W.O.D.

  • Today's WOD - 09/17

    For time:

    • 800m Run
    • 50 Power Snatch 75/55#
    • 400m Run
    • 25 Power Snatch 75/55#

    Mobility & Foam Rolling


  • Today's WOD - 09/16

    Skill - Double Unders

    WOD - 3 rounds for time:

    • 250m Row
    • 25 Wallballs 20/14
    • 50 Double Unders


  • Today's WOD - 09/15

    Skill - Pull ups

    WOD - 3 rounds for time:

    • 600m Run
    • 32 KB swings 53/36#
    • 18 Pullups

    Core - 50 slow ABMAT situps

  • Today's WOD - 09/13

    Team WOD: 30-20-10 reps of:

    • Thrusters 95#/65#
    • C2B Pullups

    Then 30-20-10 of:

    • Calories on Rower
    • Alternating arms DB Snatches 45#/25#

    **20 minute time cap**


  • Today's WOD - 09/12

    2 rounds for time:

    • 800m Run
    • 30 Clean and Jerks 135#/95#

    **25 minute time cap**


     

  • Today's WOD - 09/11

    Lift -  6x3 Back Squats (one set every 2 minutes)

    WOD - AMRAP in 10 minutes:

    • 10 KB swings 53#/36#
    • 25 unanchored sit ups


     

  • Today's WOD - 09/10

    Skill - Strict HSPU

    4 rounds for time:

    • 10 Strict HSPU
    • 15 Power Snatch 95#/65#

    Core - 2 x 15 Good Mornings 45/33#


  • Today's WOD - 09/09

    Skill - Muscle Ups

    WOD - AMRAP in 15 minutes of:

    • 15 Box Jump Overs 24"/20"
    • 10 Front Squats 115#/75#
    • 5 Muscle Ups

  • Today's WOD - 09/08

    3 rounds for time:

    • 400m Run
    • 30 Burpees
    • 15 Deadlifts 165#/115#

    Each round starts every 8 minutes. **24 minutes cap**

    Core - 3 x 15 Hip Extensions

     

  • 09/06 Bring-A-Friend Day!

    Teams of two, only one person working at a time.

    For time:

    • 200 Double Unders
    • 150 Calories on Rower
    • 100 KB Swings 72/53
    • 50 Goblet Squats 72/53


  • Today's WOD - 09/05

    With a 15 minute Clock:

    • Run 1 mile for time
    • With remaining time do 1RM Push Press (from the ground)

    Rest 3 minutes then:

    • AMRAP in 3 minutes: Shoulder to Overhead 50% of 1RM Push Press

    Core - Front, Back and Side Plank Holds

  • Today's WOD - 09/04

    Part I - EMOM for 10 min: 10x100m Rows

    Rest 2 minutes

    Part II - 3 rounds for time:

    • 500m Row
    • 20 Alt Lunges 95/65 in Front Rack

      **14 min Time Limit**

    Core - 50 Hollow Rocks


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