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WOD 09/10/19

A2: 2 RFQ of: 150M Ski (5/3) 10 Hollow Up 20 Seconds Hollow Flutter Kicks 10 Superman 20 Seconds Prone Flutter Kicks 5 Scap Pull Up 5 Kippin Swing 1 Pull Up 5 Seconds Negative 10 Seconds Active Hang . B1: 5 Minutes…

WOD 09/09/19

A2: 800M Weighted Run **Use a Sandbag or your vest . B: 3 Rounds of: 100M Sprint Round 1 @85% Somewhat Hard Pace (not sustainable); Rest 90-120 Seconds/ Rounds 2 @90% Hard Pace; Rest 120 Seconds/ Round 3@95% Very Hard…

WOD 09/08/19

A2: 400M Run @50-90% Sustainable Pace; Rest 120 Seconds A3: 100M Sprint X 4 Rounds (4 Rounds for time) . B1: 3 RFQ of: 12/10 Calorie Ski (8/5)/ 1 Wall Walk/ 5 HRPU/ 15 Prone Snow Angel (hover) . B2:…

WOD 09/07/19

A3: 2 RFQ of: 60 Seconds Easy Air Bike 15 Banded Good Morning 10 Paces Banded Monster Walk Left/Right/ 10 Paces Banded Monster Walk Forward/Backward/ 5 Strict T2B/ 60 Seconds Plank . B: Clean DeadLift (6 Minutes To A…

WOD 09/06/19

A1: 400M Run @50-90% Sustainable Pace, Rest 2 Minutes A2: 4 Rounds of 40 Yard Dash (4 Rounds for time) @ Intensity/Pace; Rest Round 1 @85-90% Hard Pace (Not Sustainable)/ Round 2 @90% Hard Pace (Not Sustainable)/ Round…

WOD 09/05/19

A2: 3 RFQ of: 12/10 Calorie Ski (8/5) 15 Banded Pull Apart 5 Press (45/35/15#) 5 Front Squat 20' Bear Crawl . B: Thruster - Build to a heavy single @20X1; Resting as needed . C1: 3 RFQ of: 5 Calorie…

WOD 09/04/19

A2: Air Bike - 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: 40 Seconds Air Bike Max Calorie @90% Hard Pace (Not Sustainable); Rest 60 Seconds . A4: 3 Minute AMRAP of: 10' Handstand Walk 5 D.B. HPC +…

WOD 09/03/19

A2: 3 RFQ of: 250M Row (5/3) 5 Hang Clean (45/35/15#) 3 Each Front Racked Lunge 30 Seconds Hollow Flutter Kicks 30 Seconds Prone Flutter Kicks . B: Front Squat (10-12 Minutes To A Heavy Double) . C2: 5…

WOD 09/02/19

Chuck Heavy For Time: 1 Mile Row (5/3) 100 Push Ups 1 Mile Run 100 Thruster (45/35#) 1 Mile Row RX+= Wear 20/14# Vest Charles "Chuck" Humphrey Keating

WOD 08/15/19

A2: 3 RFQ of: 5 Strict Chin Up 1 Kick Up To Handstand 5 Scap Push Up 1 Negative 5 Seconds Down 5 Power Clean (45/35/15#) 100M Ski (4/2) . B: Power Clean (6 Minutes To A Heavy Single) Quickly build to a heavy single…

WOD 08/14/19

A3: 100M Sprint  (6 Rounds for reps) 3 Burpees AFAP immediately into 100M Sprint @85% Somewhat Hard (Not Sustainable Pace); Rest 1:40 After each round and 3-5 . . B1: 3-4 Rounds of: 1 Strict RMU 3 D.B. Devils Press 5…

WOD 08/10/19

Partner WOD 30/20/10 RFT of: Strict Chin Up HSPU + 45/35/25 RFT of: Box Jump Over (24/20") HRPU + 50/40/30 RFT of: Partner Rainbow WallBall (20#-10'/14#-9') Row Calories (8/5) + 75/50/25 RFT of: USSR K.B. Swing (24/16Kg) Ab…

WOD 08/09/19

A2: 500M Row @ Pace . B: Shoulder Press (Heavy Single + 2@85/1@90/Max UB @50%) . C: 5 RFT of: 9 T2B 8 Each Alternating Pistols . D: 5 X's 3 Minute AMRAP of: 3 D.B. Power Cleans (45/25#X2) 4 Alternating…

WOD 08/08/19

A2: 400M Run NFT A2: 100M Sprint X 4 Rounds (4 Rounds for time) . From Standing Round 1 @85% Somewhat Hard Pace; Rest 2 Minutes/ From Crouch Start Round 2 @85% Somewhat Hard Pace; Rest 2 Minutes From Block Start Round 3 @85%…

WOD 08/07/19

A2: 800M Weighted Run - For Time **Use Sandbag or Medicine Ball .  B1: Power Clean (6 Minutes To A Challenging Single) B2: 3 Rounds of: 3 Power Clean/ 5 BallSlam/ 3-5 Calorie Air Bike Build intensity…

WOD 08/03/19

A3: 800M Indigenous Peoples Run (Time) @ Pace/Intensity **Use a 20# Sandbag B1: Power Snatch (7 Minutes To A Challenging Single) In teams of 2, build up to a challenging weight, does not have to be a max. Use B1 as a…

WOD 08/02/19

B1: 3 Minute AMRAP of: 7 No Jump Burpee 21 Double Unders . Rest 2 Minutes . B2: 3 Minute AMRAP of: 7 No Jump Burpee 21 Double Unders . Rest 2 Minutes Compare to B1 . B2:3 Minute AMRAP of: 7 No Jump…

WOD 08/01/19

A3: 100M Sprint X 4 Rounds (4 Rounds for time) @Intensity/Pace; Rest prescribed below. Round 1 @85% Somewhat Hard Pace (Not Sustainable); Rest 90 Seconds/ Round 2 @90% Hard Pace; Rest 90 Seconds/ Round 3 @95% Very Hard Pace; Rest 90…

WOD 07/31/19

A2: 2 RFQ of: 12/10 Calories Air Bike 1 Strict Pull Up 3 Second Negative 5 Scap Pull Up 5 Kipping Swing 10 Seconds Active Hang 15 USSR K.B. Swing (24/16Kg)/ 5 Hanging Knee Raises/ 5 HRPU . B: EMOM X 14 of: Minute…

WOD 07/30/19

A2: Air Bike (Calories) 90 Seconds @50-80% Sustaianble Pace; Rest 90 Seconds A3: Air Bike (Calories) 120 Seconds @85% Somewhat Hard Pace; Rest 180 Seconds . B1: Deficit HSPU (60% Every 60 Seconds X 4 Sets) B2:…

WOD 07/29/19

A2: 2 RFQ of: 30 Seconds Double Unders Practive 5 Scap Pull Up 5 Kipping Swing 1 C2B Pull Up 10 Seconds Active Hang 5 Hang Power Clean + Power Jerk (45/35/15#) . B: Hang Power Clean + Push Jerk (2/2/2@85%) . C:…