Blog

Friday February 16, 2018 'WOD 2-16-18'

WOD
For Time:
25-20-15-10-5: Deadlift 155/105
50-40-30-20-10: Ab mat sit-ups
25-20-15-10-5: Push-ups

Thursday February 15, 2018 'WOD 2-15-18'

Thursday “Bro -Out”
Groups of 4 and of “ like “ strength level set up :
Back Squat 245/ 180
DL 315/225
SP 115/75
BP 205/ 135
At a steady pace do 5 reps at each station keep rotating for 30 minutes
Then:
15 minutes Conditioning
15 Cal ,Row ,bike, or SkiErg. ( rotate so everyone gets a chance)
Sled Push
50 Sit-ups
100 Dubs or singes.
Just keep moving for the entire 15 minutes do whatever is open and available to work on.

Wednesday February 14, 2018 'WOD 2-14-18'

WOD
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
40 Cal Row
100 Barbell Thrusters (20/15 kg)
40 Cal Row
100 Pull-Ups
40 Cal Row
100 Barbell Thrusters
40 Cal Row
100 Kettlebell Swings

Tuesday February 13, 2018 'WOD 2-13-18'

WOD
For Time:
1500m Row
150 Double Unders
50 Burpee Jump and touch 6’
150 Double unders
1500m Row

Monday February 12, 2018 'WOD 2-12-18'

WOD
Complete as many rounds and reps as possible in 20 minutes:
5 Power cleans 145/100
10 Toes to bar
15 Wall balls 20/14, 10′-9′

Friday February 9, 2018 'WOD 2-9-18'

WOD
As many rounds as possible in 12 Minutes
12 Alternating dumbbell snatches 50/35
Overhead walking lunges 40’ w/ 45/25lbs plate
12 Burpees on to plates
Overhead walking lunges 40’ w/ 45/25lbs plate

Thursday February 8, 2018 'WOD 2-8-18'

WOD
Tabata: Prison Rules : 2:00 rest between exercises
PC 135/95
DL 185/155
Thruster 95/65
SDLHP 95/65

Wednesday February 7, 2018 'WOD 2-7-18'

WOD
Complete as many reps as possible in 8 minutes of:
3 Toes to bar
3 Power snatches 135/95
6 Toes to bar
3 Power snatches
9 Toes to bar
3 Power snatches
12 Toes to bar
6 Power snatches
15 Toes to bar
6 Power snatches
18 Toes to bar
6 Power snatches
21 Toes to bar
9 Power snatches
Etc., adding 3 reps to the toes to bar each round, and 3 reps to the power snatches every 3 rounds.

Tuesday February 6, 2018 'WOD 2-6-18'

WOD
As many rounds and reps as possible in 5 minutes :
21-15-9
Kettlebell Swings 53/35
Front Squats 115/80
Calorie Row
Rest 5:00
As many rounds and reps as possible in 5 minutes:
21-15-9
Kettlebell Swings 53/35
Front Squats 95/65
Calorie Row
Rest 5:00
As many rounds and reps as possible in 5 minutes:
21-15-9
Kettlebell Swings 53/35
Front Squats 75/55
Calorie Row

Monday February 5, 2018 'WOD 2-5-18'

WOD
15-12-9 Reps for time:
Power Clean and Jerks 155/105lbs
Chest To Bar Pull Ups
Box Jumps 24/20

Friday February 2, 2018 'WOD 2-2-18'

WOD
For Time
21 Kettlebell snatches R (53/35)
21 Kettlebell snatches L
21 Box jumps 30/24
15 Kettlebell snatches R
15 Kettlebell snatches L
15 Box Jumps
9 Kettlebell snatches R
9 Kettlebell snatches L
9 Box Jumps

Thursday February 1, 2018 'WOD 2-1-18'

14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10/9-foot target
30 cleans, 135/95
20 muscle-ups (Sub burpee CTB pull-ups)