August 08, 2020 Saturday
Every 1 min for 30 mins do: 5 Pull-ups 10 Push-ups 15 Air SquatsView Results
August 07, 2020 Friday
Every 1 min for 15 mins do: 25 Double Unders 4 Pull-upsView Results
August 06, 2020 Thursday
Complete as many rounds as possible in 20 mins of: 10 Dumbbell Bench Press, 50/35 lbs 10 Burpee Over Benches 10 Wall Balls, 20/14 lbsView Results
For extra challenge, use a blue box and keep only your shoulders on it and glutes in a glute raise position. Jump OVER the bench, don't jump on it and then over. Scale to step overs.
August 05, 2020 Wednesday
4 rounds for time of: 2 Alternating Turkish Get-ups, 24/16 kg 20 Alternating Kettlebell Snatches, 24/16 kg 20 Alternating Kettlebell Reverse Lunges, 24/16 kg Rest 1 minView Results
You're only doing one Turkish get up per side, so take the opportunity to go as heavy as you safely can.
August 04, 2020 Tuesday
For time: 21 Hang Power Clean & Jerks, 135/95 lbs 42 Wall Ball Sit-ups, 20/14 lbs 15 Hang Power Clean & Jerks, 135/95 lbs 30 Wall Ball Sit-ups, 20/14 lbs 9 Hang Power Clean & Jerks, 135/95 lbs 18 Wall Ball Sit-ups, 20/14 lbsView Results
August 03, 2020 Monday
For time: 100 Overhead Squats, 95/65 lbs 100 Front Squats, 95/65 lbsView Results
August 02, 2020 Sunday
In 20 mins do: 100 Double Unders then in the remaining time, AMRAP of: 5 Kettlebell Swings, 32/24 lbs 10 Kettlebell Goblet Squats, 32/24 lbs 20 Plank Alternating Kettlebell TapsView Results
Both partners complete 100 double unders each. Whoever finishes first, is partner A and the last is Partner B. When Partner B is done with their double unders, Partner A starts the first movement cycle, while Partner B rest.
August 01, 2020 Saturday
For time: 21 Overhead Squats, 95/65 lbs 42 Pull-ups 15 Overhead Squats, 95/65 lbs 30 Pull-ups 9 Overhead Squats, 95/65 lbs 18 Pull-ups U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.View Results
July 31, 2020 Friday
Complete as many rounds as possible in 15 mins of: 10 Back Rack Forward Lunges, 95/65 lbs 10 Lateral Burpee Over Bars Plank Hold, 1 minView Results
July 30, 2020 Thursday
Every 2 mins for 20 mins do: 1 Power Clean & Jerk, 135/95 lbs 5 Front Squats, 135/95 lbs 3 Chest-to-bar Pull-upsView Results
July 29, 2020 Wednesday
6 rounds for time of: 30 Double Dumbbell Deadlifts, 50/35 lbs 20 Toes-to-bars Run, 50/35 lbs, 200 mView Results
NOTE: One dumbbell for the run.
July 28, 2020 Tuesday
5 rounds, 3 mins each, for max reps of: 10 Back Squats, 185/130 lbs 10 Box Jumps, 30/24 in max reps in remaining time Double Unders Rest 3 minsView Results
July 27, 2020 Monday
5 Push Press, pick load Every 3 mins for 18 mins.View Results
Start at 70% 5RM and build up. Last set should be the heaviest.
July 26, 2020 Sunday
Complete as many rounds as possible in 20 mins of: 10 Power Cleans, 135/95 lbs 10 Bar Facing BurpeesView Results
While partner A works, partner B hangs from the rig
July 25, 2020 Saturday
Record your best Squat Snatch 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.View Results
Within 15:00, find your 1RM Snatch
For time: 75 Power Snatches, 75/55 lbs Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.View Results
July 24, 2020 Friday
5 rounds for quality of: 20 Negative Pistols Handstand Hold, 1 min Rest 1 minView Results
Negative Pistols: Standing on one leg (other leg extended), squat all the way down. Lower yourself slowly and maintain your balance throughout the movement. At the bottom of the pistol, set your extended foot down and stand up with both feet. Repeat on both sides. 20 total (10 on each side) Use either a way or a box for your handstand hold. If using a box, get your chest as close to the box as possible.
