WODs for
November 19, 2019 Tuesday
Every 1 min for 30 mins, alternating between: 12/10 Assault Bike Calories 15/15 Chest-to-bar Pull-ups 15/15 Medicine Ball Sit-ups, 20/14 lbs 16/16 Shuttle Runs, 10/10 m 15/15 Russian Kettlebell Swings, 53/35 lbs
View ResultsBike L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/7 C2B L4: 7 Ring MU L3: 15 C2B L2: 15 Banded/Box Pull-Ups L1: 15 Ring Rows Sit-Ups L4: 30/20 L3: 20/14 L2: 14/10 L1: Sit-Ups Shuttle Run L4: 18 L3: 16 L2: 12 L1: 8 R KBS L4: 70/53 L3: 53/35 L2: 35/25 L1: 25/18
November 18, 2019 Monday
Tempo Front Squat 4-4-4-4-4 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsTempo Front Squats 5x4, Build in weight. Target to finish at 70% 2-1-X-X
3 rounds for time of: 50/50 Double Unders 30/30 Single Arm Dumbbell Overhead Walking Lunges, 35/25 lbs 20/20 Push-ups
View Results*14 Min Cap DU L4: 100 L3: 50 L2: 150 L1: 75 Lunge (2 DB - 1 OH) L4: 50/35 L3: 35/25 L2: 25/15 - not OH L1: Lunge Push-Ups L4: 30 L3: 20 L2: 20 to 20" L1: 20 to 30"
November 17, 2019 Sunday
Open Gym: 11am-12pm
November 16, 2019 Saturday
Complete as many rounds as possible in 25 mins of: 60/60 Synchronized Dumbbell Box Step Overs, 50/35 lbs, 20/20 in 60/60 Push-ups 60/50 Row Calories 60/60 Partner Med Ball Sit-ups, 20/14 lbs 60/60 Russian Kettlebell Swings, 53/35 lbs 60/50 Assault Bike Calories
View Results3 Person Teams 60 Synchro DB/KB Step-Ups (2 work, 1 rest) 60 Push-Ups w/ other 2 partners holding a plank 60/50 Cal Row (1 work, 2 rest) 60 Partner MB Sit-Ups (2 work, 1 rest) 60 R KBS w/ other 2 hanging from cage 60/50 Cal Bike (1 work, 2 rest) Step-Up (Single DB) L4: 70/50 - 20" L3: 50/35 - 20" L2: 25/15 - 20" L1: Step-Ups to plates L4: HSPU L3: Push-Ups L2: 20" Box L1: 30" Box Row L4: 75/60 L3: 60/50 L2: 50/40 L1: 40/32 MBSU L4: 30/20 L3: 20/14 L2: 10/8 L1: Sit-Ups KBS L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 Bike L4: 75/60 L3: 60/50 L2: 50/40 L1: 40/32
A single Hollow Body Rock hold for max time.
View Results70 Hollow Body Rocks, every break do 5 burpees L4: 100 L3: 70 L2: 45 L1: 45 In & Outs
November 15, 2019 Friday
Record your best Power Snatch + Squat Snatch + Hang Squat Snatch 1 rep max lift.
View ResultsL4: As Written L3: As Written L2: 3 Hang Squat Snatch L1: 3 Hang Power Snatch
For time: 30/30 Burpee Box Jumps, 24/20 in 30/30 Thrusters, 95/65 lbs 10/10 Bar Muscle-ups
View Results*10 Min Cap Burpees L4: 40 Burpee Box Jump 24/20 L3: 30 Burpee Box Jumps 24/20 L2: 30 Burpee Step-Ups 20/Plates L1: 30 Burpees Thrusters L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 Bar MU L4: 30 L3: 10 BMU/30 Pull-Ups L2: 30 Banded Pull-Ups L1: 30 Box Pull-Ups
November 14, 2019 Thursday
Rest Day Open Gym: 6am-8am & 3pm-6:30pm Skills Class: 6:30pm-7:30pm
November 13, 2019 Wednesday
Deadlift 1x6 at 70% 1RM Deadlift 1x6 at 73% 1RM Deadlift 1x6 at 76% 1RM Deadlift 1x6 at 79% 1RM Rest as needed between sets.
