WOD

Friday, January 12th 2018

Strength 3 Hang Power Cleans, pick load Every 1 min for 8 mins. *load should be heavy   GP WOD Complete as many rounds as possible in 11 mins of: 5 Box Jumps, 24/20 in 10 Power Cleans, 95/65 las 10 Kettlebell Front Squat, One Arm, Lefts, 44/26 lbs 10 Kettlebell Front...

Thursday, January 11th 2018

Strength - Back squat Week 1 Back Squat 1x5 at 40% 1RM Back Squat 1x5 at 50% 1RM Back Squat 1x3 at 60% 1RM Back Squat 1x5 at 65% 1RM Back Squat 1x5 at 75% 1RM Back Squat 1x5+ at 85% 1RM Rest as needed between sets.   GP WOD Every 1 min for 15 mins, alternating...

Wednesday, January 10th 2018

GP/OPEN WOD Hildy For time: Row, 100 calories 75 Thrusters, 45/35 lbs 50 Pull-ups 75 Wall Balls, 20/14 lbs Row, 100 calories If you’ve got a 20-lb. vest or body armor, wear it. Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a...

Tuesday, January 9th 2018

Strength - Deadlift Week 1 Deadlift 1x5 at 40% 1RM Deadlift 1x5 at 50% 1RM Deadlift 1x3 at 60% 1RM Deadlift 1x5 at 65% 1RM Deadlift 1x5 at 75% 1RM Deadlift 1x5+ at 85% 1RM Rest as needed between sets. add 10lbs to your 1 RM   GP WOD For time: 10 Single Dumbbell...

Monday, January 8th 2017

Strength Push Jerk 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. *ascending   GP WOD 3 rounds for time of: 15 Kettlebell Swings, 53/36 lbs 20 Knee Ups 25 Double Unders, 1 min   OPEN WOD 3 rounds for time of: 15 Kettlebell Swings,...

Saturday, January 6th 2018

GP WOD 10 rounds for time of: 3 Power Cleans, 135/95 lbs 6 Jumping Muscle-ups 20 One Arm Dumbbell Snatch (Alternating)s, pick load *partners divide reps as you like   OPEN WOD 10 rounds for time of: 3 Power Cleans, 185/125 lbs 6 Muscle-ups 20 One Arm Dumbbell Snatch...

Friday, January 5th 2018

GP/OPEN WOD The Seven 7 rounds for time of: 7 Handstand Push Ups 7 Thrusters, 135/95 lbs 7 Knees To Elbows 7 Deadlifts, 245/175 lbs 7 Burpees 7 Kettlebell Swings, 2/1.5 pood 7 Pull-ups *scale as...

Thursday, January 4th 2018

Strength - Back Squat Week 3 Back Squat 1x5 at 40% 1RM Back Squat 1x5 at 50% 1RM Back Squat 1x3 at 60% 1RM Back Squat 1x5 at 75% 1RM Back Squat 1x3 at 85% 1RM Back Squat 1x1+ at 95% 1RM Rest as needed between sets.   GP WOD 3 rounds, 1 min per station, of: Row...

Wednesday, January 3rd 2018

Strength Push Press 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. *ascending   GP/OPEN WOD Annie 50-40-30-20-10 reps, for time of: Double Under AbMat...

Tuesday, January 2nd 2018

Strength - Deadlift Week 3 Deadlift 1x5 at 40% 1RM Deadlift 1x5 at 50% 1RM Deadlift 1x3 at 60% 1RM Deadlift 1x5 at 75% 1RM Deadlift 1x3 at 85% 1RM Deadlift 1x1+ at 95% 1RM Rest as needed between sets.   GP WOD Complete as many rounds as possible in 14 mins of: 20...

Saturday, December 30th 2017

GP WOD Complete as many rounds as possible in 25 mins of: 15 Row Calories 53 Russian Kettlebell Swings, 53/36 lbs 15 Wall Balls, 20/14 lbs, 10/9 ft *partners alternating movements   OPEN WOD Complete as many rounds as possible in 25 mins of: 20 Row Calories 20 Russian...

Friday, December 29th 2017

GP/OPEN WOD - "Monti" 5 rounds for time of: 50 Barbell Step-ups, 45/35 lbs, 20 in 15 Cleans, 135/95 lbs 50 Barbell Step-ups, 45/35 lbs, 20 in 10 Snatches, 135/95 lbs Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during...

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