Daily WOD

  1. Kettlebell Fun

          Front Squat 6x5 at 70% 1RM   Wod Complete as many rounds as possible in 20 mins of: 10 Kettlebell Deadlifts, 70/53 lbs 10 Kettlebell Goblet Squat Thrusters, 70/53 lbs Run, 400 m…Read More

  2. Shoulder Crusher

        Wendler 5-5-5 (Deload) Rnd 1 60% of 1RM - 5 Reps Rnd 1 65% of 1RM - 5 Reps Rnd 1 50% of 1RM - 5 Reps Strength Every 1 min for 15 mins: Split Jerk 2 Split Jerks, 80% 1RM Wod Complete as many roun…Read More

  3. DT time

    Wendler Every 1:30 for 16 mins: Clean & Jerk 1 Clean & Jerk, 80% 1RM Every 1:30 for 16 mins. Wod DT 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerk…Read More

  4. Team Series

    strength Deadlift 5-5-5-5-3-3 Wod 9-15-21 reps, for time of: Thruster, 95/65 lbs Lateral Burpee Over Barbell…Read More

  5. 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 Coo…Read More

  6. New Week

        Strength Squat Snatch 3x2 at 70% 1RM Snatch Pull 3x3 at 90% 1RM Snatch Grip Deadlift 3x3 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 Ab…Read More

  7. 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

  8. 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

  9. 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,…Read More