Last Day of the Month
Skill: Handstand and HS Walk Practice 4 x 2 Wall Walks :05 Negative Handstand lowers 5 x 5 Hand Stand Balance and Shoulder taps WOD: 4...
Hump Day
Strength: Box Squat 8 x 2 2 Sets at Each Percentage: 60-65-70-75% Back Squat 3 x 2 1 Set at Each Percentage: 83-85-87% “Frank the Tank”...
Tuesday Full Circle
"Fuller Circle” For Time: 75/50 Calorie Bike or Row 125 Double-Unders (250 Singles) 2000 Meter Row 150 Double-Unders (250 Singles) 75/50...
Monday Madness
Strength: Snatch On the Minute x 10 Snatch Deadlift + Floating Snatch (Pause in Start + Catch) WOD: “Double DT” 10 Rounds: 12 Deadlifts 9...
Team WOD Saturday
Teams of 3 For Time (30 Minute Time Cap): 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar 30 Thrusters...
Get your Weekend Legs
“Sea Legs” In a 15 Minute Window: 2 Rounds: 30/21 Calorie Row 25 Box Jump Overs (24/20) 20 Push Press 65/45 In Time Remaining… AMRAP-...
Wednesday Straight Fire
Strength: Front Squat 7 Sets of 2, On the 1:30: 1 Pause (3 seconds in bottom) 1 Regular Front Squat WOD: “Satans Whiskers” 3 Rounds: 10...
MLK Day All Day
“MLK Day” WOD For Time 63 Hang Cleans (85/65 lb) 64 Wall Ball Shots (20/14 lb) 64 Pull-Ups 65 Kettlebell Swings (1.5/1 pood) 68 Front...
A Devil of a Good Saturday
The Devil of Ramadi V2 4 Rounds for Time (with a Partner) 8 Man Makers (50/35 lb) / Plank Hold 20 Deadlifts (275/205 lb) / Wall Sit 24...
Someone's Dirty Thirty is TODAY!
“Task Priority Fight Gone Bad” 3 Rounds: 30 Wallballs (20/14) 30 Box Jumps (24/20) 30 Sumo Deadlift High Pulls (75/55) 30 Shoulder to...
