• Categories WOD

    110718

    Strength
    5 Sets of:
    Snatch Pull + Snatch
    -work up to 95%
    WOD
    For Time:
    80/60 Cal Row or Bike
    50 Box Jump Overs, 24/20
    40 Burpees
    30 Toes 2 Bar Adv 12 MUs

     
     

  • Categories WOD

    110618

    Strength
    Back Squats
    work to 90% 1RM for a set of 2
    then..
    drop 20#s and complete
    3×2 @ drop weight
    WOD
    3 Rounds for time of:
    5 Power Cleans, 135/95
    7 Front Squats
    30 Double unders
    Rest..then together
    Tabata Empty Bar Strict Press
    *Score i […]

  • Categories WOD

    110518

    Strength
    5 Sets of:
    Squat Clean + Power Clean + Split Jerk
    -work up to 95% 1RM C&J
    *Do not attempt a PR
    WOD
    3 Sets, 1 min at each station
    KB Swings, 24/16 Adv 32/24
    V-Ups
    KB Reverse Standing Lunges
    Pullups Adv C2B
    Wallballs, 20/14 Adv 3 […]

  • Categories WOD

    110318

    WOD
    Teams 3
    AMRAP of 22min of:
    45 Power Snatch, 95/65 Adv 115/80
    30 Back Squats
    15 Synchro Bar Facing Burpees
    *One partner must hold 2 KBs in the front Rack

  • Categories WOD

    110218

    Strength
    5-5-4-3-2 reps of:
    Deadlift
    -work up to 90%
    WOD
    For Time:
    100 Double Unders
    21 Toes 2 Bar Adv 9 MU
    9 Burpee Box Jumps, 24/20 Adv 30/24
    75 Double Unders
    15 Toes 2 Bar Adv 7 MU
    15 Burpee Box Jumps
    50 Double Unders
    9 Toes 2 Bar Adv 5 […]

  • Categories WOD

    110118

    WOD Make up/Active Recovery
    Mobility and Maintenance

  • Categories WOD

    103118

    Happy Halloween!!
    Strength
    5 Sets of:
    Snatch Pull + Snatch
    -perform @ 90%
    WOD
    “Zombies Vs. The Living”
    3 Rounds of:
    10 Push Press, 95/65
    31 KB Swings, 24/16
    18 KB Lunges, 24/16
    then..
    -Rest 2 min-
    then..
    2 Rounds of:
    10 Push Pre […]

  • Categories WOD

    103018

    Strength
    Back Squats
    work to 85% 1RM for a set of 3
    then..
    drop 20#s and complete
    3×3 @ drop weight
    WOD
    AMRAP 8 min of:
    Max Effort Wallballs, 20/14 Adv 30/20
    Every min on the min
    5 Deadlifts, 245/165
    *Score is total wallballs

  • Categories WOD

    102918

    Strength
    5 Sets of:
    Power Clean+ Hang Squat Clean + Split Jerk
    -work up to 90% 1RM C&J
    WOD
    4 Rounds for time
    8 Clean & Jerks, 135/95
    35 Double Unders
    Run 275m

  • Categories WOD

    102718

    WOD
    Teams of 2
    100 cal bike/row
    then..
    10 Rounds of:
    10 Power Clean, 135/95 Adv 165/115
    5 Shoulder 2 Overhead
    10 Back Squats
    12 Lateral Bar Burpees
    then..
    Run 800m