WOD for 5/30

Strength/Skill: 7x 3 Bear Complex (115/90) – Power Clean + Front Squat + Push Press + Back Squat + Push Press WOD: For Time:  – 20 Thrusters (95/70) – 20 Double Unders – 16 Thrusters – 40 Double Unders – 12 Thrusters – 60 Double Unders – 8 Thrusters – 80 Double Unders – 4 … Continue reading “WOD for 5/30”


WOD for 5/29

Strength/Skill: Tabata – Plank Walks – Row WOD: A. EMOM 10 Minutes: – 5 Strict Pullup – 5 Deficit Pushups (45/25) B. Christine: 3 Rounds for Time: – 500m Row – 12 Deadlifts (50% BW) – 21 Box Jumps (20″)


WOD for 5/28

Strength: – Press – 1RM – Push Press 1RM WOD: Chief: 5 Rounds of 3 Min AMRAP: – 3 Power Clean (135/95) – 6 Pushup – 9 Air Squats *1 Min Rest Between Rounds


WOD for 5/27

A. 3 Rounds for time: – 500m row – 21 Burpees – 400m Run B. 3 rounds for time: – 400m Run – 15 Squat Snatches (75/55) – 9 Handstand Push Ups


WOD for 5/23

*Reminder for Monday we are open from 9am-12pm and will be doing Murph with a bbq to follow. Strength/Skill: EMOM 12 – 4 Press (95/70) + 4 Push Press + ME Back Squat WOD: 7 rounds for time: – 10 Wall Balls (20/14) – 10 Pull Ups **Every minute 4 Burpees starting with 0:00


WOD for 5/22

Workout for 5/22 A. 10 x 150m Sprints – 20 Second Rest between * If there are more than 6 tornadoes that touch down, or a steady dumping of softball sized hail, we’ll move this inside to a row B. 1. AMRAP 2 Min (60 second rest) 2. AMRAP 4 Min (2 Min Rest) 3. … Continue reading “WOD for 5/22”


WOD for 5/21

Strength/Skill: EMOM 7 – 4 Stone to Shoulder + ME Box Jump (30/24) WOD: 12 Min Ladder – 3,6,9… – Clean and jerk (135/95) – Toes to bar **2 Min rest** – Bottom to bottom tabata squats


WOD for 5/20

Strength/Skill: – 5 Rounds of Cindy with 150m Run between rounds WOD: “Daniel” For time: (25 Min cut off) – 50 Pull-ups – Run 400 m – 21 Thrusters 95/65 – Run 800m – 21 Thrusters 95/65 – Run 400m – 50 Pull-ups


WOD for 5/18

Strength/Skill: – Front Squat 5×4 @ 65% 1RM. 2 Second Pause in bottom WOD: A. AMRAP 8 – 4 Handstand Push Ups – 8 Power Cleans (135/95) – 12 Sit ups **2 Minute Rest** B. 8 Min AMRAP – 4 Push Ups – 8 Power Snatch (95/65) – 12 V-ups


WOD for 5/16

Skill/Strength: – 5 x 2 – DL to low hang 3 second pause + Power snatch, DL to low hang 3 second pause +Squat snatch WOD: Nasty Girls 3 rounds for time of: – 50 Air Squats – 7 Muscle Ups – 10 Hang Power Cleans (135/95)

Page 1 of 3123