WOD/Blog

Daily WOD

Enjoy the journey:)

  Strength Strict Press 3-3-3-3-3-3   Wod For time: 100 Double Unders 20 Push Press, 115/75 lbs 75 Double Unders 15 Push Press, 115/75 lbs 50 Double Unders 10 Push Press, 115/75 lbs 25 Double Unders 5 Push Press, 115/75 lbs… read more

What is your mission?

  Strength Wendler Shoulder Press: Week 2 Shoulder Press 1×3 at 70% 1RM Shoulder Press 1×3 at 80% 1RM Shoulder Press 1×3+ at 90% 1RM Skill 1 Split Jerk (Pause At Dip, Pause At Receiving), 75% 1RM Every 1 min for 10 mins. Wod Complete as many rounds as possible in 15 mins of: 3… read more

If you want pull ups just ask!

  strength Wendler Front Squat Week 2 Front Squat 1×3 at 70% 1RM Front Squat 1×3 at 80% 1RM Front Squat 1×3+ at 90% 1RM Skill Barbell Complex (Hang Power Clean, Hang Squat Clean, Front Squat) 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Wod For time: Row… read more

Time to work!

  Strength CFFM – Wendler Week 2 Overhead Squat OHS 3 reps @70% of 1RM OHS 3 reps @80% of 1RM OHS 3 reps+ @90% of 1RM Skill Split Jerk 1×3 at 65% 1RM Split Jerk 1×2 at 75% 1RM Split Jerk 1×2 at 80% 1RM Split Jerk 1×1 at 85% 1RM Split Jerk 1×1… read more

Fridays are Fun!

  Wendler strict press   15 min Amrap 7 hspu 7 c&j 135, 95 7 pull ups   Post wod For Time 40 wt sit ups 50/35… read more

Pick it up!

Wendler Cycle Week 2 Deadlift 5-5-5-5-5-5 Fran-Grace-Dianne Fran 3 min AMRAP Rest 1 min Graces 3 min AMRAP Rest 1 min Dianne 3 min AMRAP Then Row 2000 m TT… read more

Great day to train!

  Strength Overhead Squat 6×6 at 80% 1RM Skill 1 Jerk Dip + Power Jerk With Pause + Jerk With Pause, pick load Every 2 mins for 20 mins. Wod Every 5 mins for 25 mins do: 4 40 Double Unders 30 Kettlebell Swings, 53/35 lbs 10 Box Jump Overs, 24/20 in… read more

Save Your Breath!

  Strength Wendler 1st week Front Squat Wod Nancy 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs… read more

Mobilizing is a must!

  Pre wod Wendler Shoulder Press: Week 3 Shoulder Press 1×5 at 75% 1RM Shoulder Press 1×3 at 85% 1RM Shoulder Press 1×1+ at 95% 1RM Wod Squat Clean & Jerks (Grace – Full Clean) For Time: 30 Squat Clean & Jerks 135/95lbs Like ‘Grace’, but with Squat Cleans. Post wod Weighted Overhead Sit-up 5-5-5-5-5-5-5-5… read more

You Got This:)

      Strength Wendler ( members Choice)   Wod For time: 100 Double Unders — then — 4 rounds of: 10 Reverse Lunges, 53/35 lbs 10 Handstand Push-ups 10 Jack Knives — then — 100 Double Unders… read more