WODS

19 May 2018

**Saturday's Partner WOD!** 6 Rounds for Time 25 Min Cap 20 Box Jumps 30 KBS 40 Double-Unders (120 Singles) Split the work with your partner.

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19 May, 2018

With a partner - 6 Rounds for Time: 20 Box Jump (24/20) 30 Kettlebell Swings (50/35) 40 Double Unders (120 Singles) * Split the work as needed with your partner.

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18 May 2018

Angie 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats *Complete ALL reps of 1 each exercise before moving on to the next

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17 May 2018

STRENGTH: Oly - Power Clean x3 EMOM 6 Min (adding weight each min) WOD: 4 Rounds for Total Reps: 90 Seconds each of: Wall-balls 20/14 (L3) 15/12 (L2) 12/12 low (L1) KB Snatch 50/35 (L3) 35/25 (L2) 25/15 (L1)

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16 May 2018

STRENGTH Bench Press x 5 EMOM 6 Min (adding weight each min) WOD: 10 Min AMRAP 7 Burpees 7 Box Jumps 24/20 (L3) 20/16 (L2) 16/12 (L1) 7 Thrusters 95/65 (L3) 65/45 (L2) 45/35 (L1)

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15 May 2018

STRENGTH: Sumo Deadlift x 3 EMOM 9 Min (adding Weight each Min) WOD: 12 Min AMRAP 40 Squats 30 Sit-ups 20 Push-ups 10 Good mornings 95/65 (L3) 65/45 (L2) 45/35 (L1)

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14 May 2018

STRENGTH: Split Jerk x 2 EMOM 7 Min (adding weight each Min) WOD: 12-9-6-3-6-9-12 Front Squats 135/95 (L3) 95/65 (L2) 65/45 (L1) Burpees

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12 May 2018

Partner WOD for time. Break up the rounds of 150 as you like. 50 Double Unders per partner (150 singles) 150 Pullups 40 Double Unders per partner (120 singles) 150 Pushups 30 Double Unders per partner (90 singles) 150 Situps 20 Double Unders per partner (60 singles)...

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11 May 2018

BENCHMARK "THE CHIEF" Complete 5 rounds of the following: 3 Minute AMRAP of: 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats 1:00 rest between rounds

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10 May 2018

Drop snatch - 10 min technique then 4 rounds EOM to find 3RM Helen 3 RFT 400 M Run 21 KB Swings 50/35 (L3) 35/25 (L2) 25/15 (L1) 12 Pullups (L3) Banded (L2) Jumping (L1)

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9 May 2018

STRENGTH: Power Clean 1RM WOD: 15 min AMRAP Half run/reps 200 M Run 20 Wall Ball 20/14 (L3) 15/12 (L2) 12/12 low (L1) 10 KB 50/35 (L3) 35/25 (L2) 25/15 (L1)

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7 May 2018

STRENGTH: Push Press 1 RM WOD: For Total Reps 1 Min Thrusters 95/65 (L3) 65/45 (L2) 45/35 (L1) 1 Min Burpees 2 Min Thrusters 2 Min Burpees 3 Min Thrusters 3 Min Burpees

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