WOD Monday January 18th

Warm up: 400 Meter Run Then: 2 Rounds: 15 jumping jacks, 10 Knees to Elbow, 10 Air Squats

  1. Back squat: 2 sets of 5 @ 85%

2. “I Have a Dream”

6 Rounds for time of:

30 Double unders

3 Deadlifts

3 Hang power cleans

3 Front squats

3 Jerks

300 Meter run

  • Same weight for all of the barbell movements.
  • Try to hold onto the bar and perform them as a complex.
  • Don’t punk out on your weights.

Watch Martin Luther King Jr.'s speech at Stanford University about “The Other America” | by Charles Russo | THE SIX FIFTY

The time is always right to do what is right.

WOD Friday December 18th

Warm up: 400 meter run / 15 Seated good mornings / 10 Wallballs

1. Every minute complete the following reps:

1 Deadlift @ Heavy

2 Wallballs

*Every minute you will increase the Wallballs by 2 reps until you can not complete the reps in that minute*

So minute 1 is: 1 Deadlift + 2 Wallballs, minute 2 is: 1 Deadlift + 4 Wallballs, minute 3 is: 1 Deadlift + 6 Wallballs

2. For time:

60 Pushups

60 Double unders

40 Sit ups

40 Double unders

20 Burpees

20 Double unders

 

WOD Wednesday December 9th

Warm up: 2 Rounds: 100 meter run / 5 Overhead squats / 10 sit ups

For time:

500 Meter run

10 Hang Power snatches

50 Double unders

8 Hang Power Snatches

40 Double unders

6 Hang Power snatches

30 Double unders

4 Hang Power snatches

20 Double unders

2 Hang Power snatches

10 Double unders

500 Meter run

5 Hang snatches

50 Sit ups

4 Hang Snatches

40 Sit ups

3 Hang snatches

30 Sit ups

2 Hang snatches

20 Sit ups

1 Hang snatch

10 Sit ups

500 Meter run

WOD Monday October 12th

Big event coming up in November! Check it out here

Warm up: 2 minutes on a thing / 12 kang squats / 12 Single leg RDL

  1. Back squat: Work up to a kinda heavy single.

2. Back squat: 1 set of max reps @ bodyweight or max reps @ bodyweight in 6 minutes (obviously you can use a lighter weight if this doesn’t make sense )

*You are going to be sore from this.

3. For time:

50 Pushups

50 Sit ups

50 Double unders

Back in the day.

WOD Tuesday September 29th

Warm up: 2 minutes of jump rope / 15 Sit ups / 15 Back extensions

  1. 3 Rounds NOT for time:

3 Turkish get ups per side ( don’t be afraid to use something other than a kettlebell )

20 V ups

2. For time:

20 Strict press @ 115 \ 73

50 Double unders

15 Push presses @ 135 \ 83

50 Double unders

10 Push jerks @ 155 \ 93

50 Double unders

5 Split jerks @ 175 \ 103

50 Double unders

That’s what I’m talkin’ bout.