W.O.D.

  • WOD Updates!

    All of our current WOD work will be posted in the Red circle that pops up in the bottom right of your screen. To see any of our previous WODs you are welcome to scroll through this page!

  • 4/26/16

    Strict Press

    Find 10 Rep max

     

    Viking Helen

    3 Rounds

    500 m row

    21 KB Swings(53,35)

    12 Pull ups


  • 4/25/16

    Back Squat

    Find 10 rm

     

    3 Rounds

    10 Power Cleans(135,95)

    25 Double Unders

    400 m run


  • 3/31/16

    Strict Press

    3x10@ 80%

     

    18 Clean and Jerks

    24 Toes to Bar

    12 Clean and Jerks

    18 Toes to bar

    6 Clean and jerks

    12 Toes to bar

    1k row


  • 3/30/16

    Find 10 Rep Max Clean Grip Deadlift

     

    60 Overhead Squats(95,65)

    30 Burpees

    15 Cal Assault Bike


  • 3/29/16

    Back Squat

    Find 10 Rep Max

     

    14 Min AMRAP

    7 Pull Ups

    14 Sit Ups

    21 Double Unders


  • 3/28/16

    Strict Press

    Find 10 Rep Max

     

    20 Min AMRAP

    10 Box Jumps(24,20)

    10 Push Press(115,75)

    200 M run


  • 3/22/16

    Pause Front Squats

    5x2

    2 Second pause at the bottom

     

    9 Minute AMRAP

    3 Pull ups

    5 Front Squats(95,65)

    7 Box Jumps(24,20)


  • 3/21/16

    Power Clean + Jerk

    2 PC+ 1 Jerk

    5 sets, Find heaviest without putting bar down

     

    "The Chief" 

    5-3 Minute AMRAPs

    3 Power Cleans(135,95)

    6 Push Ups

    9 Air Squats


  • 3/8/16

    Find Heavy Thruster

    5-3-3-1-1-1....

     

    30 Double Unders

    2-4-6-8-10-12

    Thrusters(70%)

    5-10-15-20-25

    V-Ups

    30 Double Unders


  • 3/7/16

    Find Sumo Deadlift Max

     

    5 Rounds

    200 m run

    8 Burpees

    10 Box Jumps

    12 Sumo Deadlift High Pulls(95,65)


  • 2/23/16

    Find 1 rep max Power Snatch

     

    "Isabel"

    30 Snatch for time(135,95)

     

    5 Min Rest

     

    1 Min Assault bike Sprint for calories


RSS Feed

Map - Location