Category: WODs

Saturday wod

15 December, 2017 (21:25) | WODs

Partner up, one person works at a time. Split work any way you want. Reminder: white elephant party tonight at 6 pm, can’t wait to see you all there! 25 Minute AMRAP 20 Cal Row 20 Slam balls 20 pullups 15 Cal Row 15 Slam balls 15 Pullups 10 Cal Row 10 Slam balls 10 […]

Friday, Dec. 15, 2017

15 December, 2017 (02:00) | WODs

AMRAP 15 minutes 400m Run 20 Dumbbell Lunges (L=1, R=2; 20lbs./30lbs.) 10 Floor Wipers (L=1, R=2; 95lbs./135lbs.)

Thursday, Dec. 14, 2017

14 December, 2017 (02:00) | WODs

Strength: Power Clean: 5 x 40%, 50%, 60%, 75%, 80%, 5+ x 85% New Strength Worksheet Met-Con: 42-30-18 Air Squat GHD Sit-Up Double-Under

Wednesday, Dec. 13, 2017

13 December, 2017 (02:00) | WODs

Burpee Challenge Weekly Counts: 98, 99, 100 For Time: 100 Burpees OR Weight Vest Wednesday 21-15-9 Dumbbell Thrusters (30lbs./45lbs.) Pull-Ups

Tuesday, Dec. 12, 2017

12 December, 2017 (02:00) | WODs

Burpee Challenge Weekly Counts: 98, 99, 100 EMOTM 15 minutes 1/3/5 Deadlift (135lbs./185lbs.) 3/5/1 Kettlebell Swing (35lbs./53lbs.) 5/1/3 Push-Ups* *Burpee Challenge Option

Monday, Dec. 11, 2017

11 December, 2017 (02:00) | WODs

Burpee Challenge Weekly Counts: 98, 99, 100 Strength: Back Squat: 5 x 40%, 50%, 60%, 75%, 80%, 5+ x 85% Shoulder Press: 5 x 40%, 50%, 60%, 75%, 80%, 5+ x 85% New Strength Worksheet Met-Con: 3 Rounds: 20 Wall-Ball (14lbs./20lbs.) 10 Burpee Box Jumps (20″)

Saturday wod

8 December, 2017 (20:52) | WODs

Partner up EMOTM: 5 burpees max rep thrusters 65/95# Partner A does minute 1, partner B does min 2, alternate until you get to 100 thrusters

Friday, Dec. 8, 2017

8 December, 2017 (02:00) | WODs

Burpee Challenge Weekly Counts: 91, 92, 93, 94, 95 AMRAP 15 minutes: 20 AbMat Sit-Ups 40 Double-Unders 20 Wall-Ball (14lbs./20lbs.)

Thursday, Dec. 7, 2017

7 December, 2017 (02:00) | WODs

Burpee Challenge Weekly Counts: 91, 92, 93, 94, 95 Strength: Bench Press: 5 x 40%, 50%, 60%, 65%, 75%, 5+ x 85% New Strength Worksheet Met-Con: For Time: 800m Run 25 Chest-to-Bar Pull-Ups 50 Burpees 25 Chest-to-Bar Pull-Ups 800m Run

Wednesday, Dec. 6, 2017

6 December, 2017 (02:00) | WODs

Burpee Challenge Weekly Counts: 91, 92, 93, 94, 95 Weight Vest Wednesday 3 Rounds: 100′ Walking Lunge 25 Squats 25 Hip Extension