WODS

16 December 2017

Cleaning Cindy With a partner complete: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Power Clean, 155/115lbs. 1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats) Either partner is allowed to complete the clean reps. Each partner must alternate rounds of...

read more

15 December 2017

"""Nate""" 20min AMRAP 2 Muscle Ups Ring MU (L3) 3 PU+2 Ringdips (L2) 3JPU+2RD (L1) 4 HSPU HSPU (L3) box from feet (L2) Box from knees (L1) 8 KB Swings 70/50 (L3) 50/35 (L2) 35/25 (L1)

read more

14 December 2017

STRENGTH: Back Squat 1 RM WoD: 100 Wallballs for time 30/20 (L3) 20/14 (L2) 15/12 (L1) *At the start of every minute, complete 4 burpees

read more

12 December 2017

STRRNGTH: Bench 3 RM WOD: 3 RFT of: 50 SU's 40 KB Swings 30 Wall Balls 30/20 (L3) 20/14 (L2) 15/12 (L1) 20 Push-ups 10 Burpees

read more

11 December 2017

Strength: Deadlift 3 RM WOD: 12 Min AMRAP 15 Deadlifts 115/75 (L3) 95/65 (L2) 45/35 (L1) 12 Hang Power Cleans 9 Shoulder to OH 50 DU's / 150 Singles

read more

9 December 2017

w/a Partner 6 Rounds for time: 300m Row 21 KBS (50/35) 12 Pullups One partner does the row, the other the KBS and Pullups, switch when complete.

read more

8 December 2017

STRENGTH: Front Squat x 8 @ 65/70/75% WOD: "Adam Brown" 2 RFT 24 Deadlift 245/205 (L3) 185/135 (L2) 135/95 (L1) 24 Box Jumps 24/20 (L3) 20/16 (L2) 16/20 (L1) 24 Wall ball Shots 20/15 (L3) 20/14 (L2) 15/12 low (L1) 24 Cleans 145/105 (L3) 115/85 (L2) 65/55...

read more

7 December 2017

STRENGTH: Strict Press 3 RM WOD: 7 Rounds for Total Reps 1 Min KB Snatch 50/35 (L3) 35/25 (L2) 25/15 (L1) 1 Min Burpees *Rest exactly 20 sec between rounds

read more

6 December 2017

STRENGTH: Back Squat 3 RM WOD: 14 min AMRAP 4 T2B 6 Ski Jumps (over the bar the bar and back) 8 Power Snatch 95/65 (L3) 65/55 (L2) 45/35 (L1)

read more

5 December 2017

STRENGTH: Oly - Hang Full Snatch 2 RM WOD: 21-18-15-12-9-6-3 Wall Ball 30/20 (L3) 20/12 (L2) 12/12 low (L1) KB Swings 70/50 (L3) 50/35 (L2) 35/15 (L1) DU's

read more

4 December 2017

STRENGTH: Bench x 5 @ 70/75/80 WOD """Fran""" 21-15-9 Rep rounds of Thrusters 95/65 (L3) 65/55 (L2) 45/35 (L1) Pull-ups (L3) Banded (L2) Jumping (L1)

read more