View ResultsComplete as many rounds as possible in 9 mins of: 10/8 Assault Bike Calories 12/12 Single Dumbbell Hang Clean & Jerks, 35/25 lbs
View ResultsL4:12/10 L3:10/8 L2:8/7 L1:7/6 L4:50/35 L3:35/25 L2:25/15 L1:15/10
November 12, 2019 Tuesday
Complete as many rounds as possible in 4 mins of: 3/3 Wall Climbs 12/12 Shuttles, 10/10 m
View ResultsWall Climb L4: 5 L3: 3 L2: 3 Wall Walks L1: 6 Burpees Shuttle Runs L4: 12 L3: 12 L2: 12 L1: 12
Complete as many rounds as possible in 4 mins of: 2/2 Rope Climbs, 15/15 ft 15/15 Wall Balls, 10/10 ft
View ResultsRope Climbs L4: Legless L3: 15' L2: 10' L1: 10 Ring Rows Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8
Complete as many rounds as possible in 4 mins of: 12/12 Alternating Dumbbell Snatches, 50/35 lbs 30/30 Double Unders
View ResultsDB Snatch L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 Double Unders L4: 50 L3: 30 L2: 90 Singles L1: 45 Singles
Complete as many rounds as possible in 4 mins of: 3/3 Wall Climbs 12/12 Shuttles, 10/10 m
View ResultsWall Climb L4: 5 L3: 3 L2: 3 Wall Walks L1: 6 Burpees Shuttle Runs L4: 12 L3: 12 L2: 12 L1: 12
Complete as many rounds as possible in 4 mins of: 2/2 Rope Climbs, 15/15 ft 15/15 Wall Balls, 10/10 ft
View ResultsRope Climbs L4: Legless L3: 15' L2: 10' L1: 10 Ring Rows Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8
Complete as many rounds as possible in 4 mins of: 12/12 Alternating Dumbbell Snatches, 50/35 lbs 30/30 Double Unders
View ResultsDB Snatch L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 Double Unders L4: 50 L3: 30 L2: 90 Singles L1: 45 Singles
November 11, 2019 Monday
Pedro 66
3 rounds for time of: 22/22 Row Calories 22/22 Shoulder-to-Overheads, 95/65 lbs 22/22 Pull-ups 22/22 Back Squats, 95/65 lbs 22/22 AbMat Sit-ups
View ResultsRow L4: 27/27 L3: 22/22 L2: 18/18 L1: 14/14 Barbell L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 Pull-Ups L4: C2B L3: Pull-Ups L2: Banded/Box L1: RIng Rows Sit-Ups L4: 27 L3: 22 L2: 18 L1: 14
November 10, 2019 Sunday
10am-12pm (Special Open Hours)
November 09, 2019 Saturday
Complete as many rounds as possible in 24 mins of: 50/40 Assault Bike Calories 30/30 Hang Power Snatches, 95/65 lbs 50/40 Assault Bike Calories 40/40 Power Cleans, 95/65 lbs 50/40 Assault Bike Calories 50/50 Deadlifts, 95/65 lbs
View Results2 Person Teams: Bike L4: 60/50 L3: 50/40 L2: 40/32 L1: 32/26 Barbell L4: 135/95 L3: 95/65 L2: 65/45 (Add 10s for DL) L1: 45/35 (Add 10s for DL)
3 rounds for quality of: Single Arm Farmer Carry, 200/200 ft Side Plank, 1 min 30/30 Alternating Superman Raises
View ResultsNovember 08, 2019 Friday
For time, partitioned any way: 40 Muscle-ups 80 Row Calories 120 Wall Balls, 20/14 lbs, 10/9 ft Time cap: 20 minutes *If you do not finish the workout under the time cap: 1. Update the actual reps completed for each individual movement 2. Select the Time Capped option 3. Input the total reps you completed
View ResultsFor time, partitioned any way: 40 Pull-ups 80 Row Calories 120 Wall Balls, 14/10 lbs, 10/9 ft Time cap: 20 minutes *If you do not finish the workout under the time cap: 1. Update the actual reps completed for each individual movement 2. Select the Time Capped option 3. Input the total reps you completed
View ResultsFor time, partitioned any way: 40 Jumping Chest-to-bar Pull-ups 80 Row Calories 120 Wall Balls, 14/10 lbs, 8/8 ft Time cap: 20 minutes *If you do not finish the workout under the time cap: 1. Update the actual reps completed for each individual movement 2. Select the Time Capped option 3. Input the total reps you completed
View ResultsNovember 06, 2019 Wednesday
Back Squat 1x3 at 74% 1RM Back Squat 1x3 at 77% 1RM Back Squat 1x3 at 80% 1RM Back Squat 1x3 at 83% 1RM Back Squat 1x3 at 86% 1RM Rest as needed between sets.
View ResultsAs many reps as possible in 7 mins of: Burpee This workout begins from the standing position. The athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed in 7 mins.
View ResultsNot to a target
November 05, 2019 Tuesday
6 rounds, 1 min per station, of: Bench Press, 115/80 lbs Row Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
View ResultsL4: 155/105 L3: 115/80 L2: 85/60 L1: 65/45
3 rounds for quality of: 5/5 Weighted Strict Pull-ups, 50% 1RM 20/20 Alternating Double Kettlebell Bent Over Rows 10/10 Landmines
View ResultsL4: As written L3: As written/Strict L2: 5 Weighted Negative/5 Negatives L1: 5 Banded Negatives/10 Ring Rows
November 04, 2019 Monday
5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs
View ResultsDue to weather, athletes can choose to either run or row. If you row, do not select as prescribed. *Sub 22:00 can do L4 L4: 400M L3: 400M L2: 300M L1: 200M L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8
November 03, 2019 Sunday
10am-12pm (Special Open Hours)