WOD Blog

Monday 05.08.17

OPEN – PERFORMANCE “Spring Swing” 21 Thrusters (95/65) 21 Kettlebell Swings (70/53) 400m Run 15 Thrusters (95/65) 15 Kettlebell Swings (70/53) 400m Run 9 Thrusters (95/65) 9 Kettlebell Swings (70/53)… Read more »

Saturday 05.07.17

-0830 Partner WOD- “Chip & Rip” Teams of 2: 1000m Run (Alternating every 200m) 100 Box Jump Overs (24/20″) 100 Deadlifts (185/125#) 100 Wallballs (20/14#) 100 Burpees 100 Wallballs (20/14#)… Read more »

Friday 05.05.17

OPEN – PERFORMANCE – FITNESS “Nancy” 5 rounds for time of: 400 meter run 15 Overhead squats (95 lbs) Post your scores to the Whiteboard.

Thursday 05.04.17

OPEN – PERFORMANCE “Bumper Boats” 3 Rounds: 50m Farmer Carry (35s/20s) 25 Sit-ups 20 DB Push Presses (35s/20s) 15 Deadlifts (205/145) FITNESS 15 Deadlifts (185/135) Post your scores to the… Read more »

Wednesday 05.03.17

“Make It Rain” 21 – 15 – 9 Double Unders (x2) Kettlebell Swings (53/35) 21 – 15 – 9: Row for Calories Burpees 21 – 15 – 9: Medball Squat… Read more »

Tuesday 05.02.17

  Warm Up Coaches Choice or Strength: 15 Minutes to work up to a 5 RM Bench Press OPEN & PERFORMANCE “Dip Stick” AMRAP 15: 15 Box Jump Overs (24/20″)… Read more »

Monday 05.01.17

OPEN “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest-to-Bar Pull-ups 50 Double-unders PERFORMANCE 10 Front Squats (155/105) FITNESS 10 Front Squats (135/95) 20 Pull-ups 50 Single-unders Post your… Read more »

Saturday 04.29.17

-0830 Partner WOD- “Playground” In teams of three: 2000 Meter Row 63 Kettlebell Swings (70/53) 63 Goblet Squats (70/53) 1200 Meter Row 45 Kettlebell Swings (70/53) 45 Goblet Squats (70/53)… Read more »

Friday 04.28.17

  Warm Up: Coaches Choice or Deadlift 1-2-3-4-5-6-7-8-9-10 Warm up to a heavy weight and then start your sets. WOD: OPEN – PERFORMANCE “Franchise” 21-15-9: Push Jerks (135/95) Chest-to-Bar Pull-ups… Read more »

Thursday 04.27.17

WOD: OPEN – PERFORMANCE “Benchwarmers” Teams of 3: 3 Rounds: 100 Calorie Row 50 Bench Press (135/95) 400m Team Run FITNESS “Benchwarmers” Teams of 3: 3 Rounds: 100 Calorie Row… Read more »