Category Archives: WOD

3 rounds for time of: Run 400 meters 20 Pull ups 40 Push ups 60 Squats

In teams, complete 5 rounds for time: 5 Burpees 10 Paralette jumps 15 Kettle bell swings

OOOPS Back Squat 1-10-1-20-1-30

Conga Line:  Rope Climb & Ring Dips: Set the rings up near the rope. Send the first athlete up the rope and he has 60 seconds in which to make as many ascents as he can. At the sixty-second mark …
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Deadlift 135 pounds 10-10-10-10-10    

‘Fight Gone Bad’ Three rounds of: Row (Calories) Push-press, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Wall-ball, 20/14 pound ball, 10/8 ft target (Reps) In this workout you move from each of five …
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Barbell Mile: 25 Back squats 25 Front Squats 25 Overhead Squats Run 400 meters 25 Shoulder Press 25 Push Press 25 Push-Jerk Run 400 meters 50 Squat Cleans Run 400 meters 50 Snatches Run 400 meters

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 …
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For Time: Run 800 meters 21-15-9 Ring push ups Kettlebell swing, 1.5 pood Run 800 meters

10-9-8-7-6-5-4-3-2-1 Overhead Squats, 95 lb Sit ups Supermans