WOD "Mary" 20 minute AMRAP: 5 Handstand Push ups 10 Pistols (5 each leg alternating) 15 Pull ups Fitness 12 Rounds of Tabata: (:20 work, :10 rest) 1) AbMat Situps 2) Flutter Kicks 3) FLR (on the floor) (Perform AbMat situps, flutter kicks, FLR, and then go back to AbMat situps) Sport...Read More
Fitness & Sport WOD Teams of two complete the following: 15 Minute AMRAP: 5 Snatches (115/80) 10 Wall Balls (20/14) One athlete completes a full round, while the other rests. 25 Days of Christmas 5 minutes max distance Row Read More
WOD 8 Minute AMRAP Teams of two complete an ascending Ladder (3.6.9.12.15..) of: Deadlift (275/185) Strict C2B Pull ups One athlete does a full round, while the other rests. Fitness 10 minutes Double Under Practice Sport 2 minute AMRAP: Double unders rest 1 minute 2 minute AMRAP: Double unders ...Read More
Happy Thanksgiving! WOD Team Murph (Teams of 3. One partner works, while the other two rest) 2k Row 100 Pull ups 200 Push ups 300 Squats 2k Row You can break up the pull ups, push up and squats as needed, but you must start and end with the 2k Row....Read More
WOD Open WOW 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Clean and jerks (135/95) 3 Toes-to-bar 6 Clean and jerks (135/95) 6 Toes-to-bar 9 Clean and jerks (135/95) 9 Toes-to-bar If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc....Read More
WOD 30 minute EMOM Odd: 15 Burpees Even: 15 Cals on rower Fitness 10×10 Squat Therapy 15 minute time cap Sport 10×10 slow OHS (45/35) work positioning and technique 15 minute time cap 25 Days of Christmas 3 minute AMRAP: 7 Pushups: chest must touch the floor and elbows must be fully...Read More
WOD For time: 100 Double unders 10 Muscle ups 20 Squat Clean Thrusters, 155/105 10 Muscle ups 100 Double unders 20 minute Time Cap Fitness Back Squat 5×5 across – Work up to a heavy set of 5 and complete 5 sets 15 minute cap Sport Olympic Lifting Snatch 3×1...Read More
Fitness and Sport WOD "Willy" 3 Rounds for time: 800m Run 5 Front Squats (225/155) from the floor 200m Run 11 Chest to Bar Pull ups 400m Run 12 Kettle bell Swings (70/53) Read More
WOD Tabata – 8 Rounds of :20 work, :10 rest at each station: Row for Calories Box Jumps (24/20) Games Standards Push Press (95/65) Dead lift (225/155) complete all 8 rounds of rowing before moving to box jumps, and so on… Score is total reps for each station. Report scores as follows: Row: 51...Read More
