WOD 21-15-9 Row For Calories Power Clean (135/95) 12 minute time cap Fitness Pistol progression work Sport Work on Pistols for 10 minutes 25 Days of Christmas Max effort Overhead Plate Hold (45/25) Read More
WOD "Barbara" 5 RFT: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats Rest EXACTLY 3 minutes between rounds. Post score as total time including rest. Fitness 5 minutes Max Effort American Kb Swings (53/35) Sport Snatch Skills 5 sets of: Pausing Snatch Dead (pause for 2 seconds at: knees, mid-thigh, and pockets) +...Read More
WOD Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters (100/65) 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270...Read More
WOD For time: 25 Burpees 3 Rounds For Time: 10 Deadlifts (275/185) 50 Double unders Then: 25 Burpees 12 minute time cap WOD Strategy: This workout will be an all out sprint. The first 25 burpees should be done at a moderately fast pace. During this first set, focus on breathing and continuously moving....Read More
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
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