July 23, 2020 Thursday
5 Overhead Squats, pick load Every 3 mins for 18 mins.View Results
Heaviest set should be your last. Get all the plates you'll need to reach your goal weight before the timer starts to reduce having to move around the gym.
July 22, 2020 Wednesday
6 rounds for time of: 5 Front Squats, 185/125 lbs 10 Lateral Burpee Over Bars 20 AbMat Sit-ups Rest 1 minView Results
July 21, 2020 Tuesday
Complete as many rounds as possible in 20 mins of: 2 Muscle-ups 8 Alternating Kettlebell Push Press, 24/16 kg 8 Kettlebell SwingsView Results
Notes: This is a variation of the Hero WOD Nate. Take the time to work on your muscle up forms. If you don't have muscle ups, sub in 4 ring Muscle Up Transitions. Kettlebell Push Press is 4 L x 4 R (8 total)
July 20, 2020 Monday
For time: 24 Ring Push-ups 30 Air Squats 60 Double Unders 18 Ring Push-ups 24 Air Squats 48 Double Unders 12 Ring Push-ups 18 Air Squats 36 Double Unders 6 Ring Push-ups 12 Air Squats 24 Double UndersView Results
regular push ups is fine, if need
July 19, 2020 Sunday
5 rounds for time of: Run, 200 m 10 Dumbbell Push Press, 40/25 lbs 20 Dumbbell Front Squats, 40/25 lbs Rest 1 minView Results
July 18, 2020 Saturday
For time: 100 Thrusters, 135/95 lbs Every 1 min (starting at 0:00) complete: 5 Burpees To determine your true power output log the total time it took to reach 100 thrusters, then change burpee reps to reflect the total number you completed.View Results
July 17, 2020 Friday
For time: 8 Burpee Box Jump Overs, 30/24 in 10 Pike Push-ups 7 Burpee Box Jump Overs, 30/24 in 10 Pike Push-ups 6 Burpee Box Jump Overs, 30/24 in 10 Pike Push-ups 5 Burpee Box Jump Overs, 30/24 in 10 Pike Push-ups 4 Burpee Box Jump Overs, 30/24 in 10 Pike Push-ups 3 Burpee Box Jump Overs, 30/24 in 10 Pike Push-ups 2 Burpee Box Jump Overs, 30/24 in 10 Pike Push-ups 1 Burpee Box Jump Over, 30/24 in 10 Pike Push-upsView Results
July 16, 2020 Thursday
For time: 30 Med Ball Thrusters, 20/14 lbs 50 Double Unders 50 AbMat Sit-ups 30 Med Ball Thrusters, 20/14 lbs 40 Double Unders 40 AbMat Sit-ups 30 Med Ball Thrusters, 20/14 lbs 30 Double Unders 30 AbMat Sit-ups 30 Med Ball Thrusters, 20/14 lbs 20 Double Unders 20 AbMat Sit-ups 30 Med Ball Thrusters, 20/14 lbs 10 Double Unders 10 AbMat Sit-upsView Results
July 15, 2020 Wednesday
Double Dumbbell Clean&Jerk 3-3-3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Dumbbells to light? Grab some kettlebells!
July 14, 2020 Tuesday
8 rounds, each round for time, of: 5 T Y I Raises Complexes 10 Dumbbell Rows, 50/35 lbs 20 V-ups Rest 2 mins between each round.View Results
July 13, 2020 Monday
Complete as many rounds as possible in 15 mins of: 10 Alternating Dumbbell Snatches, 50/35 lbs 50 Double Unders Waiters Walk, 50/35 lbs, 40 ftView Results
July 12, 2020 Sunday
Partner WOD 20200705
2 rounds for time of: 100 Pull-ups 200 AbMat Sit-ups 300 Back Rack Barbell Lunges Run, 400 mView Results
Break up the pull-ups, sit-ups and lunges between partners. Do the run together.
July 11, 2020 Saturday
50-40-30-20-10 reps, for time of: Wall Ball, 20/14 lbs Box Jump, 24/20 in Kettlebell Swing, 1.5/1 pood U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.View Results