Monthly Archives: March 2017

3.30.17 WOD

WOD: 3, 4 minute EMOMs of 10 Thrusters 75/55 Max burpees with remaining time. Rest 1 min between rounds Note: goal on the burpees is 5-9 reps. Total burpees is your score.

3.29.17 WOD

WOD: 25 Minute AMRAP of 15 Medball Cleans 20/14 25 Deadlifts 155/110 15 Power Cleans 155/110 25 Wallballs 20/14 @ 11/10′

3.28.17 WOD

WOD: 200m Run before every set 5-4-3-2-1 Rope Climbs Note: Athletes, the point of this WOD is to be efficient on the rope climbs. Try to make your pulls as minimal as possible. Use the 200m run as a recovery. This WOD is not for time, it is to learn and work on skill.

3.27.17 WOD

WOD: “Cindy” 20 min AMRAP of 5 Pull-Ups 10 Push-Ups 15 Squats

3.31.17 WOD

WOD: For time 3 Peg Board Ascents 36 Alt. Dumbell Snatch 50/35 6 Handstand Push-Ups 2 Peg Board Ascents 24 Alt. Dumbell Snatch 50/35 12 Handstand Push-Ups 1 Peg Board Ascents 12 Alt. Dumbell Snatch 50/35 16 Handstand Push-Ups 15 Minute time cap.

3.8.17 WOD

WOD: 3 Rounds for time of 3 WallCast 5 Strict Pull-Ups 10 Hang Power Snatch 100/70 5 Strict Pull-Ups 13 Wallballs 20/14 @ 10/9′ 13 Minute time cap.

3.7.17 WOD

WOD: For time 50 Double Unders 15 Squat Cleans 135/95 50 Double Unders 25  Power Cleans 135/95 50 Double Unders 35 Hang Power Cleans 135/95 10 Minute time cap. Note: if you do not make it to the last set of cleans you will have a 50 burpee penalty at the end of this WOD. […]

3.6.17 WOD

WOD: For time 40 Squats 40 Mountain Climbers 40 Bulgarian Split Squats 53/35 40 Pistols 40 Grasshoppers 40 Bulgarian Split Squats 53/35 Note: 20 BSS each leg.

3.3.17 WOD

Open WOD: 17.2 12 minute AMRAP of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. 50/35-lb. dumbbells Scaled 12 minute AMRAP of: 2 rounds of: 50-ft. weighted […]

3.2.17 WOD

WOD: 9 Minute EMOM of Min. 1: 200/150 Row Min. 2: 15 Wallballs 20/14 @10/9′ Min. 3: 25 Hang Power Cleans 95/65