WODS

5 May 2018

Partner Helen: With a Partner -  6 Rounds (3 ea) FT of: 21 KBS 12 Pullups When not doing the above you run 400m. Cannot start your run or round till your partner has completed theirs.

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4 May 2018

"Fight Gone Bad!" 3 Rounds For Total Reps in 17 minutes 1 minute Wall Balls (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest Perform 1 minute of work at each of the...

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3 May 2018

STRENGTH: Back Squat 1 RM WOD: 15-12-9-6-3 Ring Rows Front Squats 135/95 (l3) 95/65 (l2) 65/45 (l1) KB Swings 50/35 (l3) 35/25 (l2) 25/15 (l1)

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2 May 2018

STRENGTH: Bulgarian Split Squats x3x3 @ heavy WOD: 10 min AMRAP 50 DU's 10 Push-ups 15 Air Squats

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1 May 2018

STRENGTH: Bench 3 RM WOD: For Time: 10 Burpees 10 Wall Ball - 20/14 (L3) 15/12 (L2) 12/12 low (L1) 20 Burpees 20 Wall Ball 30 Burpees 30 Wall Ball *Beginners: Half reps

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30 April 2018

STRENGTH: Sumo Deadlift 3 RM WOD: 3 Rounds FT 20 OH Squats 135/95 (L3) 95/65 (L2) 45/35 (L1) 10 Burpee Pull-ups 5 T2B

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28 April 2018

With a partner, 8 Rounds for Time (4 per partner) 3 Gym Lengths Farmer KB Carry (2×35/2×50) 10 Burpee Box Jumps (24/20) 20 AbMat Situps 3 Gym Lengths Farmer KB Carry (2×35/2×50) *Partner not working completes a 400...

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27 April 2018

"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition as needed!

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26 APRIL 2018

STRENGTH: Push Press 3 RM WOD: 4 RFT of: 15 Wall Balls 30/20 (l3) 20/14 (l2) 15/12 (l1) 20 KB Swings 70/50 (l3) 50/35 (l2) 35/25 (l1) 25 DU's (l3) 75 ssdu (l2) 75 Singles (l1)

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25 APRIL 2018

STRENGTH: Back Squat 3 RM WOD: "Grace" 30 Clean & Jerks For Time 135/95 (L3) 95/65 (L2) 65/45 (L1)

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24 April 2018

Strength: Oly - Hang Power Snatch 2 RM WOD: 12 Min AMRAP 6 T2B (L3) K2E (L2) K290 (L1) 12 Push Press 95/65 (L3) 65/45 (L2) 45/35 (L1) 6 Pistols (each leg) (L3) Box Pistol (L2) 24 Squats (L1)

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23 April 2018

STRENGTH: Bench x 5 @ 70/75/80 WOD: 5 RFT (3 RFT- BEG.) 200 M Run 9 Hang Power Cleans 135/95 (L3) 95/65 (L2) 65/45 (L1) 6 Front Squats 3 Jerks

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