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04 Dec

Posted at 21:55h in WOD

A. EMOM 5 Snatch high pull + hang power snatch + OHS B. Every 2 min x 10 sets  3 Snatch (any style) Start @ 45% and increase as desired Touch and go is optional C....

03 Dec

Posted at 20:00h in WOD

Partner WOD: 20 min AMRAP 50 RKBS, 70/53 50 Overhead squats 50 Box jump overs, 24/20” 50 Thrusters 50 Bike Cal Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Share work as desired, one partner works at a time. May use different...

02 Dec

Posted at 22:03h in WOD

WOD: 25 min Running clock: A. (0-7min) “Shotgun” 50 burpees to a 6” target (7 min cap) B. (7-17 min) 10 min AMRAP 5 Curtis P's 100m run Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Curtis P= 1 power clean 1 FR lunge R 1 FR lunge...

01 Dec

Posted at 21:48h in WOD

WOD: EMOM 30 -Handstand walk for reps (1 rep = 5ft), or 3 wall walks -Sled drag (with straps walking backwards), 100ft -Dbl KB Farmer carry, 100ft -Max Ring Dips (Lv3: high rings) -Rest ...

30 Nov

Posted at 21:45h in WOD

Strength: Every 2 min for 5 sets 3 Clean Pulls  Start @ 90% of 1 RM clean -may gradually increase every set if desired WOD: For time 21-18-15-12-9 Sumo Deadlift High Pull 63-54-45-36-27 Double Unders  Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 DU scale: -DU...

29 Nov

Posted at 21:36h in WOD

Strength: Every 2 Min x 5 sets  5 Push Press @70-75% Challenge of the Month Re-test: Max Unbroken Toes-to-Bar WOD: 8 min AMRAP 10 Single Arm DB/KB Hang Power Snatches  8 Single Arm DB/KB Overhead Lunges 6 Toes-to-bar Lv1: 25/15 Lv2:...

28 Nov

Posted at 19:00h in WOD

Strength: Every 2 min x 5 sets Back Squat 5x3 @ 85% WOD: 2 min on/ 1 min off- 5x  Row 15/12 cal Max rep hang squat cleans in remaining time Score = total reps over all 5...

27 Nov

Posted at 21:16h in WOD

All squat snatches today… A. Every 90 sec x 6 sets Snatch Balance 3-2-2-1-1-1 B. Every 2 min x 3 sets  3 High Hang Snatch C.  Every 2 min x 3 sets  3 Low hang Sn  (Above knee)  D.  10 min to find...

26 Nov

Posted at 20:00h in WOD

Hero WOD: "Hooch" 5 rounds for time: 11 Deadlifts (275/205) 14 Single Arm Dumbbell Thrusters (50/35) At the top of every 2 min perform: 50 ft Sled Push, @ heavy Lv1: 135/95 Lv2: 225/155 (Or between 65-70% of...

25 Nov

Posted at 20:00h in WOD

TIP: Wear long pants AND tall socks! Skill: Rope Climb technique Partner WOD: for time 8 Rope Climbs (15ft) 40 Cal Bike (shared) 6 Rope Climbs 40 Synchro Walking Lunges 4 Rope Climbs 40 MB Sit-up Toss (pick load) 2...