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...
Hump Day Work
Strength On the :90 x 6 7-7-5-5-3-3 Front Squats from the ground WOD: “Bee’s Knees” 5 Rounds: 1 Minute Wallballs (20/14, Females 9′...
Best 60 Minutes of Your Monday
Warm: 5:00 Jump/ Double Under Practice Skill: Kip Practice WOD: “Cindy” 5- Pull Up -Rx+- Strict 10- Push Up 15- Air Squat -Rx+ Pistols
Bring a Friend It's A Partner WOD
Jump around WHAT: 15 EMOM dumbbell snatches (8 per side) barbell overhead press (10). Every third minute, both partners complete 50...
Finally It's Friday
“Over and Out” For Time: 20 Power Snatches (95/65) 20 Barbell-Facing Burpees 20 Overhead Squats (95/65) 20 Barbell-Facing Burpees 20...
Half Way There!
Strength/Skill Snatch balance 5 x 3 @ Rx- 95/65 F- 75/55 Overhead Squat 3 x 5 @ increasing weight WOD: “Dead Arm” AMRAP 12: 5 Strict...
Starting the Week Off Right
Strength: Pausing Back Squat 5 Sets of 2 8 Second Pause in Bottom. Sets: 50-55-60-65-70% WOD: “Fran” 21-15-9: Thrusters (95/65) Pull-ups
Partner Free First Saturday!
"Hang in There Partner" EMOM (with a Partner) in 20 minutes 5 Thrusters (95/65 lb) 5 Burpees While partner hangs from Pull-Up Bar This is...
