WOD ARCHIVE

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WOD 12/02/19

A2: Tabata D.B. Hang Power Clean + Shoulder To Overhead B: Clean + Front Squat + Jerk  (12 Minutes To Max 1 + 3 + 1) . C: 4 RFQ of: 15/12 Calorie Air Bike @50-80%/ 25' D.B. DeathMarch @2121 (45/25#X2)/ 5-10 Strict…

WOD 11/30/19

A2: 7 Minute AMRAP of: 5/3 C2B Pull Up 10 Honest Push Ups 15 Box Jump Step Down (24/20") 3 Minutes WU + @70-90% Sustainable Pace; Rest 60 Seconds . B: 5 Minutes of: 7/5 Pull Up/ 9 Burpee/ 11 USSR K.B. Swing (2/1.5 Pood) . C:…

WOD 11/27/19

A3: 20 Seconds Row Sprint (4 Rounds for distance) @95% Very Hard Pace (Not Sustainable); Rest 1:40 after each round . B1: 2 RFQ of: 10 Prone Hovers/ 10 Yoga Push Up/ 10 Scap Push Up/ 10 Scap Pull Up/ 5/3 Strict…

WOD 11/26/19

A2: 2 Rounds of: 250M Ski (4/2) 5 Dip Scap Push Up 1 Dip Negative 3 Seconds Down 10 Seconds Bent Arm Dip Support 15 Tuck Up 45 Seconds Plank . B: 21/15/9 RFT of: T2B USA K.B. Swing (24/16Kg) . C: Dips…

WOD 11/25/19

A2: 400M Run For Time . A3: Bottom To Bottom Air Squat Tabata . B: Clean Pull + Power Clean + Hang Clean (ATK) + Jerk (Build To Max The Complex + 1/1@85%) . C: 30/25 Calorie Air Bike + 4 Rounds of: 25'…

WOD 11/24/19

A3: 3 Rounds of: Row 250M Sprint (5/3) @90% Hard Pace (Not Sustainable); Rest 3.5 Minutes between rounds . B1: Bench Press (12/12/12/12) Superset with B2 B2: Pendlay Row (12/12/12/12) Building slightly…

WOD 11/22/19

A2: 800M Weighted Run @80% Sustainable Pace; . B: Overhead Squat (Build To A Heavy Triple) . C1: 3 Rounds of: 10 Calorie Row 8 USSR KBS 6 WallBall 4 Box Jump 2 OHS . C2: Partner WOD 11/23/19= 20…

WOD 11/21/19

A2: 7 Minute AMRAP of 200M S.B. Run 5 Yoga Push Up 25' S.B. Bear Crawl Drag 25' S.B. OH Walking Lunges 5/3 Strict Chin Up . B1: Handstand Walk (5 Rounds of Max UB Distance) Superset with B2 B2: Weighted…

WOD 10/31/19

A2: 2K Partner Row (Time) . B: 10-15 Minutes of Skill Work- Kipping: RMU/BMU Triple Unders/Pistols . C: Walking Dead For Time: 20 WallWalks 200M Partner Carry (200M S.B. Carry/HBD) 200 Double Unders (400 Singles) 60…

WOD 10/30/19

A2: Ski 3 Minutes @90% Hard But Sustainable Pace; Rest 60 Seconds Damper 5/3 . B: Push Press (1 @80% Every 45 Seconds X 12 Rounds) **From The Rack C: Weighted Pull-ups (3,2,1,3,2,1) . D: Weighted…

10/29/19

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% + 3…

WOD 10/28/19

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 10/26/19

A2: Partner WU= 7 Minutes Max Calorie Air Bike . B: Push Jerk (3/3/3/3 @75%) . C: Partner WOD 10/26/19= For Time: 400M Run 30 D.B. Curtis P's (45/24#X2) 30 K2E 400M Run 30 D.B. Curtis P's 30 K2E 400M…

WOD 10/24/19

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 B: 20 Minute AMRAP of: 60M Farmer…

WOD 10/05/19

A3: CrossFit Simon Says . . B: 2K Partner Ski (Time) In Teams of 2/With only 1 partner working at a time/Partition as needed. . C: Partner WOD 2 (10/05/19) 5 RFT of: 12 Each Alternating K.B. Step Ups (24/20"…

WOD 10/04/19

B1: 3 RFQ of: 8/6 Calorie Ski (8/5)/ 1-2 Ring Muscle Up/ 2 D.B. Power Clean . B2: 6 Minute AMRAP of: 10/8 Calorie Ski (8/5) 4/2 Ring Muscle Up 8 D.B. Power Clean (45/25#X2) . C1: 3 Rounds of: 1 Minute…

WOD 10/03/19

A2: 3 RFQ of: 10 Calorie Row (8/5)/ 10 Each K.B. Suitcase Deadlift (2/1.5 Pood)/ 10 USSR K.B. Swing; Rest 30 Seconds @80% Sustainable Pace; Rest 3 Minutes . B: 3 Position Clean (top down) (8 Minutes To A Heavy Single +…

WOD 09/17/19

A2:3 RFQ of: 60M Jog 8 Each S.A. D.B. Front Squat (45/25#)/ 15 Tuck Up . B: Back Squat (8-10 Minutes To A Heavy Single) . C1:3 Rounds of: 60M Weighted Run 1-2 Back Squat 2-3 T2B . C2: 3 RFT…

WOD 09/16/19

A2: 3 RFQ of: 12/10 Calories Air Bike 10 HRPU 15 Air Squat/ 6 K.B. Jerk (20/12KgX2) . B: Split Jerk (6-8 Minutes To A Challenging Double) . C1: 3 RFQ of 1-2 Jerk @75-80% of B 3-5 D.B. Squat (45/25#X2) 2-3…

WOD 09/15/19

A2: 3 RFQ of: 150M Row (4/2) 5 Push Up 5 Plank Scap Push Up 20 Second Plank 5 D.B. DeadLift (HBD) 5 D.B. HPC 10 Ring Row . B: Handstand Walk (8 Minutes Max TUT) . C2: For Time: 9 HRPU 9 Power…

WOD 09/14/19

A2: 800M Weighted Run . B: 10 Minutes of Skill Work- Kipping: RMU/BMU Triple Unders/Pistols @50% Easy Pace Use this time constructively, choose your biggest weakness and work on it. Remember to go nice and easy…