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August 19th, 2019
Strength Stamina Squats Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats *Barbell: 72% 1RM Back Squat WOD For Time:...
August 17th, 2019
WOD Teams of 2 AMRAP 20 min: 50 Dumbbell Hang Clean and Jerks, 50/35 40/28 Calorie Bike or Row 30 Lateral Barbell Burpees 20 Deadlifts,...
August 16th, 2019
Strength Bench Press -Build to Heavy Set of 3 WOD For Time: 30 C2B Pullups Adv 15 MU 400 Meter Run 15 Overhead Squats, 135/95 Adv 165/115...
August 14th, 2019
Strength Build to Heavy 3-Position Power Clean -High Hang, Hang, Floor WOD AMRAP 15: 60 Double Unders 30/24 Calorie Bike or Row 15 Power...
August 13th, 2019
Strength Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats *Barbell: 69% of 1RM Back Squat WOD Tabata: Strict...
August 12th, 2019
Strength Every 1:30 for 7 sets 1 Pausing Power Snatch 1 Pausing Low Hang Snatch *start at 60% WOD 3 Rounds: 400 Meter Run 12 DB Snatches,...
August 10th, 2019
"31 Heroes" Teams of 2 AMRAP 31: 8 Thrusters, 155/105 6 Rope Climbs (30 PU) 11 Box Jumps, 30/24 *400 Meter Continuous Wallball Run On...
August 9th, 2019
WOD AMRAP 5: Buy-In: 35/25 Calorie Row or Bike Max Rounds of "The Chief" 135/95 Adv 155/105 Rest 5 Minutes AMRAP 5: Buy-In: 25/18 Calorie...
August 7th, 2019
Strength Deadlift 6-4-2 Heavy Set of 6 Heavy set of 4 Heavy set of 2 WOD AMRAP 7 min of: Wallballs, 20/14 Adv 30/20 EMOM: 5 Deadlifts,...
August 6th, 2019
Strength Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats *perform @ 67% of 1RM Back Squat WOD 4 Rounds for time:...
August 5th, 2019
Strength 5 Sets of: 1 Power Snatch 1 Overhead Squats 1 Squat Snatch *Build to a heavy complex WOD For Time: 21 Lateral Bar Burpees 21...
August 2nd, 2019
Strength 7 Sets: Clean Pull + Hang Clean High Pull + Hang Power Clean Set 1: 50% of 1RM Power Clean Set 2: 55% of 1RM Power Clean Sets...
July 31st, 2019
Strength Tempo Clean Deadlift 7 Sets of 1 rep Set 1: 40% Set 2: 45% Set 3: 50% Set 4: 55% Sets 5-7: 60% *Tempo: 7 Seconds Up, 7 Seconds...
July 30th, 2019
WOD For Time: 50/35 Calorie Bike or Row 3 Rounds of “Kelly” 50/35 Calorie Bike or Row *1 Round of Kelly: 400 Meter Run 30 Box Jumps,...
July 29th, 2019
Strength 3 Sets of: 3 Pausing Push Jerk *Pause in dip & catch then.. 3 Sets of: 3 Push Jerk *build to a heavy set of 3 WOD AMRAP 12 min...
July 27th, 2019
WOD Teams of 3 4 Rounds For Time (30 Minute Time Cap): 800m Run w/WB (Relay Style) 60-50-40-30: Deadlifts Front Squats Jerks Barbell...
July 26th, 2019
Strength 5 Sets of: 3-Position Snatch (High, Hang, Floor) *Build to a heavy complex WOD 5 Rounds for time: 10 Power Snatch, 95/65 Adv...
July 24th, 2019
Strength 5 Sets: Build to a Heavy Complex 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Squat Clean WOD 3 Rounds for time: 800m Run...
July 23rd, 2019
Strength Stamina Squats EMOM for 12min (6sets) odd min - 3 Front Squats even min - 6 Front Squats *perform all reps @ 65% 1RM Back Squat...
July 22, 2019
WOD AMRAP 3: 21/15 Calorie Row or Bike 21 Lateral Bar Burpees Max Overhead Squats (75/55) Rest 3 Minutes AMRAP 3: 18/13 Calorie Row or...
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