Category Workouts

6
Dec

WOD 12.6.2018

15 Min to find a heavy Thruster with a partner EMOM 20: Partner A does 3 thrusters 155#/115# or 85/90% of above. rest the remainder of the minute Partner B bikes for max cal one min then switch. Score = max bike cal over the 20 min.

5
Dec

WOD 12.5.2018

For time: 1000M row 30 Pull ups 20 HSPU 10 Bear Complexes 135#/95# (power clean, front squat, push press, back squat, push press) Cash Out: 4×7 DB hammer curl AHAP (hold both at 90 degress lower R then back to 90 lower left then back to 90 = 1) 4×10 DB bench press AHAP

4
Dec

WOD 12.4.2018

3x 3 High Hang Muscle Snatch + 2 Muscle Snatch 5x 1 Snatch Pull + 1 Snatch From Mid Knee + 1 Hang Snatch *dont count warm ups only working sets building** AMRAP 12 Ascending Ladder 2,4,6,8… Alt. Dumbell Snatch 50#/35# (R+L=2) Toes through rings Bike Cal

3
Dec

WOD 12.3.2018

  Power Clean + Dip + Jerk + Behind the neck Jerk: (1+1+1+1) x 5 working sets. 4 Rounds 12 Burpee Box Jumps 12 Squat Cleans 135#/95#

30
Nov

WOD 11.30.2018

Three Rounds: 4 Deadlift 275#/205# 6 bar MU **rest 2 min** Three Rounds: 6 DL 225#/185# 8 CTB pull ups **rest 3 min** Three Rounds: 8 DL 205#/155# 10 Pull Ups

29
Nov

WOD 11.29.2018

3x:30sec Max effort wallballs :90 Sec rest (go for the same # of reps per round, do not break for the entire 30 seconds) 50/35 bike cal buy in then 3 Rounds: 15 Back squats 135#/95# 12 HSPU 9 Power Cleans

28
Nov

WOD 11.28.2018

EMOM 12 30 Dubs 6 TTB (scale volume to get at least 10 sec rest every round)*rest until 17 min then 9-15-21 Push Press 115#/75# Burpee box jump overs 24″/20″ Cash Out: 2×150′ bear hug sandbag carry

27
Nov

WOD 11.27.2018

Push Jerk: Work up to a heavy single from racks 5x 1 Clean Pull + 1 Power Clean + 1 Clean Pull + 1 Clean (working to heaviest set) AMRAP 12 20/15 Cal Row 15 Heavy Russian swings 10 pistols (R+L=2)

26
Nov

WOD 11.26.2018

21-15-9 Thrusters 115#/75# Burpees over the bar **rest 3 min*** 15-12-9 Power Snatch Overhead squat Cash out: 2x 75 sit ups 60 sec plank hold

20
Nov

WOD 11.20.2018

Muscle Snatch: 3,3,2,2,1,1 SN PP + OHS (3+1) x 3 Snatch: 2×3, 3×2, 3×1. AMRAP 15 50 Dubs 10 CTB Pull Ups 10 Deads 245#/165#

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