WOD ARCHIVE

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WOD 04/01/18

A2: 2 Rounds of: 5 M.B. Sit Up To Chest Pass 5 OH Toss 3 Broad Jump 15 Seconds Air Bike Sprint B: Hang Power Snatch - 2 @ 70% EMOM X 12 Minutes C: Back Squat- Find A Challenging Set of 12 Reps D:21/15/9…

WOD 03/31/18

A2: 6 Minutes of: Partner Ski In teams of 2/partition as needed/accumulate max calories in 5 minutes. B: Push Jerk - 3/3/3 @ 90% C:  10 Minutes of Skill Work- Kipping: RMU/BMU Triple Unders/Pistols D:Partner…

WOD 03/30/18

A2: Metcon (3 Rounds for reps) 3 RFQ of: 14/12 Calorie Ski (8/5)/ 1 Kick Up To Handstand/ 5 Each Handstand Shoulder Tap/ 1 Handstand Negative @5 Seconds Down/ 10 Ring Row @2121/ 10 Seconds Dip Support…

WOD 03/29/18

A2: Row 90 Seconds A3: 20 Seconds Row Sprint x 4 B: Hang Power Clean  - 2 @ 70%  EMOM X 12 Minutes C: Deadlift - 15 Minutes To A Challenging Set of 12 Reps D: Strict Toes-To-Bar  - 4…

WOD 03/28/18

A3: 3 RFQ of: 3 Burpee 3 Box Jump Over (24/20") 3 Ring Row 5-15 Double Unders 3 Thruster (115/74#) B: Large Marge 4 Rounds of: For Time: 11  Burpee Box Jump (24/20") 14 Ring Row 68 Double Unders 14 Thruster (115/75#) C:…

WOD 03/27/18

A2: 3 RFQ of: 5 Scap Pull Up 1 Strict Pull Up 20 Second Bent Arm Chin Hang 20 Seconds Active Hang 14/12 Calorie Row (8/5) 3 Wallwalk 5 Handstand Scap Push Up 20 Seconds Handstand Hold B1: Strict Pull-ups (4 Rounds…

WOD 03/26/17

40 Minute AMRAP of: 700M Ski (5/3) 60M Waiter Carry (20/12KgX2) 7 WallWalk 20 Alternating Pistol

WOD 03/24/18

A2: 800M Indigenous Peoples Run - For Time B: Push Jerk - 3/3/3/3 @ 85% C: 10 Minutes of Skill Work- Kipping: RMU/BMU Triple Unders/Pistols B: Bermuda Triangle= 5 Rounds of: 1 Minute Max  Calorie…

WOD 03/23/18

A3: 6 Minute AMRPAP of: 6 Curtis P's (75/45#) 5 Each Alternating Front Racked Step Up ( 20/18") B: 10-15 Minutes of Skill Work: Kipping: RMU/BMU/TU's/Pistols C: 30 Minute AMRAP of: 500M Ski (5/3) 30 Ab Mat…

WOD 03/22/18

A2: 3 RFQ of: 10 PVC Pass Through 15 Banded Pull Apart 20 Banded Good Morning A3: For Time: 250M Row 30 BallSlam (20/15#) B1: 2 RFQ of: 3 Hang Snatch Pull 3 Hang Muscle Snatch 3 Hang Power Snatch B2:…

WOD 03/21/18

A2: 50 Calorie Air Bike -  For Time B : Push Jerk - 3/3 @75% + 2/2/2/2 @85% C: Weighted Pull-ups - 2/2/2/2 AHAP D: Weighted Dip - 2/2/2/2 AHAP E: EMOM 10 of: Minute 1: 10 Each D.B. Renegade…

WOD 03/20/18

A2: 3 RFQ of: 10 Calorie Ski 5 Clean Pull (45/35#) 5 Muscle Clean 5 Front Squat B: Hang Clean - 3@65/70/75 + 2@80/85/85/85% **Low Hang= Just below the knee C: Bottoms Up Front Squat  (3 X 6 @75-85%) D: 4…

WOD 03/19/18

A2: Against A 3 Minute Clock: 20 D.B. Thruster (HBD) Max BallSlam (20/15#) in time remaining. A3: 2 RFQ of: 5 Each Alternating Clean Grip OH Lunge 5 Squat Jerk 5 Kang Squat B: 10-15 Minutes of Skill Work: Kipping:…

WOD 03/17/18

A2: 800M Indigenous Peoples Run B: 10 Minutes of Skill Work- Kipping: RMU/BMU Triple Unders/Pistols C: Push Jerk - 3/3/3/3/3/3  @80% D: Against a 10 Minute Clock: 100 Calorie Row 75 Calorie Bike + Max…

WOD 03/16/18

A2: Against A 5 Minute Clock: 500M Ski (5/3) Max Reps In Time Remaining: D.B. Burpee Over Box (15/25# + 20/18" box) B: 10-15 Minutes of Skill Work- Kipping: RMU/BMU Triple Unders/Pistols C: 3 RFT of: 800M…

WOD 03/15/18

A3:3 RFT of: 12 WallBall (20#-10'/14#-9') 200M Row A2: 2 RFQ of 10 Banded Face Pull @21X2 10 Banded Pull Apart @21X2 10 Banded Row @21X2 20 Tuck up @1111 60 Seconds Plank B: Thruster  - Find A Heavy Single C1: 2…

WOD 03/14/18

A2: Ski - 3 Minutes @90% Hard But Sustainable Pace; Rest 60 Seconds B: BTN Jerk (1 @80% Every 45 Seconds X 12 Rounds) C: Weighted Pull-ups (5,4,3,5,4,3) D: Weighted Dip (5,4,3,5,4,3) Max or sets…

WOD 03/13/17

A2: 3 RFQ of: 5 K.B. Deadlift @3111 (24/16Kg) 10 Goblet Squat @2211 15 USSR K.B. Swing 20/30 Seconds L-Hang B: 3 Position Clean (top down) - 1/1/1/1/1/1 @70-80% C: Paused Front Squat - 3 @70-80% EMOM X 6 *D: 3-4…

WOD 03/12/18

A2: 3 RFQ of: 1 WallWalk 10 Each Handstand Shoulder Tap 5 Each Single Arm Ring Row 5 Each Alternating Jumping Lunges B: Handstand Walk - Max Distance C: EMOM 30 of: Minute 1- 15/12 Calorie Ski (8/5) Minute…

WOD 03/10/18

A2: Partner WU= 7 Minutes Max Calorie Air Bike B: Push Jerk - 4 X 4 @75% C: Partner WOD For Time: 400M Run 30 D.B. Curtis P's 30 K2E 400M Run 30 D.B. Curtis P's 30 K2E 400M Run **Do not drop D.B.'s D: 10…

WOD 03/09/18

A2: 3 RFQ of: 20 Banded Pull Apart @2121 20 Banded Face Pull @2121 5 Reps Left Hollow Arch Roll 5 Reps Right Hollow Arch Roll 30 Seconds Hollow Hold 30 Seconds Superman Hold -10 Minute Cap B: 20 Minute AMRAP of: 60M…