WOD 2020

Tuesday – 201229

SWOD Every 90 seconds for 5 rounds, complete: 5 Pull Ups 10 Push Ups 15 Air Squats then, 10 minutes to establish… Max height Box

Read More »

Monday – 201228

SWOD Back Squat 4 reps @ 60%, 65%, 70% WOD For time (12 min cap): 50 Double Unders 20 Alternating DB Power Snatch (50/35) 50

Read More »

Saturday – 201226

WOD “12 Days of Christmas” For time: Day 1 – 100m Run Day 2 – Deadlifts (275/195) Day 3 – Handstand Push Ups Day 4

Read More »

Wednesday – 201223

SWOD Deadlift 8 reps @ 60%, 65%, 70% – dead-stop deadlifts, no bouncing – WOD For time: 50 Calorie Row 50 DB Deadlifts (50’s/35’s) 50

Read More »

Tuesday – 201222

SWOD Back Squat 5 reps @ 55%, 60%, 65% WOD Complete as many rounds and reps as possible in 15 minutes of: 75 Wall Ball

Read More »

Monday – 201221

SWOD Every 2 minutes for 8 minutes (4 sets), complete: Power Clean + Push Jerk + Squat Clean + Split Jerk – start at 60%

Read More »

Saturday – 201219

Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg.

Read More »

Saturday – 201212

WOD Every minute on the minute for 20 minutes (5 rounds), complete: Minute 1 – 20 KB Swings (55/35) Minute 2 – 3 Wall Climbs

Read More »

Thursday – 201210

SWOD Back Squat w/ 4 second eccentric 4 x 4 reps @ 62.5% WOD Every 2 minutes for 6 minutes (3 rounds), complete: 10 Burpees

Read More »

Wednesday – 201209

First Ring Muscle Up! Congrats Geoff! SWOD 3 rounds of: Hang from rig x 30 seconds (Single-arm x 15 sec each if possible) Single-arm KB

Read More »

Monday – 201207

WOD 20 min AMRAP of: Run 400m 10 Deadlifts – heavy Note: Every 3 rounds, reduce reps by 3 and add some weight. Immediately into…

Read More »

Saturday – 201205

SWOD 12 minutes to establish a heavy single Turkish Get-up on each arm WOD In teams of 2, for time: 100 Tire Flips Note: Every

Read More »

Friday – 201204

I freaking LOVE our coaches! SWOD Back Squat 5 reps @ 60%, 65%, 70% 4 reps @ 75%, 75% WOD Until failure: 30 Double Unders

Read More »

Thursday – 201203

SWOD Every minute on the minute for 6 minutes: Snatch x 1 rep @ 70% WOD “Unknown Work Challenge” 3 rounds: Calorie Row Snatches (115/75)

Read More »

Monday – 201130

SWOD Back Squat 5 reps @ 65%, 70%, 70%, 70% WOD Complete as many rounds and reps as possible in 6 minutes of: 8 Deadlift

Read More »

Saturday – 201128

WOD In teams of 2, with only one partner working at a time, accumulate 500 reps in any order/combination for time: Wall Ball Shots (20/14,

Read More »

Friday – 201127

WOD “Thanksgiving with the Girls” For time: Angie’s House 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats Helen’s House Run 400m

Read More »

Wednesday – 201125

WOD For time: Run 5k ………. BURN For time (25 min cap): 1 minute Farmer Hold 25 DB Power Cleans 50 Double Unders 50 Sit-ups

Read More »

Tuesday – 201124

SWOD Tabata Row for total calories – rest 2 minutes – Tabata Row for total calories WOD For time: Row 500m 30 Hang Power Cleans

Read More »

Monday – 201123

SWOD Back Squat w/ 5 sec eccentric phase* 4 x 4 reps @ 60% *Lower weight slowly taking 5 FULL seconds to reach the bottom,

Read More »

Saturday – 201121

WOD “Incredible Hulk” Complete as many rounds and reps as possible in 20 minutes of: 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5

Read More »

Friday – 201120

SWOD 3 sets of: Overhead Press x 5 reps – AHAP Ring Row x 10 reps Ring Support (top position) x 10-20 seconds WOD Every

Read More »

search

WOD