WOD for 1/31

WOD: A. For Time: – 100ft. Handstand Walk – 10 Rounds of Cindy **(1 rd of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats) – 100ft. Handstand Walk B. AMRAP 10 Minutes: – 4 ground to OH (135/95) – 6 back squats (135/95) – 8 Deficit HSPUs (45s/25s) Final Reminder for the … Continue reading “WOD for 1/31”


WOD for 1/30

Strength/Skill: – 800m Run * 2 Min Rest – 400m Run * 1 Min Rest – 200m Run WODL EMOM 10 min – 3 x (1 Front Squat + 1 Split Jerk) (155/100) * Every time you drop the bar before you complete your 3 sets on the minute you must complete 8 burpee tuck … Continue reading “WOD for 1/30”


WOD for 1/29

Strength: – 1×20 LBBS (70% BW) WOD: A. Jumping Josh: For Time – 21 OHS (95/65) – 42 Pullups – 42 Double Unders – 15 OHS – 30 Pullups – 30 Double Unders – 9 OHS – 18 Pullups – 18 Double Unders B. – 3 x 2 min ME Barbell Walking Lunge (95/65) – 1 … Continue reading “WOD for 1/29”


WOD for 1/28

Skill/Strength: AMRAP 3 Mins: Pushups 60 second rest AMRAP 2 Mins: Freestanding Ring Dips 30 second rest AMRAP 1 Min:  Pistols WOD: 6 x 2 min AMRAPs (1 min active rest between rounds) Alternate between AMRAP A and B each round A. – 4 Front Squat (135/95) – 20 Double Unders B – 6 Front Rack Lunge … Continue reading “WOD for 1/28”


WOD for 1/27

Strength: – 1×20 Front Squat WOD: For Time: Buy in: 100 Double Unders THEN – 10-9-8-7-6-5-4-3-2-1 – Chest to Bar Pullups – Burpees – Ground to Overhead (155/110) THEN Cash Out: 100 Double Unders Don’t Forget, next Sunday we will be hosting the Double Under Seminar with Molly Metz. Get registered HERE ASAP. This seminar … Continue reading “WOD for 1/27”


WOD for 1/24

Strength: – 9×2 LBBS (130% BW or 90% of 1RM) WOD: For Time: 3-6-9-12-15-18-21 – Toes to Bar – Box Jumps (24/20)


WOD for 1/23

Strength: – 2×30 Pendlay Rows @100% BW – every break results in 10 burpees WOD: Nate: AMRAP 20 min. – 2 Muscle-ups – 4 HSPU – 8 KB Swings (72/53)


WOD for 1/22

Workout for 1/22 Skill/Strength: – EMOM 10 – 3 Squat Clean Thrusters 95/65 – Add 20# every 2 minutes WOD: 4 Rounds For time: – 4 Hang Power Cleans (Split jerk after 4th clean) (185/135) – 8 Box Jumps (24/20) – 12 C2B Pull Ups – 16 Pistols


WOD for 1/21

Strength: – 9×2 Front Squat (130% BW or 90% of 1RM) WOD: A. AMRAP 30 Seconds **30 second Rest** B. AMRAP 1 minute **1 Minute Rest** C. Complete for time – 10 Power Snatch (115/80) – 20 Burpees to plate – 30 OH Plate Lunges (45/25) – 40 Double Unders – 800m Run After each … Continue reading “WOD for 1/21”


WOD for 1/20

Skill/Strength: EMOM 10 min – 2 Snatch Complex (Power, hang Power, hang squat) (95/70) WOD: AMRAP 14 – 10 HR Bar over Burpees – 15 Deadlift (165/110) – 20 Wall Balls (20/14)

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