WOD

Monday, March 25th 2019

WORKOUTFOR TIME12-9-6Hang Squat Clean (135/95)|(95/65)Box Jump (20/20) 9-7-5Hang Squat Clean (155/105)|(115/75)Box Jump (24/20) 7-5-3Hang Squat Clean (185/125)|(135/95)Box Jump (30/24) COOL DOWN5:00 Slow Pedal on...

Saturday, March 23rd 2019

STRENGTHDEADLIFT7-5-3-1-3-5-7 *In this wave loading scheme, weights in the second half should meet or exceed first half WORKOUTFOR TIME50-40-30-20-10Double Under5-10-15-20-25Burpees to Plate 10:00 Hard...

Friday, March 22nd 2019

WORKOUT 19.5 33-27-21-15-9 reps for time of:ThrustersChest-to-bar pull-ups Time cap: 20 minutes VARIATIONS Rx’d: (Ages 16-54)Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54)Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups...

Thursday, March 21st 2019

PRE-OPEN WORKOUT EMOM x 10 MINUTESMIN 1 -- AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead MIN 2 -- Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTESMIN 1 -- AMRAP of 4 MB Sit-ups + 4 MB Seated PressMIN 2 -- Row or Bike, Moderate Effort COOL...

Wednesday, March 20th 2019

WORKOUTHELEN3 ROUNDS FOR TIME400m Run21 KB Swings (53/35)|(35/26)12 Pull-ups CORE FINISHER3 SETS20 Strict Hanging Knee Raises40 KB Flutter Kicks* *Hold KB above chest and keep body in hollow...

Tuesday, March 19th 2019

STRENGTHON A 15:00 RUNNING CLOCKBuild to a moderate set of... 1 Snatch DL (pausing at mid-thigh)+1 Hang Squat Snatch+1 Below Knee Squat Snatch WORKOUTEVERY 3:00 x 5 ROUNDS25 Up-DownsAMRAP Squat Snatch (115/75) *Score is your lowest number of squat...

Monday, March 18th 2019

WORKOUT4 ROUNDS FOR MAX REPS...Min 1 - Row for CalsMin 2 - HSPUMin 3 - Box Jump (20)Min 4 - DB Hang Power Clean (50/35)|(35/20)-Rest 1:00 b/t Rounds- COOL DOWN8:00 of Foam Rolling Suggested Focus:4:00 Upper Back / Shoulders4:00 Quads / IT...

Saturday, March 16th 2019

PARTNER STRENGTHON A 15:00 RUNNING CLOCK...Build to 5 Rep TNG Power Clean *Score is the combined weight of the heaviest successful lift for both partners in the 15:00 PARTNER WORKOUTTeams of 2...AMRAP x 15 MINUTES5 Power Clean (115/75)|(95/65)7 Hang Power Clean9 Push...

Friday, March 15th 2019

WORKOUT 19.4 For total time: 3 rounds of:10 snatches12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of:10 bar muscle-ups12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period VARIATIONS Rx’d: (Ages 16-54)Men snatch 95...

Thursday, March 14th 2019

PRE-OPEN WORKOUTEMOM x 10 MINUTESMIN 1 -- AMRAP of 4 Slam Balls + 4 Alt. V-UpsMIN 2 -- Row or Bike, Moderate Effort-Rest 3:00-EMOM x 10 MINUTESMIN 1 -- AMRAP of 4 Russian KB Swing + 4 Alt. LungesMIN 2 -- Row or Bike, Moderate EffortCOOL DOWN5:00 Rebound & Nasal...

Wednesday, March 13th 2019

WORKOUT AMRAP x 8 MINUTES200m Run10 DB Thrusters (40/30)|(20/15)8 Box Jump Over (24/20) -Rest 1:00- AMRAP 6 x MINUTES100m Run8 DB Thrusters (40/30)|(20/15)6 Box Jump Over (24/20) -Rest 1:00- AMRAP 4 x MINUTES50m Run6 DB Thrusters (40/30)|(20/15)4 Box Jump Over (24/20)...

Tuesday, March 12th 2019

STRENGTHON A 15:00 RUNNING CLOCKBuild to a Heavy 2 Rep Deadlift *Build 15-20% heavier than the weight for the workout. WORKOUT10 ROUNDS FOR TIME6 Lateral Burpees Over Bar2 Deadlift (Very Heavy, Athlete Choice)12/10 Cal Bike 20:00...

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