W.O.D.

  • Today's WOD - 06/30

    Hot Shots 19 -  6 rounds for time:

    • 30 Air Squats
    • 19 Power Cleans 135#/95#
    • 7 Strict Pullups
    • 400m Run

    Compare to July 4, 2014

    In honor of the 19 Firefighters of the Granite Mountain Hotshots firefighting team that tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ

  • Today's WOD - 06/27

    7 rounds for time:

    • 10 SDHP 95#/65#
    • 10 Ring Dips

    Core - 30 Hollow Rocks

  • Today's WOD - 06/26

    “ISABEL"

    30 Squat Snatches For time: 135#/95#

  • Today's WOD - 06/25

    4 rounds for time:

    • 400m Run
    • 12 Push Press 135#/95#

    Core - 50 SLOW Abmat Situps


  • Today's WOD - 06/24

    Skill: Pullups

    WOD - 8 min AMRAP:

    • Max Power Cleans 165#/115# - Every minute stop and do 5 Front Squats

    Core - 2x10 Back Extensions


  • Today's WOD - 06/23

    4 rounds for time:

    • 500m Row
    • 15 Thrusters 95#/65#
    • 12 Burpees
    • 9 T2B

    25 min Cap

  • Today's WOD - 06/22

    Part I - 1RM OHS

    Part II - 5 min AMRAP:

    • 5 Deadlifts - Same bar as OHS Max
    • 20 Lateral Jumps over Barbell

     Core - Alternating tabatas: superman holds and V-ups

  • Today's WOD - 06/20

    3 rounds for time:

    • 20 Hang Power Snatch 75#/55#
    • 20 C2B Pullups
    • 20 Front Squats 75#/55#

    Time cap - 25 minutes


     

  • Today's WOD - 06/19

    "JT"

    21-15-9 rep rounds for time of:

    • HSPU
    • Ring Dips
    • Push Ups

    Core - 3x15 Good Mornings with empty bar

    In Honor of Navy Petty Officer 1st Class, Jeff Taylor. Taylor was one of 16 troops killed when a MH-47 Chinook Helicopter was shot down in Afghanistan on June 28, 2005.

  • Today's WOD - 06/18

    "NANCY"

    5 rounds for time:

    • 400m Run
    • 15 OHS 95#/65#

    Core - 35 Partner Leg Throw downs


  • Today's WOD - 06/17

    Skill  - HSPU (Kipping/Strict/Deficit)

    WOD - 50 Shoulder to overhead in as few sets as possible 135#/95#

    Core - 3x15 GHD Situps


  • Today's WOD - 06/16

    AMRAP in 20 minutes of:

    • Buy-in 800m run, then:
      • 10 Burpees
      • 15 KB Swings 53#/36#
      • 20 Wallball shots 20#/14#

    Core - 3x15 Hip Extensions


     

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