nov
07
2017WOD 07112017
Assault Bike: 4 x 30″ Work : 30″ Rest 2′ Rest 6 x 30″ Work : 30″ Rest Row: 4 x 30″ Work : 30″ Rest 2′ Rest 6 x 30″ Work : 30″ Rest Burpees: 4 x 30″ Work : 30″ Rest
Category Archives: WOD
nov
05
2017WOD 06112017
“Nate” AMRAP 20′: 2 Muscle Ups 4 HSPU 8 Kb Swing (32/24kg)
nov
02
2017WOD 03112017
“FRIDAY TEAMS” AMRAP 18′: 300 Double Unders 60 Toes to Bar 30 Db Snatch (each arm) 15 Wall Climbs
nov
01
2017WOD 02112017
A. STRENGTH: Power Clean + Jerk 12 x (1+2) @65% Every 75″ B. 3 Rounds of 5′: 24 Cal Assault Bike 18 Air Squats 12 HSPU 6 Power Clean & Jerk (85/60kg)
oct
31
2017WOD 31102017
A. STRENGTH: Deadlift 5-5-3-5-3-1+ B. 4 Rounds: 26 Box Step Up (70/60cm) 26 Hollow Rock
oct
30
2017WOD 30102017
5 Rounds for time: 400m Run 30 Box Jumps 30 Thrusters (20/15kg)
oct
26
2017WOD 27102017
AMRAP 30′: 1 Tire Flip 1 x 10m Farmer Carry 200m Run * Increase 1 Rep every Round.
oct
25
2017WOD 26102017
A. SKILLS: Toes to Bar B. AMRAP 14′: 8 WallBall Shots 8 Toes to Bar 8 Burpees
oct
24
2017WOD 25102017
A. STRENGTH: Front Squat 5-5-3-3-3-3+ B. 4 Rounds: 10 Box Jumps (90/70cm) 12 Kb Swing (32/24kg) 15 Sit Ups
oct
23
2017WOD 24102017
“CINDY” AMRAP 20′: 5 Pull Ups 10 Push Ups 15 Air Squats