WODS

26 May 2018

Twisted Partner Karen With a partner for time: 300 wallballs (20/12) * one partner working at a time. * every time you break your wall balls you switch partners * when not wall balling, run 200m

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25 May 2018

"Bradshaw" 10 RFT 3 HSPU 6 Deadlift 225/185 (L3) 185/135 (L2) 135/95 (L1) 12 Pull-ups (L3) Banded (L2) Jumping (L1) 24 DU // 72 Singles **Beginners - do half rounds

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24 May 2018

STRENGTH: Bench Press x 8 @ 65/70/75% WOD: Tabata each of: Air Squats Push-Ups KB Swings (70/50) (50/35) (35/25) Score is your total of the lowest rounds for each of the 3 movements

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23 May 2018

STRENGTH: Sumo Deadlift x 6 @65/70/75/75 WOD: 5 RFT 200 M Run 9 Hang Power Cleans 135/95 (L3) 95/65 (L2) 45/35 (L1) 6 Front Squats 3 Push Jerk

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22 May 2018

STRENGTH: Push Press x 8 @ 65/70/75% WOD: 10 Min AMRAP 7 T2B (L3) K2E (L2) K290 (L1) 10 OH Squats 95/65 (L3) 65/45 (L2) 45/35 (L1) 10 Box Jump Overs 30/24 (L3) 24/20 (L2) 20/16 (L1)

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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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