Category Archives: WOD

Strength: 15 mins to establish a 3 rep max for Front Squat ~then~ AMRAP in 12 mins 8 Front Squats, 65% of 3 RM 16 V-ups 24 Split-jumps

Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game. Make-up Day – If …
Read More→

For load: Snatch one rep every minute on the minute for 15 minutes ~then~ 21-15-9 reps of: Overhead Squats, 95/65 Toes-to-bar

5 rounds for time: Run 400 meters 5 Push Press, Body Weight

8 AM WOD: For Load Front Squat, 5-5-5-5-5 ~then~ 3 rounds for time of: 5 Hang Power Cleans, 135/95 Run 400 meters ————————————- 9 AM Weightlifting Class: 10 mins to establish a 5 rep max, Snatch 10 mins to establish …
Read More→

Skill Work: 3 Rounds for Max Effort L-Sit Hold WOD: 9-12-15 reps of: Kettlebell Swings, 70/53 Burpees 15-12-9 reps of: Kettlebell Swings, 70/53 Chest-to-bar pull-ups

Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game. Make-up Day – If …
Read More→

For Load: High-bar Back Squat, 5-5-5-5-5 ~then~ 4 rounds for total working time of: 5 Muscle-ups 50 Double-unders 10 Deadlifts, 65% of 1RM Rest 60 secs between rounds. Substitution for muscle-ups will be 10 pull-ups and 10 push-ups. Substitution for …
Read More→