Strength:Deadlift, 5×4, 85%, EMOM WOD: 3 Rounds Round 1: For Time or As much as Possible in 4 minutes 30 KBS (50/35) 100 Double Unders 15 Ring Dips (mod: Any other type) 100 Double Unders 30 S2O (115/75) Round 2: For Time or As much as Possible in 6 minutes Round 3: For Time or […]
Strength: Hang Clean, 4×3, EMOM, 70% of 1 RM Clean (NOT % of 1RM hang clean) WOD: 5RFT 30 Alt Pistols (1 for 1) 20 TRX Rows/Ring Rows 10 Hang Cleans (115/65) 25 Min Cap in total Shoutouts: Coach Josh Roden Bday, Vivian 2 Year Anniversary Box News: If you know anyone interested in giving […]
Strength: Floor Press, 4×8, Every 90 Sec <—(repeat from 8.28.15) WOD: AMRAPS 10 Min AMRAP of 5 Power Snatches (95/65) 4 Broad Jumps 15 Hollow Body Rocks 4 Broad Jumps 3 min rest 12 Min AMRAP of 10 Burpees 3 Muscle Ups (mod: the next hardest thing) Rest 30 sec Shoutouts: Happy Bday Val, […]
Strength: Front Squat, 5×3, 90% of 3RM, Every 90 Sec (0, 1:30, 3, 4:30, 6) WOD: Reverse Fight Gone Bad 1 Min AMAP Thrusters (95/65) 1 Min AMAP Toes 2 Bar 1 Min AMAP HRPU 1 Min Rest = 1 Round *Keep one RUNNING total of all the thrusters plus T2B plus HRPU you complete […]
Tabata Style Rope Slam/V-Ups Left Plank/Right Plank Shoot Through/Wall Sit DB Thruster/ABMAT Sit Up TRX Row/Burpee Sled Push/Plank Rower/Rower
Strength: Snatch, 7×2, 80%, Every 60-75 Seconds WOD Partner AMRAP 25 minutes: 4 Rope Climbs 9 Power Snatches (115/75) 16 Box Jumps (24/20) 25 Synchronized KBS (50/35) *Switch on and off when you wish besides KBS, which must be performed in-sync.
Strength: Every 90 Seconds (0, 1:30, 3, 4:30, 6, 7:30) Strict Press, 2×3 (your second set should be a heavy 3 reps) Push Press, 2×3 (your second set should be a heavy 3 reps) Push Jerk, 2×3 (your second set should be a heavy 3 reps) *Record Heaviest P.J *Weight Should be added every set […]
Strength: Hang Clean, 4×3, EMOM, 65% of 1RM Clean WOD 5 Rounds of: 3 Sprints (200ft x 3) 5 Hang Squat Cleans (60%) *90 Second Rest after each round (even final round) *Record your score after your 5th clean on your 5th round…(don’t add in your 90 second rest) Then on your own: Hang Cleans […]
Strength: Bentover Row, 4×8, Strict Form, Every 90 Second WOD 10 Rounds of 7 Toes to Bar 7 SDHP (135/95) 1 Min Rest after each round (even final round) *Record Time then move into 30-20-10 NFT Alt Pistols Box Jump Overs (24/20) 25 Min Cap
Strength: Back Squat, 70%, 4×4, EMOM, Be Fast WOD: “2 Min on, 1 Min off” For time 21-15-9 Thrusters (115/75) Pull Ups Weighted Crunch (45/25) Slam Ball (50/30) 20 min cap
5 Stations 1 Min rest after each station 3 Min Gliders 2 Min K2B/Plank 1 Min Burpee 3 Min Rower 2 Min Mountain Climbers 1 Min Burpees 3 Min Air Squats 2 Min Push Ups 1 Min Burpee 3 Min WJR 2 Min Shoot Throughs 1 Min Burpee 3 Min […]
Strength Complex: 4×4 of Power Clean, Left Leg Front Rack Lunge, Right Leg Lunge = 1. (0, 1:30, 3, 4:30) WOD: Partner AMRAP – 25 minutes 2 Rope Climbs 9 HSPU 16 Box Jumps 9 Front Rack Lunges (95/65) 2 for 1 *While one person works on the AMRAP the other person runs a 400 meter […]
Strength: Snatch, 5×2, 90%, every 90 second WOD: “AMRAP, EMOM” 10 Min AMRAP of: 15 Left Arm KB/DB Snatch (50/35) 15 Right Arm 30 Plate Burpees 3 min rest 6 Min EMOM 4 Muscle Ups (mod: closest thing to be as difficult) 1 Min Rest 3 RFT of: 1 min plank 30 ABMAT Sit Ups
