September 2nd, 2019
WOD For Time: 800 Meter Run 50 Thrusters, 45/35 Adv 75/55 800 Meter Run 50 Burpees 800 Meter Run 50 Thrusters
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August 30th, 2019
Strength Every 1:30 x 7 Sets: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean WOD 3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat...
August 27th, 2019
WOD Every 5 Minutes x 5 Rounds: 400 Meter Run 12/9 Calorie Bike or Row 15 Toes to Bar *Score is the slowest round Midline 3 Rounds, Not...
August 24th, 2019
TEAM WOD Teams of 3 3 Rounds (30 Minute Cap): 400 Meter Team Run 70/50 Calorie Bike or Row Directly Into... 21 Clean and Jerks, 115/85 21...
August 19th, 2019
Strength Stamina Squats Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats *Barbell: 72% 1RM Back Squat WOD For Time:...
August 16th, 2019
Strength Bench Press -Build to Heavy Set of 3 WOD For Time: 30 C2B Pullups Adv 15 MU 400 Meter Run 15 Overhead Squats, 135/95 Adv 165/115...
August 12th, 2019
Strength Every 1:30 for 7 sets 1 Pausing Power Snatch 1 Pausing Low Hang Snatch *start at 60% WOD 3 Rounds: 400 Meter Run 12 DB Snatches,...
August 10th, 2019
"31 Heroes" Teams of 2 AMRAP 31: 8 Thrusters, 155/105 6 Rope Climbs (30 PU) 11 Box Jumps, 30/24 *400 Meter Continuous Wallball Run On...
August 6th, 2019
Strength Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats *perform @ 67% of 1RM Back Squat WOD 4 Rounds for time:...
August 2nd, 2019
Strength 7 Sets: Clean Pull + Hang Clean High Pull + Hang Power Clean Set 1: 50% of 1RM Power Clean Set 2: 55% of 1RM Power Clean Sets...
July 27th, 2019
WOD Teams of 3 4 Rounds For Time (30 Minute Time Cap): 800m Run w/WB (Relay Style) 60-50-40-30: Deadlifts Front Squats Jerks Barbell...
July 24th, 2019
Strength 5 Sets: Build to a Heavy Complex 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Squat Clean WOD 3 Rounds for time: 800m Run...
July 19th, 2019
Strength 20-Rep Deadlift A 20-rep for the day as a gauge on where we are with our higher repetition capacity. This will be a benchmark we...
July 16th, 2019
Strength/Skill 10 min of HS Walk/Hold Skill -OR- For Time, with a 10:00 Time Cap: 30 Strict Handstand Pushups 30 Kipping Handstand...
July 12th, 2019
Strength Every 2:00 for 5 sets 3 Position Power Snatch 3 Position Squat Snatch -perform @ 60% WOD AMRAP 20min of: 7 Power Cleans 135/95 7...
July 9th, 2019
Strength Stamina Squats EMOM for 12min (6sets) odd min - 3 Front Squats even min - 6 Front Squats *perform all reps @ 60% 1RM Back Squat...
July 6th, 2019
WOD Teams of 2 AMRAP 25min Run 300m 50 Synchro Air Squats 50 KB Swings 50 KB Stepups 150 Double Unders
July 4th, 2019
WOD 2 Rounds of "Whitten" 22 KB Swings, 24/16 22 Box Jumps, 24/20 400m Run 22 Wallballs, 20/14 22 Burpees 2 Rounds of "Desforges" 12...
July 2nd, 2019
Strength/Skill Romanian Deadlift + HS Walk Every 2 min for 5 rounds 5 Tempo Romanian Deadlifts with the remaining time HS Walk or HS...
June 29th, 2019
WOD In Teams of 2 75/60 Cal Bike or Row 50 DB Squat Clean Thruster, 35/50 Run 400m 30 Pullups Adv 7 Rope Climbs Run 800m 30 Toes 2 Bar...
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