W.O.D.

  • Today's WOD - 05/04

    Part I - EMOM for 8min: 3 power cleans + 3 push jerks

    Part II - AMRAP in 10 minutes of:

    • 200m Run
    • 5 Thrusters (use same bar/weight as EMOM)

     

  • Bring-A-Friend Day!

    Share the Pain!!! How Many Friends Do you Know??

    Teams of 2 - For time:

    • 400m Run
    • 100 KB Swings 53/36#
    • 400m Run
    • 75 Burpees
    • 400m Run
    • 50 Partner Situps
    • 400m Run


  • Today's WOD - 05/01

    Part I - EMOM for 10 minutes: 3 Front Squats 65% of 1RM

    Part II - "Master Qualifier Event 1" AMRAP in 5 min:

    • 5 Muscle Ups
    • 10 Power Cleans 155/105#


  • Today's WOD - 04/30

    Skill - HSPU

    "Master Qualifier Event 4" - 21-15-9 rep rounds for time of:

    • Deadlift 225/155#
    • Box Jumps 24/20 inches
    • HSPU

  • Today's WOD - 04/29

    3 rounds for time:

    • 400m Run
    • 50 Double Unders
    • 15 Hang Squat Snatches 95/65#

     

  • Today's WOD - 04/28

    "Master Qualifier Event 3"- 2rds for time:

    • 1000m Row
    • 50 Thrusters 65/45
    • 30 C2B Pullups


  • Today's WOD - 04/27

    Skill - Muscle Ups

    Strength - 1RM Front Squat

    Compare to 08/09/13

  • Today's WOD - 04/25

    Team WOD - Teams of 2:

    5 rounds for time:

    • 200m Run
    • 15 Burpees
    • 10 OHS 95/65


  • Today's WOD - 04/24

    Part I - Set 1RM Clean and Jerk

    PART II - Run 1 mile for time

    Post top load and time of mile to comments


  • Today's WOD - 04/23

    4 rounds for time:

    • 15 Push Press 75/55#
    • 15 Calorie Row
    • 15 Wall ball 20/14#
    • 15 SDHP 75/55#
    • 15 Box Jumps 20" for everyone

     

  • Today's WOD - 04/22

    21, 15, 9, 6, and 3 rounds for time of:

    • Power Snatch. 95#/ 65#
    • T2B

     

  • Today's WOD - 04/21

    Part I - 8 min EMOM:

    • 5 Deadlifts + 5 Burpees

    Part II - 6 rounds for time:

    • 200m Run
    • 10 Pullups

     Post load of deadlifts and time of couplet to comments


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