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WOD 04/11/19

A2:2 Rounds of 20 Seconds Max Reps Each: Banded Pull Apart Banded Row Banded Cuban Press . A3: 3 RFQ of: 8 Each Single Arm Ring Row 15 Seconds Each Side Ring Row Hold 12/10 Calorie Row Sprint (8/5) . B:…

WOD 04/08/19

A 15 Minute AMRAP of: 12 Calorie Air Bike 12 Each Alternating OH Walking Lunges (45/25#) 12 Ring Push Up 21 Double Unders . B: 15 Minute AMRAP of: 12 Calorie Row (8/5) 12 Goblet Squat (24/16Kg) 12 USSR K.B. Swing . D:15…

WOD 04/07/19

A2: 3 RFQ of: 10 Prone PVC Pass Through 15 Banded Face Pull 20 Banded RNT OHS . A3: For Time: 10 Burpees 30 BallSlam (20/15#) 10 Burpees 50 Double Unders . B: Hang Power Snatch (2 HPS + 1 OHS @75% EMOM…

WOD 04/06/19

A2: 2K Partner Ski @90% Hard But Sustainable Pace; Rest 2 Minutes In teams of 2-4 depending on size of class, partition as needed/Score=total time to complete 2K . B: Partner WOD 3 RFT of 20 WallBall (20#-10'/14#-9') 1…

WOD 04/05/19

A2: 2 RFQ of: 1 WallWalk 5 Each Alternating Hip Taps 10 Ring Row 45 Seconds Ski Calories (8/5) . B: Shoulder Press (2 Building Every 45 Seconds X 10 Rounds) . C: Weighted Pull-ups (8@65 + 8@70% + 8@75%) Does…

WOD 04/04/19

A2: 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 . B2: Filthy Fifty (Time) For Time: 50 Box jumps, 24" 50 Jumping…

WOD 04/03/19

A2: 10 Rounds Every 45 Seconds of: 1- 30 Seconds USSR K.B. Swing (24/16Kg); 15 Seconds Rest 2- 20 Seconds L-Sit; 25 Seconds Rest 3- 30 Seconds Max Ring Dip; 15 Seconds Rest 4- 30 Seconds Handstand Hold; 15 Seconds Rest 3-5 Minutes…

WOD 04/02/19

A2: Air Bike - 90 Seconds @50% Sustainable Pace; Rest 60 Seconds A3: Air Bike 10 Seconds Sprint X 4 Rounds @Very Hard Effort; Rest 1:50 After Each Round . B: Hang Clean (3@65/75 + 3/3/3/3@75%) **Low Hang just below…

WOD 04/01/19

2 RFQ of: 50' M.B. Pec Walk (20/14#)/ 20 Seconds Active Hang/ 20 Seconds Active Handstand Hold + 2 RFQ of: 150M Arms Only Row/ 30 Seconds Ring FLR . B: Strict Handstand Push Up (30% EMOM X 7 Minutes) . C:…

WOD 03/31/19

A2: 2 RFQ of: 20 Banded Face Pull @2121 20 Supine Banded Pull Apart @2012/ 20 Banded OHS @2011 . A2: 2 Rounds of: 5 M.B. Sit Up To Chest Pass (20/14#)/ 5 OH Toss/ 3 Broad Jump/ 15 Seconds…

WOD 03/30/19

A2: 6 Minutes of: Partner Row . B: Push Jerk (3/3/3@90%) . C: 10 Minutes of Skill Work- Kipping: RMU/BMU Triple Unders/Pistols . D: Partner WOD #1 03/30/19= For Time: 2…

WOD 03/29/19

A2: 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 Hold . B: Shoulder…

WOD 03/28/19

A2: Air Bike 1:00 @ Easy Pace; Rest 60 Seconds A3: Air Bike Peak Wattage Test - 3 Rounds of: 10 Seconds Sprint @100%; Rest 2:50 between Complete 3 Rounds of 10 Seconds Sprint @100% Hardest Pace; Rest 2:50…

WOD 03/26/19

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 Wallwal 5 Handstand Scap Push Up . B1: Strict Pull-ups (4 Rounds of Max UB) 4 Sets of Max UB…

WOD 03/27/19

A2: 1 Mile Run For Time 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…

WOD 03/25/19

A2: 5 Minutes WU: Ski (5/3) Waiter Carry Wallwalk Pistol . B: 40 Minute AMRAP of: 700M Ski (5/3) 60M Waiter Carry (20/12KgX2) 7 WallWalk 20 Alternating Pistol …

WOD 03/23/19

A2: 800M Indigenous Peoples Run - #10 MB . B: Push Jerk (3/3/3/3 @85%). . C: 10 Minutes of Skill Work- Kipping: RMU/BMU Triple Unders/Pistols Use this time constructively,…

WOD 03/22/19

A2: 3 RFQ of: 60 Seconds Light Row (8/5) 3 D.B. Shoulder Press (HBDX2) 3 D.B. Front Squat 3 D.B. Thruster 5 D.B. Deadlift . B1: 4 Rounds of: 5-7 WallBall (20#-10'/14#-9') 5-7…

WOD 03/21/19

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…

WOD 03/20/19

A2: 50 Calorie Air Bike For Time . B : Push Press (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…

WOD 03/19/19

A2: 3 RFQ of: 10 Calorie Ski (8/5)/ 5 Clean Pull (45/35#)/ 5 Muscle Clean/ 5 Front Squat . B: Hang Clean (3@65/70/75 + 2@80/85/85/85%) . C: Bottoms Up Front Squat  (6 X 3 @75-85%) **Concentric…