WOD ARCHIVE

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WOD 01/29/20

A2: 2 RFQ of: 60 Seconds Air Bike 5 Scap Pull Up 5 Kipping Swing 10 Seconds Active Hang 8 Each D.B. Snatch (45/25#) . B2: CrossFit Games Open 16.3 AMRAP 7 minutes 10 power snatches 3 bar muscle-ups . C:3…

WOD 01/28/20

A2: 3 Rounds of: 10 USSR Swing (24/16Kg) 10 Goblet Squat 10 HRPU 10 Tuck Up 10 Ring Row .  B: Power Clean (3/3/3/3/3 ) . C1: DB Bench Press  (4 Sets of 8-12 Reps) Superset with C2 C2: Strict…

WOD 01/21/20

A2: Air Bike 3 Minutes @50-90% Sustainable Pace; Rest 60-90 Seconds A3: 2 Rounds of: 1 WallWalk 5 Yoga Push Up 5 Scap Push Up 10 Prone Hover 20' Walking Lunges . B: 3 RFT of: 40 Seconds Max Cal Air Bike 20…

WOD 01/20/20

A2: Air Bike 3 Minutes @80-90% Sustainable Pace; Rest 3 Minutes . B: Back Squat (5/5/5/5) . C1: Seated Box Jump (5/5/5/5) Superset with C2 C2: Single Leg Glute Bridge (10/10/10/10) . D: EMOM 12…

WOD 01/19/20

A2: Air Bike 3 Minutes @50-90% Sustainable Pace; Rest 60-90 Seconds . B1: 3 RFQ of: 10 Paces Banded Monster Walk Forward/Backward/Left/Right 10 Banded Squat . B2: Back Squat (15 Minutes To A Challenging Single) . C1:…

WOD 01/18/20

A2: Tactical Warm Up (3 Rounds for reps) 3 Rounds of: 30 Seconds Max Reps 8 Count Body Builders 30 Seconds Max Reps 4 Count Flutter Kick 30 Seconds Max Reps Mountain Climbers . B: 3 RFT of: 90 BallSlam (20/15#) 30 Calorie…

WOD 01/17/20

B2: Back Squat (15 Minutes To A Challenging Single) Build to a challenging single @21X1; Rest as needed -15 Minute Cap . C: Pull-ups (2 X Max UB) 2 Rounds of: Max UB; Rest 90 Seconds Rest after each round D:…

WOD 01/16/20

A2: 400M Run @ Intensity/Tempo/Pace . A3: Run 200M X 3 (3 Rounds for time) Round 1@85% somewhat hard pace (not sustainable); Rest 3 Minutes + Rounds 2 and 3 @90% Hard Pace . B: Sled Push (5 X 30' AFAHAP) Push…

WOD 01/15/20

A2: 3 Rounds of: 12/10 Calorie Ski (8/5) 6 Each D.B. Power Snatch (45/25#) 30 Seconds Hollow Hold . B: Power Snatch (6-8 Minutes To A Challenging Single) . C1: 3 Rounds of: 5-10 Double Unders 3-5 Power…

WOD 01/14/20

B: Pull-ups (See wodify for details) , C: Shoulder Press (8@65% + 6@70% + 4@75% +2@80% + 1@85/90%) . D: Dips (5 Minute AMRAP ) Max Reps Dips @22X1; Rest as needed . *E: Farmer's Carry (5 X 50' AHAFAP) *=…

WOD 01/13/20

A2: 3 Rounds of: 45 Seconds Easy Bike 30' Walking Lunges 10 Tuck Up 10 Hip Extension . B: 15/12/9 RFT of: K.B. Deadlift (2/1.5 Pood X 2) T2B Air Bike Calories . C: 30/30 X 14 (14 Rounds for distance) 14…

WOD 01/12/20

A1: 800M Weighted Run (Time) Pace/Weight/Implement/Rest prescribed below @50-80% Sustainable Pace; Rest 2-3 Minutes A3: 100M Sprint X 4 Rounds (4 Rounds for time) @Intensity/Pace; Rest prescribed below. Rounds 1 and 2 @85%…

WOD 01/11/20

A2: Funnel Tag 5 Minutes Having Fun Warming Up:) . B: Partner WOD 01/11/20= AMRAP 30 of: 50 Ab Mat Sit Up 40 D.B. Snatch (50/35#) 30 Burpees 20 Calorie Ski (8/5) 10 Strict Chin Up In teams of 2/Only 1 Partner at…

WOD 01/10/20

A: 2 RFQ of: 12/10 Calories Air Bike 10 Banded Squat 10 Banded ClamShells 10 Scap Push Up 10 Prone Hover 10 Scap Pull Up 10 Second Active Hang . B: Pull-ups (See wodify for details) . B: Back Squat (5/5/5/5/5/5/5…

WOD 01/09/20

A1: 3 RFQ of: 200M Jog 20 Banded Good Morning 20 Seconds Hanging Flutter Kicks 10 Goblet Squat (25/16Kg) . B: Back Squat (7/7/7/7/7 @75%) . C1: Glute Ham Curl (GHC) (4 Sets of 6-12 Reps) . Superset with…

WOD 01/08/20

A2: 5 Minute AMRAP of: 12 WallBall (20#-10'/14#-9') 21 Double Unders . B: 5 Minute AMRAP of: 8 G2OH (95/65#) 10 Bar Facing Burpees **Everyone use a 15# Training Bar . C: 5 Minute AMRAP of: 8 G2OH…

WOD 01/07/20

A2: 2 RFQ of: 90 Seconds Ski Distance (5/3) 5 Shoulder Press (45/35#) 10 Back Squat/ 15 Banded Push Down . B: Shoulder Press (4@75%+3@80%+2/2@85%) . C: Back Squat (9/9/9/9 @70%) . D1: Dips (20…

WOD 01/06/20

A2: 1K Ski For Time @90% Hard But Sustainable Pace; rest 3 Minutes . B: Against A 6 Minute Clock: 60 T2B Max Calorie Air Bike in time remaining . C: 12 Minute AMRAP of: 15 Double K.B. Swing (20/12KgX2) 30…

WOD 01/05/20

A1:90 Seconds @50-Stainable Pace; Rest 90 Seconds A2: EOMOM X 4 of: 10 Seconds Max Cal Bike Sprint 30' Sled Push (105# Sled + 45#/95# Sled + 25#) Every Other Minute On The Minute X 4 Rounds of 10 Seconds Bike Spint + Immediately…

WOD 01/04/20

A2: 2K Partner Row For time . B:12 Minute AMRAP of: 1 Rope Climb (15/12') 10 Box Jump Step Down (24/20") 35 Double Unders . C: Partner WOD 1 (01/04/20)= 3 Rounds of: 2 Minutes Max Reps: WallBall…

WOD 01/03/20

A2: 2 RFQ of: 60 Seconds Row Meters @80% (5/3)/ 1 WallWalk/ 10 Each Plank Shoulder Taps/ 10 Prone Hovers/ 5 Each Walking Lunges / 10 Air Squats/ 5 Scap Pull Up/ 10 Seconds Active Hang . B: Back Squat (5/5/5/5/5/5/5) . C:…