WOD

Thursday – 220728

Strength Every 2 minutes for 3 sets, complete: Snatch Grip Deadlift x 5 reps @ 45% of Deadlift Max then, every 2 minutes for 5

Read More »

Wednesday – 220727

Strength Every 4 minutes for 3 sets, complete:Bar Dips x 10 repsInverted Barbell Row x 10 repsDB Pullover x 10 reps then, every 4 minutes

Read More »

Tuesday – 220726

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was

Read More »

Monday – 220725

Strength Every 2 minutes for 10 minutes (5 sets), complete: 50m Sprint – walk back to start – Conditioning For time: 25 Calorie Row 20

Read More »

Saturday – 220723

Strength Every 4 minutes for 4 sets, complete: Back Squat x 5 reps @ 60%, 65%, 70%, 70% DB Pullovers x 5 reps Conditioning Complete

Read More »

Thursday – 220721

Conditioning “Bear Complex” Without dropping the bar, complete the following sequence seven times: – Power Clean – Front Squat – Push Press (have bar land

Read More »

Tuesday – 220719

Conditioning For time: Run 1200m 32 Alternating Pistols 20 Handstand Push Ups 8 Power Cleans (155/105) Run 800m 26 Alternating Pistols 14 Handstand Push Ups

Read More »

Monday – 220718

Strength Every 4 minutes for 3 sets, complete:Single-arm DB Row x 8 reps/armDB Skull Crushers x 8 repsAlternating DB Curl x 8 reps/arm then, Every

Read More »

Saturday – 220716

Strength Every 3 minutes for 15 minutes (5 sets), complete: 5 Strict Pull Ups 5 Strict Ring Dips 30 sec Hollow Hold/Rock Conditioning For time:

Read More »

Friday – 220715

Strength Every 2 minutes for 5 sets, complete: Overhead Press x 6, 7, 8, 9, 10 reps *try for 30-35% of 1RM Bench Press and

Read More »

Wednesday – 220713

Strength Every 2 minutes for 6 minutes (3 sets), complete: Overhead Squat x 5 reps @ 43X1 – empty bar only then… Every 2 minutes

Read More »

Monday – 220711

Strength Every 4 minutes for 4 sets, complete: Deadlift x 5 reps @ 60%, 65%, 70%, 70% DB Shrugs x 20 reps Banded Face Pulls

Read More »

Saturday – 220709

Conditioning For time (25 min cap): 150 Wall Ball Shots *perform 5 Burpees at the top of each minute beginning at 0:00 *compare to 211016

Read More »

Friday – 220708

Strength Rope Climb Drills Conditioning Complete as many rounds and reps as possible in 20 minutes of: Run 200m 5 Tire Flips 3 Rope Climbs

Read More »

Thursday – 220707

Strength Every 4 minutes for 4 sets, complete:Seated* DB Strict Press x 10 repsSupine Ring Row x 10 reps @ 2121KB Front Rack Carry x

Read More »

Wednesday – 220706

Strength Every 5 minutes for 3 sets, complete: Double DB Single-Leg Romanian Deadlift x 6 reps/leg @ 40X1 Reverse Plank March w/ feet elevated x

Read More »

Monday – 220704

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th.

Read More »

Saturday – 220702

Strength Every 5 minutes for 4 sets, complete: Rear-foot Elevated Split Squat x 8 reps/side @ 31X1 Single Leg Squat Touchdown x 8 reps/side @

Read More »

Friday – 220701

Strength Every 4 minutes for 4 sets, complete:Half-kneeling Bottoms Up KB Press x 5 reps/arm @ 2121Half-kneeling Single-arm Banded Pulldown x 5 reps/arm @ 2121Reverse

Read More »

Thursday – 220630

Strength Every minute on the minute for 12 minutes, complete:Minute 1 – Wall Walk x 2 repsMinute 2 – Alternating Box Step Up to High

Read More »

Wednesday – 220629

Strength Every 4 minutes for 4 sets, complete:KB Suitcase Deadlift x 5 reps/side @ 31X1Single-leg Broad Jump x 3 reps/side (single-leg take off, two-legged landing)Kayak

Read More »

Tuesday – 220628

Strength Every 5 minutes for 4 sets, complete:Unstable Banded Single-arm KB Bench Press x 5 reps/armSingle-arm Ring Row x 5 reps/armHalf-kneeling KB Chops x 5

Read More »

Monday – 220627

Strength Every 6 minutes for 4 sets, complete:DB Goblet Squat x 10 reps @ 33X1Med-ball Leg Curl x 10 reps @ 1212Banded Deadbug w/ Alternating

Read More »

Friday – 220624

Strength Every 3 minutes for 5 sets, complete: 10 Inverted Barbell Rows 10 Bar Dips 10 DB GHD Turkish Sit Ups Conditioning Complete as many

Read More »

Thursday – 220623

Strength Every 90 seconds for 10 sets, complete: Sets 1-5 Hang Snatch (mid-thigh) x 1 rep @ 50% Sets 6-10 Power Clean & Push Jerk

Read More »

Tuesday – 220621

Strength Every 2 minutes for 5 sets, complete:Snatch x 1 rep @ 70%, 75%, 80%, 80%, 80% Conditioning Not for time, but not slow:1-2-3-4-5-4-3-2-1 of…Deadlift

Read More »

Monday – 220620

Conditioning Complete as many reps as possible in 7 minutes of:Run 800mMax reps of Wall Ball Shots in remaining time (20/14 to 10’/9′) – rest

Read More »

Saturday – 220618

Strength Every 4 minutes for 3 sets, complete:Front Squat– 3 reps @ 70%– 3 reps @ 75%– 3 reps @ 80% Conditioning For time (16

Read More »

search

WOD