Category Archives: WOD

Complete For time: 1K Row 30 Deadlifts, 185/125 20 Front Squats, 185/125 30 Deadlifts, 185/125 1K Row Skill Work Tabata: Parallette L-Sit

“The Open Test” AMRAP 20 of: 50 Wall Balls, 20/14 50 Double unders 40 Box Jumps, 24/20 40 Toes to bar 30 C2B Pull ups 30 Burpees 20 Cleans, 145/100 20 Jerks, 145/100 10 Snatches, 145/100 10 Muscle ups

With a running clock: 3 rounds max reps of Kettlebell swings (53/35) in 40 seconds, rest 20 seconds between rounds. 3 rounds max reps of Hand-release Push ups in 40 seconds, rest 20 seconds between rounds. 3 rounds max reps …
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Deadlift: 15 minutes to establish heavy double 3 Rounds, Max Reps of: 1 Minute Box Jump Overs, 24/20 30 sec rest 1 Minute Toes-to-Bar 30 sec rest 1 Minute Deadlifts (50% of above) 30 sec rest Score is total number …
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Rest Day Mobility Day Make Up Day Goat Day

Skill Power Clean Complete for time 21 Power Clean, 115/80 9 Pull ups (chest to bar) 15 Power Clean, 115/80 7 Pull ups (chest to bar) 9 Power Clean, 115/80 5 Pull ups (chest to bar)

Complete 3 rounds for time: 75 Double Unders 50 Air Squats 25 Cals on Rower Skills 10 x 1 Jerk Grip OHS w/5 second Pause at the bottom. Always great to welcome people back to the team…

Front Squat 10×2 Pause Front Squats – pause for 3 seconds at the bottom of each rep. Complete for time 10-9-8-7-6-5-4-3-2-1 reps: 1-2-3-4-5-6-7-8-9-10 reps: Power Snatch, 95/65 Handstand Push ups

“Fight Gone Bad!” Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five …
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Every Minute on the Minute for 12 minutes: 4 Squat Clean to Thruster (CLUSTER), 155/85 If the weight is too heavy, spend your warm up time working up to a 4-rep CLUSTER that you can perform within 15 to 20 …
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