Strength: Floor Press, 5×5, Every 90 sec WOD: “AMRAP” – 25 minutes 200 Meter Run 10 Toes to bar 20 HRPU 30 Air Squats
Strength: Back Squat, 5×3, Start at 80%, Every 90 Sec Try to beat old 3RM WOD: For Time 15 Power Cleans (85%) 30 Bar Facing Burpees (lateral burpee, face bar when jumping over) 60 Wall Balls (20/14) 200 Double Unders
Strength: S2O, 4×9, Every 2 min (3 Strict, into 3 Push press, into 3 Push Jerk) (0,2,4,6) *warm up to a heavy 3 rep strict press before beginning 4×9 Get your weight from last time and try to beat it: 8.7.15 GOAL: really really really push yourself on the work because the rest period is very […]
Rope Slam Burpee Hip Bank Walk Holding Med Ball Bench Hops Step Ups holding KBs Seated Bicep Curl Squat Jumps Tire Flip TRX Row Rower G2O rd 1: 30:20 2x rd 2: 20:20 2x rd 3: 40×25 1x
Strength: Deadlift, 7×3, 80%, EMOM WOD: “Some Stuff” Start the clock: 7 Min AMRAP of: 6 DL (225/155) 9 Box Jumps (24/20) 12 ALT Dumbbell Snatches (50/35) (1 for 1) 3 min rest For Time 30-20-10 Double Unders Alt Pistol (1 for 1) Record how long it took to complete (not just the time on […]
Strength: Front Squat, 8×3, EMOM, 2 Second Pause at bottom WOD: EMOM Min 1 – 15 Wall Balls (20/14) Min 2 – 10 Plate Burpees (45# black plate) Min 3 – 5 Power Cleans (135/95) continue for 21 minutes total Goal: Look up your old scores. You are to increase the reps and/or weight from […]
Strength: High Hip Snatch, 7×2, TNG, Power Snatch + Squat Snatch (from the high hang) WOD: 3,6, 9… Part A: 3, 6, 9, 12, 15 (stop at 15) G2O (45/25 Black plate) OHS (115/65) Toes to Bar Record time or how much you completed 12 min cap 3 min rest Part B: 3, 6, 9, 6, […]
5RFT of: 4 Muscle Ups (Mod: 8 Pull Ups) 200 Foot Sandbag Carry (pick a heavy bad, Sandbag KB, or KB) 4 Rope Climbs 20 Slam Ball Over Shoulders (50/30) 25 min cap then into 10 minute Abs 2 Minute Weighted Crunches (45/25) 30 second rest 2 Minute Reverse Crunches (dont hold weight) 30 sec […]
30RFT of: 5 Wall Balls (20/14) 3 HSPU 1 Power Clean (225/135)
3 Set Challenge 60:35 Sled Push Air Squat TRX Row Plank Jack Farmers Walk Shoot Through With Dip Dumbbell Row Plank
Strength: Cleans, 7×1, EMOM WOD: 4 Rounds, each for Time Every 7 minutes complete the following for time: 3, 6, 9 of HSPU Box Jumps (30/24) Power Cleans (125/85) Record your time…With the remaining time from the 7 minutes…REST 0-7:00 7:00-14:00 14:00-21:00 21:00-28:00 You will have 4 scores by the end of the workout. Record […]
Strength: Bentover Row, 4×8 WOD: EMOM Min 1: 20 KBS (55/35) Min 2: 20 HRPU Min 3: 3 Rope Climbs Min 4: 10 Cal Row Mine 5 Rest Repeat 4 MORE times. A total of 5 rounds. *There is no score or time to record. You are only recording the reps you stuck with throughout […]
With 40 minutes on the clock complete the following in order: Part A: Back Squats, 10×10, 55% (record time) take a 3 minute rest PartB: AMRAP 8 Minutes of: 10 Unbroken Wall Balls 5 Pull Ups 8 OHS (95/65) (record Score) take a 3 minute rest Part C: NOT FOR TIME 4×6, STRICT Pull Ups […]
Categories
Recent Posts
Archives
- 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