WOD Blog

Saturday 10.28.17

0830 Partner WOD “Ball Hogs” AMRAP 25: Teams of 3: 2 Wall Balls (20/14) 2 Kettlebell Swings (53/35) 2 10 Meter Shuttle Run Next round is 4’s, then 6’s, etc…… Read more »

Friday 10.27.17

WOD “Dead Ahead” 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95) Choosing a weight on the barbell that you could go unbroken on the… Read more »

Thursday 10.26.17

WOD “Rock the Boat” AMRAP 30: 800 Meter Run 3 Rounds of “Cindy” 1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats Going long today with running and… Read more »

Wednesday 10.25.17

WOD Squat Clean Build to Heavy Single followed by… “Four Wheeler” 2 Rounds: 600 Meter Run 12 Squat Cleans (115/80) Priming the squat clean in “Four Wheeler” by building to… Read more »

Tuesday 10.24.17

WOD “Lead Foot” AMRAP 4: 27/20 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest… Read more »

Monday 10.23.17

WOD Power Snatch Build to Heavy Single followed by… “Isabel” 30 Power Snatches (135/95) Starting the day off by building to a heavy single power snatch. Following this, you will… Read more »

Saturday 10.21.17

0830 Partner WOD “100 Proof” Teams of 3: 100/70 Calorie Row (70/50 Assault) 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100… Read more »

Friday 10.20.17

WOD Skill Wall Squat followed by… “Double or Nothing” 3 Rounds: 75 Double Unders 50 Air Squats 15 Power Cleans (135/95) Beginning the day with some skill work in “Wall… Read more »

Thursday 10.19.17

WOD “Knotted Up” AMRAP 15: 200 Meter Run 2 Rope Climbs Today’s workout is dedicated to improving technique and efficiency on the rope climb. It is very common for the… Read more »

Wednesday 10.18.17

WOD “Freedom Sauce” AMRAP 3 21 Overhead Squats (95/65) 21 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP 3 18 Overhead Squats (115/80) 18 Burpee Over the Erg… Read more »