU
    WOD
    Tuff Love Event 2
    Teams of 2
    20-16-12-8-4 reps of
    Front Squats, 135/95 Adv 155/105 OHS
    Synchro Deadlifts, 135/95 Adv 155/105
    *perform 10 synchro burpees aft […]

  • Categories WOD

    010518

    Strength
    4 Sets of
    3 Pause Back Squat @ 70%
    WOD
    3min Cal Row/AB
    60 sec rest
    3min Box Jump Overs, 24/20
    60 sec rest
    3min Thrusters, 115/85

     

  • Categories WOD

    010418

    WOD Make up/Active Recovery
    Mobility and Maintenance

     

  • Categories WOD

    010318

    Strength
    4 Sets of:
    3 Hang Snatches @ 70%
    WOD
    5 Rounds for time:
    10 Pullups
    20 Goblet Squats
    30 KB Swings, 24/16
    40 Double Unders
    *C2B Pullups if you have them

  • Categories WOD

    010218

    Strength
    4 Sets of:
    3 Cleans + 1 Jerk @ 65%
    WOD
    AMRAP 16 min
    40 Burpees
    20 Push Press, 95/65
    30 Burpees
    20 Push Press, 115/75
    20 Burpees
    20 Push Press, 135/95
    10 Burpees
    with the remaining time
    Max Reps Push Press, 155/105
    *Score is max pus […]

  • Categories WOD

    010118

    Strength
    work to 85% 1RM Front Squat
    then drop 50#
    2×5 Front Squat
    WOD
    15 Deadlifts, 225/155 Adv 275/185
    30 Wallballs, 20/14 Adv 30/20
    12 Deadlifts
    24 Wallballs
    9 Deadlifts
    18 Wallballs

  • Categories WOD

    123017

    WOD
    Teams of 3
    2 Rounds for max reps
    3 min Cal Row/AB  Goblet Squat Hold
    3 min DB Snatch, 50/30 Adv 70/50 Plank Hold
    3 min Wallballs, 20/14 Adv 30/20 Bar Hang
    3 min Ring Pushup HS Hold
    *One partner must be in a hold