Greatness From Small Beginnings
Candy 5 rounds for time of: 20 pull-ups 40 push-ups 60 squats OR Maggie 5 rounds for time of: 20 handstand push-ups 40 pull-ups 60 single-leg squats, alternating legs Scaling Candy and Maggie are the less frequently seen cousins of Read More …
Gunny For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the Read More …
Tabata bottom to bottom squats rest 1 min. for time: 1 mile run Score is least number of squats in any one round, and run time. Athletes hold the bottom of the squat During the 10sec. rest periods This workout Read More …
Partner WOD! 14 1-minute rounds of: 30 double unders Max reps of power snatches Men: 155 lb. Women: 105 lb. one partner works at a time, alternating rounds Scaling This interval workout contains rest periods so that each round can Read More …
HAPPY 4th OF JULY! With a partner: “7/4/1776” 7 Rounds of: 4 Power Cleans (225/155) 17 Burpee over the bar then immediately after the 7 rounds do, 76 Partner Wall Balls *One partner works at a time. Scale power clean Read More …
Hang squat clean 3-3-3-3-3-3-3 reps Scaling The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer Read More …
3 rounds for time of: 25 deadlifts Run 600m. Men: 225 lb. Women: 155 lb. Scaling This is a medium-length workout. Try to keep moving with very short breaks. Reduce the deadlift load so you can complete each round in Read More …
“Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters On June 30, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting Read More …
Regional Event 3 3 rounds for time of: 9 muscle-ups 36-ft. handstand walk 36-45-54 single-leg squats 36-ft. handstand walk If possible, place obstacles in your handstand walk area to mimic the Regional event. Scaling This workout contains a lot of Read More …
Partner WOD! With a partner for time: 2 rounds 30 Power snatch 30 Clean and jerks *Partners share a bar and accumulate reps with 1 person working at a time. men use 135-lb. women use 95-lb. Intermediate weight: 95-lb. for Read More …