Skill: Strict Press to Hang Clean WOD: 6 Round AMAP Every 2:30 take a 1 min break At the beginning of each round start from the top: 6 Strict Presses (95/65) 8 Hang Cleans (95/65) 10 Burpee Box Jumps (20″) 12 Forward Facing Bar Hop Overs AMAP SSJ *Your score is your […]
Skill: HSPU WOD: AMRAP 20 min cap 4 HSPU 8 KBS (70/50) 12 Goblet Squats (70/50)
WOD: For Time 21 Deadlifts (225/155) 9 Rope Climbs 15 Deadlifts 6 Rope Climbs 9 Deadlifts 3 Rope Climbs 35 min cap *At some point after, during, and/or before 100 burpees must be completed. They can be broken up and performed whenever.
Skill: 3RM Front Squat 5, 5, 3, 3, 3 WOD: 4RNFT, Max Effort 5 Unbroken Front Squats (135/95) 60 Double Unders (20 WJR) 5 Unbroken Front Squats (135/95) 30 V-Ups 5 Unbroken Front Squats (135/95) Max Effort Pull Ups *Go heavy today on the front squats 25 min cap […]
Skill: Mobility WOD: Ladder 10-9-8-7-6-5-4-3-2-1 SDHP (95/65) Vertical Jumps Bentover Rows (95/65) Front Rack Lunges (95/65) 1 for 1 25 min cap
Skill: Hang Snatch Each Race is 4 minutes long and there will be a 2 min rest in between races. (34 minutes altogether) Partners can use different weight for the Wall balls but everything else must be the same weight Race 1: AMAP calories on the row while one person is holding the top […]
Skill: Clean and Hang Clean 10 Round EMOM 1 Clean + 1 Hang Clean (2 reps per round) WOD: Fight Gone Bad Rower Toes to Bar (Mod: Hanging KT) Air Squats Hang Cleans Dips (bench or ring) *Only 3 people should start at the same station
18 Box Overs (24/20) 180 Jump Ropes 18 3″ Deficit Chest to Deck Push Ups 180 Jump Ropes 18 Ground to Overhead (45/25) Plate 180 Jump Ropes 18 Broad Jumps 180 Jump Ropes 18 HRPU 180 Jump Ropes 35 min cap *All Jump Ropes are Singles
Skill: Rope Climb WOD: For Time of 21-15-9 25 min cap KB Press Left (45/30) KB Press Right (45/30) KB Weighted Crunch (45/30) KB One Arm Racked Lunge (45/30) 1 for 1 Burpees *4 Rope Climbs before and after every round (4 sets total) *Start half the class 2 minutes behind the first […]
Skill: 3RM Back Squat (5,5,3,3,3) WOD: AMRAP 25 Minutes on the clock Buy in: 3 Rounds of 10 Banded Air Squats 8 Hip Band Walks Left 8 Hip Band Walks Right into AMRAP with the remaining time of 15 Wall Balls (20/14) 15 Slam Balls (30/20) 15 Hollow Rocks […]
Skill: Mobility WOD: EMOM – 24 Rounds Min 1: 5 Snatches (135/75) Min 2: 10 Pull Ups (mod: 10 Ring Rows) Min 3: 10 Lateral Bar Over Burpees Repeat for 21 more minutes
Skill: Rope Climb WOD: Partner 7RFT 8 Front Squats (155/95) 10 Burpee Box Jumps (hip needs to come to full extension) (24/20) 20 Weighted Crunches (45/25) 10 SSJ (2 for1) 30 min cap *While one person is working on the 7RFT, the other person is performing 3 rope climbs. Switch and pick up […]
Skill: Hang Clean WOD: 20 Min AMRAP 2 Deadlifts + 2 Hang Cleans (135/95) 15 HRPU 10 Toes to bar (mod: Hanging knee tucks-15reps) 20 Forward Hops over Bar *Every Round increase the DL and HC by 2 reps 2+2, 15, 10, 20 4+4, 15, 10, 20 6+6, 15, 10, 20 ….continue for […]
Skill: DB Snatch WOD: 30 Min Ladder 3, 6, 9, 12, 15, 18, 21, … Wall Balls (20/14) ABMAT Sit Ups Slam Ball (30/20) Hollow Rocks *5 DB Snatches (50/30) 2 for 1 after every round *25 Double Unders (75 singles) after every round 3, 3, 3, 3, 5, 25 6, 6, 6, 6, […]
Skill: HSPU WOD: 5 Min AMAPS With 5 minutes on the clock perform: 10 Sprints out front (there back = 1) with the remaining time complete as many HSPU as possible 2min rest 8 Sprints then AMAP Bentover Rows (135/95) 2min rest 6 Sprints then AMAP Dips 2min rest 4 sprints then AMAP Pull ups […]
