WOD ARCHIVE

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WOD 01/21/18

A2: Handstand Walk - 6 Minutes Accumulate Max TUT/Distance or Take 10 Minutes to practice. B1: Against A 3 Minute Clock: 30 T2B Max Reps Ground To Overhead (95/65#) B2: 2K Ski For Time - Damper 5/3 C1:Against…

WOD 01/20/17

A1: The Cone Game A2: Junk Yard Dogs (3 Minutes Max Reps) B:3 Rounds of: 60 Seconds Max Calories Air Bike 90 Seconds Max Rounds of: 5 WallBall (20#-10'/14#-9') 5 Burpees In teams of 2/Partner A will complete max…

WOD 01/19/18

A2: 2 RFQ of: 150M Row (5/3) 1 WallWalk 10 Each Alternating Wall Facing Shoulder Taps 5 Seconds Handstand Negative 10 Scap Pull Up 5 Strict Chin Up @2111 20 Seconds Active Hang A3: Against a 3 Minute Clock: 20 Strict…

WOD 01/18/18

A2: 5 Minute AMRAP of: 5 Each D.B. Snatch (50/35#) 5 Each D.B. Thruster 5 Calorie Ski (8/5) C: Clean Pull + Power Clean + Front Racked Lunge (2+1+1 Each X 5 Sets @80%) D:12 Minute AMRAP of: 5 C2B Pull Up 7 Power Snatch…

WOD 01/17/18

A2: Against A 4 Minute Clock: 10 Burpee 30 HRPU Max Calorie Ski (8/5) In Time Remaining B: Push Press - 1@75/80/85/90/78/83/88/90% C: Weighted Dip - 3/3@80 + 2/2 @85 + 1/1/1 @90% D: 15/12/9 RFT…

WOD 01/16/18

A2: 3 RFQ of: 7 Each D.B. Snatch (50/35#)/ 5 Each OH Lunge/ 5 Each Single Arm D.B. Thruster/ 15 Banded Row/ 100M Row (5/3) B: 1 Hang Snatch (ATK) + 1 Snatch - 1 @85-90% X 7 Sets C: Clean - 1 @85-90% EMOM X 12…

WOD 01/15/18

A2: 3 RFQ of: 15 Banded Pull Apart/ 15 Banded Good Morning/ 15 USSR K.B. Swing (24/16Kg) @Easy Pace with controlled tempos. B1: Metcon (3 Rounds for reps) 3 RFQ of: 1-2 Bar Muscle Up/ 1-3 Power Clean/ 200M Row (5/3) B2:…

WOD 01/14/18

A2: 3 Minute AMRAP of: 5 D.B. Thruster (HBD)/ 5 D.B. Power Clean/ 5 Calorie Row (8/5) 3 Minutes WU + @90% Sustainable Pace; Rest 90 Seconds B: 4 Minute AMRAP of: 10 WallBall (20#-10'/14#-9')/ 10 Rebounding Box Jumps…

WOD 01/13/18

A2: The Pizza Game B: 3 Rounds of: 60 Seconds Max Reps of: Alternating D.B. Power Snatch (50/30#)/ Burpee/ Walking Lunges (45/25#X2)/ BallSlam (25/15#) In teams of 2/partner A will complete max reps d.b. snatch/Once A…

WOD 01/12/18

A2: 2 Minute AMRAP of: 5 K.B. Taters (20/12Kg) 5 HRPU 10 Each Jumping Lunges B - 3 Clean Pull + 2 Power Clean + 1 Each Front Racked Lunge EMOM @70% X 10 Minutes C: Front Squat (8/8/8 @70%) D: 3 Rounds…

WOD 01/11/18

A2: 2 RFQ of: 1 WallWalk 5 Each WallFacing Shoulder Taps 15 Banded Pull Apart 5 Each Alternating Jumping Lunges 5 Jumping Squat 5 Calorie Air Bike B: 2 Rounds of- Against A 3 Minute Clock: 60 Seconds Max Reps HSPU Max…

WOD 01/10/18

A2: Against A 2 Minute Clock: 100M Row Sprint Max Burpees Over Erg In Time Remaining B: Push Press - 3 @80% (+1RC) Every 120 Seconds X 6 Rounds **From The Rack** C: Weighted Dip - 4/4/4/4/4 @80% Max or sets…

WOD 01/09/18

A2: 3 Minutes AMRAP of: 3 Power Snatch 3 OHS 15 Double Unders B: Power Snatch - 3 @80% Every 2 Minutes X 6 Rounds Does not have to be touch and go. C: Front Squat - 6/6/6 @80% Rest 120-180 Seconds…

WOD 01/08/18

A2: 3 RFQ of: 20 Banded Pull Apart 5/3 Kipping HSPU 5 Calorie Row (8/5) B: Split Jerk  - 3/3/3/3/3/3/3/3 @ 70% C: Weighted Pull-ups  - 4X4 @ 70% D:4 Rounds of: Against A 3 Minute Clock: 60…

WOD 01/07/18

A: 2 Minute AMRAP of: 10 WallBall (2#-10'/14#-9') 5 Burpee B: For Time: 10 Calorie Row (8/5) 5 Strict HSPU 5 HPC (185/135) 10/8 Calorie Row 4 Strict HSPU 4 HPC 10/8 Calorie Row 3 Strict HSPU 3 HPC 10/8 Calorie Row 2…

WOD 01/06/18

A: 2K Partner Row In teams of 2/Switching every 200M/Score=Total time B: Tom Hanks Memorial WOD Partner WOD 10/21/17= 15 Minute AMRAP of: 55 Deadlift (225/135) 55 WallBall (20#-10'/14#-9') 55 Calorie Row (8/5) 55…

WOD 01/05/18

A2: 3 RFQ of: 1 Top Down 3 Position Power Snatch (45/35/15#) 5 Front Squat 250M Row (5/3) 15 Seated Banded Row B: 3 Position Power Snatch - 1 @60% EMOM X 10 Minutes C: Renegades 4 RFT of: 7 Front Squat @60% 1…

WOD 01/04/18

A2: 3 RFQ of: 10 UB WallBall (20#-10'/14#-9') 10 Ring Row 10 Calorie Row (8/5) B: Push Press - 5 @70% EMOM X 5 C: Weighted Dip - 4/4/4/4/4/4 D: The Chief Max rounds in 3 minutes of: 3 Power Cleans,…

WOD 01/03/18

B: Handstand Walk - Accumulate Max Distance Handstand Walk or Take 10 Minutes to practice. C1: Deficit Handstand Push-ups **Use 4 X 45/25# + an abmat to create the deficit.** Rest 60 Seconds C2: Chest-To-Bar…

WOD 01/02/18

A2: Against A 3 Minute Clock: 1 Minute Max Calorie Row (8/5)/ Max Rounds In Time Remaining of: 1 WallWalk/ 10 BallSlam (20/15#) B1: 2 RFT of: 1-2 Jerk@ 60% 5 T2B 15 Double Unders B:  Every 5 Minutes X 6 Rounds…

WOD 01/01/18

B: Holiday Tabata 18 Round Tabata of: 20 Seconds Max Reps Squat Jump; 10 Seconds Rest/ 20 Seconds Max Wall Walk; 10 Seconds Rest/ 20 Seconds Max Reps Tuck Up; 10 Seconds Rest C: 5k Run - For Time Max Effort