Big event coming up in November! Check it out here
Warm up: Get ready to Snatch
For time:
10 Rounds of:
1 Power snatch
6 Burpees over the bar
10 Rounds of:
1 Muscle up
6 Wallballs
10 Rounds of:
1 Snatch
6 Toes to bar
Toes to bar
WOD Thursday October 1st
Warm up: Dynamic moblity / High skips / Karaoke / Back pedal / butt kickers
- Every 4 minutes for 4 sets:
300 meter run
2. 6 Rounds for time:
12 Toes to bar
12 Wallballs
WOD Friday Sptember 25th
Warm up: 2 Rounds of: 12 Pushups / 6 Pullups / 12 Lunges
- Super set x 6 sets:
Bench press x 1
Pendlay Row x 10
2. 5 Rounds for time:
15 Deadlifts @ 135 / 93
10 Toes to bar
Remember how fast you ran 400 meters yesterday?
WOD Friday September 11th
Warm up: Dynamic mobility
“9/11 TRIBUTE”
- For Time
- 2001 meter Run or row
- 11 Box Jumps (30/24 in)
- 11 Thrusters (125/85 lb)
- 11 Chest-to-Bar Pull-Ups
- 11 Power Cleans (175/115 lb)
- 11 Handstand Push-Ups
- 11 Kettlebell Swings (2/1.5 pood)
- 11 Toes-to-Bars
- 11 Deadlifts (175/115 lb)
- 11 Push Jerks (175/115)
- 2001 meter Run or row
WOD Wednesday August 5th
Warm up: 2 rounds of: 12 Air squats / 12 back extensions / 12 sit ups
For time:
200 Meter run
10 Toes to bar
5 Power clean & jerks @ a weight
200 Meter run
10 Toes to bar
4 Power clean & jerks @ a heavier weight than your first set
200 Meter run
10 Toes to bar
3 Power clean & jerks @ a heavier weight than before
200 Meter run
10 Toes to bar
2 Power clean & jerks @ the weight that is almost the heaviest weight you will lift during this workout
200 Meter run
10 Toes to bar
1 Power clean & jerk @ the heaviest weight you will lift during this workout
WOD Monday June 8th
Warm up: 2 minutes on a thing / 12 Kang squats / 12 GHD sit ups
- Back squat: 5 x 5 @ 75% (Be realistic with your strength levels, don’t over estimate where you’re at)
2. 6 Rounds for time:
8 Toes to bar
12 Deadlifts @ 155 / 103
16 Lateral barbell jumps
WOD Monday May 18th
Warm up: 400 meter run / 15 Sit ups / 15 Back extensions
- Back squat: 3 x 10 reps
2. For time:
15 Pullups
15 Wallballs
15 Hang power cleans
15 Wallballs
15 Push presses
15 Wallballs
15 Toes to bar
15 Wallballs
WOD Wednesday February 26th
Warm up: 500 meter row / Warm up your cleans
5 Rounds for time:
200 meter row
12 Toes to bar
12 Box jump overs
12 Handstand pushups
*Every 90 seconds starting at 0:00 do 1 Heavy Clean ( Clean, not power clean )
WOD Tuesday February 11th
Warm up: 2 minutes of jump rope or something like that / Empty barbell work
- Every minute on the minute for 36 minutes:
Minute 1: 6 -12 Burpees
Minute 2: 6 – 12 Toes to bar
Minute 3: 1 Snatch
WOD Tuesday January 14th
Warm up: 3 Rounds of 6 banded shoulder press / 6 banded rig rows
- Seated Strict press: 8 x 2 reps
2. 3 Rounds for time:
15 Toes to bar
15 Handstand pushups