Strength: 3RM Deadlift (5,5,3,3,3) Skill: Thruster WOD: Survivor Rounds 0-2 Min 8 Thrusters (95/65) 8 Box Jumps (20″) 8 Pistols (1 for 1) 8 Burpees 2-5 Min 10 Thrusters (95/65) 10 Box Jumps (20″) 10 Pistols (1 for 1) 10 Burpees 5-9 Min 12 Thrusters (95/65) 12 Box Jumps (20″) 12 Pistols […]
Skill: Mobility WOD: 5RFT 5 Rope Climbs (8 mods) 24 OHL steps with Plate (45/25) 1 for 1 60 Double Unders (180 Singles) 12 Broad Jumps 10 Toes to Bar (mod: 15 Hanging knee tucks) *We may have to share ropes
30 Min AMRAP 10 Box Jumps (20) 10 Push Press (115/65) 20 V Ups 10 KBS (55/30) 10 Plate Burpees 20 Weighed Crunches (45/25) Top Scores: Mo 5+52, Andy 5+50, Eric 5+20 Mary C 6+62, Natalie 4+18
Skill: Bench WOD: Follow the Leader Part A: Ladder 1-2-3-4-5-6-7-8-9-10-11… for 14 minutes Bench Press (135/65) Deadlift (185/135) ABMAT Sit Ups Part B: 14 min AMRAP 10 Cal Row 10 Double KB Front Squat (35/20) each arm 15 V-Ups In both parts, Athlete 1 starts on ready, set, go. When Athlete 1 […]
Skill: Clean and Jerk (push) WOD: 20 Min EMOM EVEN: 10 Air Squats into AMAP Cleans (stop at the 50sec mark) (155/95) ODD: 5 Burpees into AMAP Shoulder to Overheads (stop at the 50 sec mark) (155/95)
Skill: DB Snatch 35 Min on the Clock 50 DB Snatches 1 for 1 (50/30) 50 Step up and Overs (50/30) With KB 50 KBS (50/30) 50 Push Ups (chest to deck and HRPU, switch every 5 reps) 50 Dips (any variation) 50 Wall Balls (20/14) Every 25 reps, run 3 sprints on […]
Skill: HSPU WOD: 24 Min AMRAP 4:1 8 Bentover Rows (115/75) – Under control 6 HSPU 10 Pull Ups (mod: TRX Rows – Challenge Yourself) share space if needed 10 Box Jumps (30/24) (mod: jump onto a smaller box unless limited by injury) *Every 4 minutes take a 1 minute break. Goal: Stay strict […]
Categories
Recent Posts
Archives
- May 2023
- April 2023
- March 2023
- February 2023
- January 2023
- December 2022
- May 2022
- April 2022
- March 2022
- February 2022
- January 2022
- December 2021
- November 2021
- October 2021
- September 2021
- August 2021
- July 2021
- June 2021
- May 2021
- April 2021
- March 2021
- February 2021
- January 2021
- December 2020
- November 2020
- October 2020
- September 2020
- August 2020
- July 2020
- June 2020
- March 2020
- February 2020
- January 2020
- December 2019
- November 2019
- October 2019
- September 2019
- August 2019
- July 2019
- June 2019
- May 2019
- April 2019
- March 2019
- February 2019
- January 2019
- December 2018
- November 2018
- October 2018
- September 2018
- August 2018
- July 2018
- June 2018
- May 2018
- April 2018
- March 2018
- February 2018
- January 2018
- December 2017
- November 2017
- October 2017
- September 2017
- August 2017
- July 2017
- June 2017
- May 2017
- April 2017
- March 2017
- February 2017
- January 2017
- December 2016
- November 2016
- October 2016
- September 2016
- August 2016
- July 2016
- June 2016
- May 2016
- April 2016
- March 2016
- February 2016
- January 2016
- December 2015
- November 2015
- October 2015
- September 2015
- August 2015
- July 2015
- June 2015
- May 2015
- April 2015
- March 2015
- February 2015
- January 2015
- December 2014
- November 2014
- October 2014
- September 2014
- August 2014
- July 2014
- June 2014
- May 2014
- April 2014
- March 2014
- February 2014
- January 2014
- December 2013
- November 2013
- October 2013
- September 2013
- August 2013
- July 2013
- June 2013
- May 2013
- April 2013
- March 2013
- February 2013
- January 2013
- December 2012
- November 2012
- October 2012
- September 2012
- August 2012
- July 2012
- June 2012
- May 2012
- April 2012
- March 2012
- February 2012
- January 2012
- December 2011
- November 2011
- October 2010
- August 2010
- March 2010
- February 2010