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WODs


January 09, 2019 Wednesday

E2MOM for 12 mins: Wall Balls and Squat Snatches

* Use mats.


January 08, 2019 Tuesday

Back Squat: 5 Rep Max

AMRAP 12 mins: Sumo Deadlift High-pulls, Back Squats and Double Unders

* Back Squats from ground


January 07, 2019 Monday

Deadlift: 3-3-3-3-3

* Use mats, touch and go. No drops.

Hollow Rocks: 15-15-15-15-15

* Alternate HR sets with each set of DL x 3

5 RFT: Deadlifts and Lateral Burpees


January 05, 2019 Saturday

Team WOD: Partner Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings

As a Team of 2 complete AMRAP in 20 mins. * Run each 200m as a team. Alternate all reps of each exercise (one works while one rests). ** One bar and one KB per team.

Team WOD: Partner Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings


January 04, 2019 Friday

Muscle Up Skill Practice

Muscle Up Practice: Max Set

AMRAP 25 mins: Push-ups, AbMat Sit-ups and Row


January 03, 2019 Thursday

EMOM for 7 mins: 1 Hang Power Snatch + 1 Hang Squat Snatch

* Use mats

AMRAP 12 mins: Pull-ups, Power Snatches and Box Jumps

* Use mats


January 02, 2019 Wednesday

Thruster 2-2-2-2-2

10-9-8-7-6-5-4-3-2-1: Dumbbell Thrusters, Toes-to-bars and Burpees

* Do not drop DB's


December 29, 2018 Saturday

Team WOD: Chipper: Row, Kettlebell Swings, Double Unders and Overhead Squats

* As a team of 2 complete for time. Alternate work/rest with your partner.


December 28, 2018 Friday

Lifting: Deadlifts and Bent Over Barbell Rows

* DL are Touch and go reps. Alternate sets with bent over row. Use mats for DL.

2015 Masters Qualifier Event 4

* Touch and go DL. Use mats.


December 27, 2018 Thursday

Hang Power Clean & Jerk 2-2-1-1-1

* Use mats.

AMRAP 15 mins: Hang Power Cleans, Pull-ups and Burpees


December 26, 2018 Wednesday

Thruster 3-3-3-3-3

50-35-20: Row, Wall Balls and AbMat Sit-ups


December 22, 2018 Saturday

12 WOD's of Christmas at SRCF!

* Like the song. Start at 1st day of Xmas (SDHP), then 2nd day (Thrusters), 1st day (SDHP), etc.


December 21, 2018 Friday

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

4 RFT: Double Unders, Burpees and Runs


December 20, 2018 Thursday

Shoulder Press: 1 Rep Max

AMRAP 10 mins: Box Jumps, Deadlifts, Handstand Push-ups and Med Ball Cleans

* Use mats, touch and go DL.


December 19, 2018 Wednesday

1 Power Snatch + 2 Overhead Squat 1-1-1-1-1

* Complex: 1 PS + 2 OHS

30-20-10: Alternating Dumbbell Snatches, Toes-to-bars and Row


December 18, 2018 Tuesday

Bench Press: 3-3-3-3