February 20th, 2020
WOD AMRAP 18: 100' Walking Lunge 1 Rope Climb 15 Slam Balls (30/20) 1 Rope Climb
top of page
Search
February 19th, 2020
WOD 2 Rounds: 20 Push Presses (115/85) 30 Single Dumbbell Box Step-ups 40 Burpees 50/35 Cal Row or Bike Box: 24/20 Dumbbell: 50/35
February 18th, 2020
WOD AMRAP 13: 60/45 Cal Bike or 1000m Row Directly Into... 5 Deadlifts (245/165) 15 AbMat Sit-ups 25 Double Unders
February 17th, 2020
WOD 5 Rounds: 9 Toes to Bar 15 Wallballs (20/14) Directly Into... 5 Rounds: 9 Power Snatches (75/55) 15 Overhead Squats (75/55)
February 14th, 2020
WOD ”Fran” 21-15-9 reps of: Thrusters, 95/65 Pullups
February 13th, 2020
WOD On the 4:00 x 6 Rounds: 15 Russian Kettlebell Swings (70/53) 50' Walking Lunge 15/12 Cal Bike or 21/15 Cal Row
February 12th, 2020
Strength Bench Press WOD AMRAP 20: 20 Wallballs (20/14) 20 Single Arm Dumbbell Power Snatches (50/35) 20 Box Jumps (24/20) 20 Single Arm...
February 11th, 2020
Strength Back Squat WOD Tabata: Strict Pull-ups Adv Strict Chest 2 Bar Row or Bike Calories Push-ups Adv Strict HSPU Bike or Row Calories
February 10th, 2020
WOD AMRAP 9: 30 Double Unders 1 Hang Squat Clean (135/95) 30 Double Unders 2 Hang Squat Cleans (135/95) 30 Double Unders 3 Hang Squat...
February 8th, 2020
WOD Teams of 2 AMRAP 25: 3 Wallballs (20/14) 3 Kettlebell Swings (53/35) 3 Cal Bike or Row 6 Wallballs (20/14) 6 Kettlebell Swings...
February 6th, 2020
WOD On the 4:00 x 5 Rounds: 300/250 Meter Row 20 AbMat Sit-ups 3 Power Snatches *Athletes Build in Weight Over the 5 Rounds
February 5th, 2020
WOD Buy-In: 15 Clusters (135/95) 3 Rounds: 21/15 Calorie Bike or Row 15 Chest to Bar Pull-ups Cash-Out: 15 Clusters (135/95)
February 4th, 2020
Strength Back Squat WOD AMRAP 12: 10 Burpees 25 Double Unders
February 3rd, 2020
WOD On the 5:00 x 5 Rounds: 7 Deadlifts (185/135) 20 Alternating Jumping Lunges 7 Deadlifts (185/135) 20 x 10 Meter Shuttle Runs
February 1st, 2020
WOD Teams of 3: For Time (25 Minute Cap): 50 Bench Press (115/85) 50/35 Calorie Bike or Row 50 Deadlifts (155/105) 50/35 Calorie Bike or...
January 31st, 2020
Strength Build to a Heavy Complex: 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch WOD AMRAP 15: 60 Double Unders 20 Toes to Bar...
January 30th, 2020
WOD 5 Rounds: 1 Minute Row or Bike 1 Minute Power Cleans (115/85) 1 Minute Burpees 1 Minute Rest
January 29th, 2020
WOD AMRAP 5: 200’ Walking Lunge (Body Weight) 50 AbMat Sit-Ups Max Calorie Row or Bike Rest 5 Minutes AMRAP 5: 100’ Dumbbell Walking...
January 28th, 2020
WOD AMRAP 15: Buy-In: 100/80 Calorie Assault Bike or Run 1 Mile or Row 2000/1500m Directly Into... Max Rounds: 8 Burpee Box Jumps (24/20)...
January 27th, 2020
Strength Build to a Heavy Complex: 1 Power Clean 2 Front Squats 3 Push Jerks WOD For Time: 10 Power Cleans (155/105) 50 Air Squats 10...
bottom of page