WOD Blog

Thursday 08.10.17

WOD “Ring the Bell” 27-21-15-9 Kettlebell Swings (70/53) Burpees 400m Run *In today’s triplet, we are looking for a heavier load on the kettlebell, but a weight you can complete… Read more »

Wednesday 08.09.17

WOD Overhead Squat – Heavy Single Snatch Balance – Heavy Single Snatch – Heavy Single “Bumblebee” AMRAP 7 Power Snatch (115/80) EMOM: 7 Wall Balls (30/20) Note on “Heavy Single”… Read more »

Tuesday 08.07.17

WOD “Boat Race” 3 Rounds: 500 Meter Row 400 Meter Run Rest 3:00 between rounds  *Although simple on paper, the magic of these intervals lies in the intensity of each… Read more »

Monday 08.07.17

WOD “Nasty Girls” 3 Rounds: 50 Air Squats 7 Ring Muscle-Ups 10 Hang Power Cleans (135/95) *“Nasty Girls” is one of the most well known CrossFit.com workouts ever. Adjustments for… Read more »

Saturday 08.05.17

0830 Partner WOD “31 Heroes” Teams of 2, AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) Continuous run with Sandbag (45/25) *Like the warriors of our… Read more »

Friday 08.04.17

WOD “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups Post scores in comments.

Thursday 08.03.17

WOD “Kickstand” 15 Minute AMRAP 200 Meter Run 15 Toes to Bar 12 Barbell Reverse Lunges (115/80) 9 Strict Ring Dips Post scores in comments.

Wednesday 08.02.17

WOD “Power Play” EMOM x 5 Clean Pull + Hang Power Clean + Power Clean @ 50% Across of estimated 1RM Clean EMOM x 5 1 Power Clean *Climb in… Read more »

Tuesday 08.01.17

WOD “FIRE ALARM” 3 Rounds of the “Bergeron Beep Test” 400 Meter Run 3 Rounds of the “Bergeron Beep Test” 400 Meter Run 3 Rounds of the “Bergeron Beep Test”… Read more »

Monday 07.31.17

WOD “Randy’s on the Run” 5 Rounds: 400 Meter Run 15 Power Snatches (75/55) *The stimulus of today’s workout is with a very light barbell. A weight that you could… Read more »