WOD/Blog

Daily WOD

Jackie

Warm Up 1 Mi run Strength Overhead Squat 5-5-5-5-3-3 at 90% 1RM Every 1:30 for 9 mins: High Hang Squat Clean + Hang Squat Clean Wod Jackie For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups Cool Down For time: 50 Bumper Plate Sit Ups, 46/25 lbs… read more

New Week

    Strength Squat Snatch 3×2 at 70% 1RM Snatch Pull 3×3 at 90% 1RM Snatch Grip Deadlift 3×3 at 90% 1RM Front Squat 5-5-5-5-3-1 at 90% 1RM Wod Annie 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up… read more

Fun Run

  Warm Up 1mi run Strength Strict Press 3-3-3-3-3-3 Wod Every 1 min for 30 mins, alternating between: Row Calories, 15/12 10 Burpees 12 Toes-to-bars… read more

Fast Elbows

  Strength Overhead Squat 3-3-3-3-3-3 Skill Every 2 mins for 12 mins: High Hang Squat Clean Wod For time: NaN Rows, 1000 m 12 Pull-ups NaN Rows, 1000 m 12 Pull-ups Row, 1000 m 12 Pull-ups… read more

Hold On Because you Have To Pick it Back Up:)

  Strength Deadlift 6×5 at 80% 1RM SKILL Every 2 mins for 16 mins: Jerk 3 Jerks, 70% 1RM Wod 21 Back Squats, 155/115 lbs 12 Strict Handstand Push-ups, lbs 15 Back Squats, 155/115 lbs 9 Strict Handstand Push-ups, lbs 9 Back Squats, 155/115 lbs 6 Strict Handstand Push-ups, lbs Cool Down 100 DU For… read more

Heavy!

  Strength Overhead Squat 5-5-5-5-5-5 Skill Every 1:30 for 14 mins, alternating between: 16 Walking Lunges, 95/55 lbs 10 Bent Over Barbell Rows, 95/55 lbs Wall Handstand Hold, 30 secs Wod 9-7-5 reps, for time of: Thruster, 135/95 lbs Bar Muscle-up… read more

New Wendler Cycle starts Tomorrow!

  Strength Wendler Front Squat Week 1 Front Squat 1×5 at 65% 1RM \Front Squat 1×5 at 75% 1RM Front Squat 1×5+ at 85% 1RM Skill Every 2 mins for 14 mins: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk Wod In 15 mins do: Row, 1500 m then in the remaining… read more

Front Squats & Deadlifts

  Strength  Front Squat : 1 Rep Max Deadlift : 1 Rep Max Wod For time: 30 Row (calories)s 30 Lateral Burpee (Over Barbell)s 30 Hang Power Cleans, 135/95 lbs… read more

1 Rep again!

  Squat Clean : 1 Rep Max Strict Press : 1 Rep Max Wod Complete as many rounds as possible in 7 mins of: 5 Box Jumps, 30/24 in 3 Power Cleans, 175/115 lbs 30 Double Unders… read more