Monday Madness
Strength: 25 minutes Find New 1 RM Back Squat WOD: 3 Rounds For Time: 400 Meter Run 12 Deadlifts (Bodyweight) 21 Box Jumps (20”)
Hero Saturday
"Trevor" For Time (in a Team of Four) 300 Pull-Ups 400 Push-Ups 500 Sit-Ups 600 Air Squats In a team of four, two people may work at a...
Friday Metcon
5 rounds for time of: 1 sub-0:45 250-m row 50 unbroken double-unders If the row takes longer than 45 seconds, or if you trip up on your...
Thursday WOD
Strength/Skill: A1. Back Squat – 80% of Max – 6 sets of 2 Rest: 2-3min-ish per set WOD: For Time Alternating Single Arm DB Snatches on 5...
We Lift Wednesday
Strength/Skill: A1. Deadlift 5x1 WOD: 12 – 9 – 7 Front Squat Rx-155/95 Power Clean Rx- 155/95
Two for Tuesday
Strength/Skill: A1. Behind the Neck BB Press – Strict 6 sets of 6. Tempo 20x0 B1. Chin Up (Palms facing you grip) 6 sets of 6 Tempo 20x0...
Maniac Monday
A1. Back Squat – 80% of Max – 6 sets of 4 Rest: 2-3min-ish per set WOD: “Helen” 3RFT Run 400m 21 KB Swings (55M/35F) 12 Pull-ups
Saturday Two's
“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...
TGIF WOD
Warm: 3 Round NFT: 500 M Row 50 Jump Rope 1 small lap WOD: “Blackjack” For Time 20 Push-Ups, 1 Sit-Ups 19 Push-Ups, 2 Sit-Ups 18...
Thursty Thursday
Strength/Skill: A1. Back Squat – 80% of Max – 6 sets of 2 Rest: 2-3min-ish per set Wod: 3RFT 400m run or row – your choice 10 Toes to Bar...
