Category: WOD

Dynamic Effort Lower WOD “Gun Run” 800m Run 27 Deadlifts (185,135) 54 Sit Ups 600m Run 21 Deadlifts 42 Sit Ups 400m Run 15 Deadlifts 30 Sit Ups 200m Run 9 Deadlifts 18 Sit Ups **Courtesy of CFNE $ Out EMOM complete: 8 x Squat Clean + Front Squat ** Work at 60% 1RM Squat […]

Bring a Friend and Partner Up! WOD “Tomb Raider” Teams of 3 100 – 75 – 50 Bike Cals Row Cals Bench Press (135,95) $Out “Annie” 50-40-30-20-10 Double-unders Sit-ups  

Dynamic Effort Upper WOD “Wolfenstein” Buy In: 50 HSPU **Every break complete 5 T2B –Then– 3 Rounds 10 DB Split Snatches, alt. hands and feet (60,45,55,35) 10 Strict Pull Ups $ Out For Time: 12 Snatches @60% 9 Snatches @70% 4 Snatches @80% **GTOH in one movement; squat or power will suffice  

Max Effort Lower WOD “Half Life” 24min AMRAP Min 1 – Cal Row Min 2 – Wallballs (20,14) Min 3 – Box Jumps (24,20) Min 4 – Rest **Score total reps $Out On a 7min running clock 2min Assault Bike Sprint –Then– 5-4-3-2-1 Sumo Deadlift, building to a heavy **Score weight of heaviest sumo deadlift […]

Monster Mash! WOD #1 “16MMWOD1” 30 C2B –Then– 3 Rounds 10 Snatches 20′ Overhead Walking Lunge **95,65,75,55 **Rx+ Use axel bar –5min Rest to WOD #2– WOD #2 “16MMWOD2” 3 Bar Muscle Ups 30 Dubs (x3) 30 Deadlifts 3 Bar Muscle Ups 30 Dubs (x3) 30 Front Squats 3 Bar Muscle Ups 30 Dubs (x3) […]

Yoga starts tomorrow! 11am Wayne Partner Up! WOD “Final Fantasy” Teams of 2 25min AMRAP 30 Deadlifts 10 Rope Climbs 30 Hang Power Cleans 30 HSPU 30 Power Jerks **Rd #1 95,65 **Rd #2 115,75 **Rd #3 135,95 **Rd #4 155,105 $ Out Have a great weekend!  

Max Effort Lower Strength In 5min find your 20RM Front Squat from the ground WOD “The Legend of Zelda” 21-15-9 OHS (115,75,95,65) Row for Cals 15-12-9 Front Squats (135,95,115,75) Bike for Cals 12-9-6 Back Squats (155,115,135,95) Burpees over bar $ Out 5 Rounds 20sec Fluttler Kicks 10sec Rest 20sec. Scissor Kicks  

Dynamic Effort Upper WOD “Amadeus” 3 Rounds 400m Row 21 DB Alternating Snatches (60,45) 7 Bar Muscle Ups **25min time cap **Scale MU to jumping MU or repeat your scale from 2.18.15 $ Out For Time: 15 Snatches @55% 10 Snatches @65% 5 Snatches @75% **GTOH in one movement; squat or power will suffice  

Monster Mash! WOD “Funky Cold Medina” Every 3min for 5 Rounds 400m Run 12 T2B –3min Rest Every 3min for 5 Rounds 50 Dubs (x2) 18/15 Cal Assault Bike $ Out 8 Rounds 20sec. V-Ups 20sec. Rest  

Dynamic Effort Lower WOD “Trouble In Mind” Buy In: 2000m Row –Then– 4 Rounds: 3 Rope Climbs (15′) 6 Deadlifts (250,170,225,150) 12 Burpees $ Out EMOM complete: 8 x Squat Clean + Front Squat ** Work at 55% 1RM Squat Clean