WOD

Monday – 211025

SWOD 15 minutes to work up to a heavy 5-rep Deadlift for the day WOD “Ataxia” 2 rounds for time of (20 min cap): 25

Read More »

Saturday – 211023

WOD “Fight Gone Bad” In this workout you move from each of five stations after a minute. This is a five minute round from which

Read More »

Thursday – 211021

SWOD 12 minutes to establish a heavy single Thruster for the day WOD 5 rounds for time of (7 min cap): 5 Thrusters (135/95) 5

Read More »

Tuesday – 211019

SWOD Every 3 minutes for 3 sets, complete: Back Squat 3 reps @ 55% 3 reps @ 60% 3 reps @ 65% WOD 10-9-8-7-6-5-4-3-2-1 for

Read More »

Monday – 211018

SWOD Every 3 minutes for 12 minutes (4 sets), complete each for time: 200m/160m Row 100m Sprint WOD In teams of 2, complete the following

Read More »

Saturday – 211016

WOD For time (25 min cap): 150 Wall Ball Shots *perform 5 Burpees at the top of each minute beginning at 0:00 FINISHER 50 Hollow

Read More »

Friday – 211015

SWOD Every 4:30 minutes for 4 sets, complete: Half-kneeling Bottoms Up KB Press x 5 reps/arm Quadruped Knee to Elbow x 10 reps/side – slow

Read More »

Wednesday – 211013

SWOD Every minute on the minute for 12 minutes, complete: Minute 1 – 5 Chin Up Negatives Minute 2 – 5 Handstand Push Up Negatives

Read More »

Tuesday – 211012

SWOD Every 3 minutes for 4 sets, complete: Deadlift x 5 reps Banded Pushdowns x 20 reps DB Hammer Curls x 20 reps – increase

Read More »

Friday – 211008

SWOD 10 minutes to build to 80% of your 1RM Snatch Rest 2 minutes, then for time (8 min cap)… 20 Snatches @ 70% of

Read More »

Tuesday – 211005

SWOD Every 2:30 minutes for 5 sets, complete: Shuttle Run (10y, 20y, 30y out and back) WOD For time (12 min cap): 21-15-9 Calorie Row

Read More »

Monday – 211004

SWOD 12 minutes to work up to a heavy single Squat Clean to Thruster WOD “Artie” Complete as many rounds and reps as possible in

Read More »

Thursday – 210930

SWOD 12 minutes for establish a heavy single Power Clean for the day WOD In 20 minutes: Row for max Calories *Every 2 minutes beginning

Read More »

Wednesday – 210929

SWOD Every 3 minutes for 4 sets, complete: Barbell Romanian Deadlifts x 5 reps Heavy Alternating DB Curls x 5 reps/arm WOD 2 rounds for

Read More »

Monday – 210927

SWOD Rope Climb Drills WOD 5 rounds for time of: 10 Strict Pull Ups 40 Double Unders 10 Strict Handstand Push Ups 40 Double Unders

Read More »

Saturday – 210925

TONIGHT!!! WOD For time: Row 100m 10 Clean & Jerk (135/95) Row 200m 9 Clean & Jerk (145/100) Row 300m 8 Clean & Jerk (155/105)

Read More »

Wednesday – 210922

SWOD Each for time: Row 500m – rest 5 minutes – Row 500m WOD In teams of 2, switching after complete rounds, complete for time:

Read More »

Tuesday – 210921

SWOD Every 4 minutes for 4 sets, complete: Overhead Press x 4 reps Close-grip Push Ups x 10 reps Side Plank Pull Through x 5

Read More »

Monday – 210920

SWOD Every 3 minutes for 6 sets, complete: Sets 1-3: Back Squat x 5 reps @ 50%, 55%, 60% Barbell Bent-over Row x 5 reps

Read More »

Saturday – 210918

WOD “Christine Meets Helen” 3 rounds for time of: Row 500m 12 Bodyweight Deadlift 21 Box Jumps (24″/20″) Run 400m 21 KB Swings (55/35) 12

Read More »

Friday – 210917

SWOD Handstand Walk Drills (10 minutes) 1) 12″ Line – Kick up to Handstand with 5 second hold 2) 18″ Line – Kick up to

Read More »

Thursday – 210916

SWOD Every 4 minutes for 12 minutes (3 sets), complete: 5 Unbroken Axle-bar Deadlift @ 45% of 1RM Deadlift Immediately followed by… Max Unbroken Deadlift

Read More »

Tuesday – 210914

SWOD 10 minutes to work up to a heavy single Overhead Squat for the day rest 3 minutes, then EMOM for 6 minutes: Overhead Squat

Read More »

Monday – 210913

SWOD Every 3 minutes for 5 sets, complete: Low-angle Incline Bench Press x 5 reps – increase load each set Bar Dips or Bench Dips

Read More »

search

WOD