WODs

December 07, 2019 Saturday

Team WOD: AMRAP 18 mins: Wall Balls and Clean & Jerks

* Teams of 2 * 1 person working at a time; complete 1 round of WB and C&J and then swap with your partner * One ball, one barbell per team


December 06, 2019 Friday

Weighted Strict Pull-up 2-2-2-2-2

AMRAP 12 mins: Kettlebell Swings, Box Jumps and Double Unders


December 05, 2019 Thursday

Power Snatch: 3RM

* use mats. Touch and Go

7 RFT: Power Snatches, Pull-ups, Push-ups, and Air Squats

* Use mats for 95#


December 04, 2019 Wednesday

Thruster: 3RM

Row : 4 x 500m Repeats


December 03, 2019 Tuesday

Alt EMOM 12 mins: Deadlifts and Knees To Elbows

* Use mats, no drops. Touch and go.

5 RFT: Deadlifts and Lateral Burpees

* Use mats. Touch and go no drops.


December 02, 2019 Monday

Bench Press 8-6-4-2

10 RFT: Medicine Ball Cleans and Handstand Push Ups


November 30, 2019 Saturday

Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box Jumps

* As a team of 2 for time. Relay: Team member 1 will run 200m then tag their team member 2 to run 200m when they return. Split reps with one working/one rests.


November 29, 2019 Friday

Team WOD: FT: Row, Partner Wall Balls, Power Snatches

* As a team of 2 complete for time. Alternate work and rest.


November 27, 2019 Wednesday

Thruster: 4RM

3 RFT: Rows, Burpees and Thrusters


November 26, 2019 Tuesday

Weighted Strict Pull-up 3-3-3-3-3

Beast 12

* 20" Box Jump for ALL (both M/W) * KB 70#/53# * Sub Barbell Good Morning (45#/33#) for Back Ext. * Sub 6 Supine RC for 3 RC


November 25, 2019 Monday

Hang Power Clean & Jerk 1-1-1-1-1

* Use mats

AMRAP 20 mins: Row Calories, DB Power Cleans, Air Squats and DB Shoulder-to-Overheads

* Do not drop DB's


November 23, 2019 Saturday

Team WOD: Chipper: Partner Runs, Back Squats, Lateral Burpees, and Pull-ups

* As a team of 2 complete for time. One works, one rests.


November 22, 2019 Friday

Squat Clean 1-1-1

* Use mats

Med Ball Annie


November 21, 2019 Thursday

Lifting: Push Press and Bent Over Barbell Row

10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Chest-to-bar Pull-ups and Run


November 20, 2019 Wednesday

Every 1 min for 8 mins: Squat Snatch

* Use mats with 95# and up

3 RFT: Run, Kettlebell Swings and Overhead Squats


November 19, 2019 Tuesday

Power Clean: 2-2-2-2

* Use mats. Touch and go.

Saved by the Barbell


November 18, 2019 Monday

Back Squat: 1RM

Row 3k