June 4, 2018 WOD
Push press 3-3-3-3-3-3-3 reps Scaling Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.
Author: Clayton
June 2, 2018 Hero WOD
Luke For time: Run 400 meters 155-lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run Read More …
June 1, 2018 WOD
Run 5k Compare to March 15, 2018
May 31, 2018 WOD
5 rounds for time of: 1 sub-0:45 250-m row 50 unbroken double-unders If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise. Scaling If you’re Read More …
May 30, 2018 WOD
Overhead squat 5-5-5 Hang squat snatch 1-1-1 Scaling Most athletes will be able to perform this workout as prescribed. The number of reps decreases as movements become more complicated, which will help newer athletes become comfortable with squat snatches.
May 29, 2018 WOD
“Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned Read More …
May 28, 2018 Memorial Day “Murph”
“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
May 26, 2018 Hero WOD
Miron 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight Post time to comments.
May 25, 2018 WOD
Partner WOD 30 minute AMRAP: One round each partner: Partner A runs 400m. Partner B does AMRAP rope climbs to 15′ until Partner A gets back. Switch. (Score is reps of rope climbs.) One round each partner: Partner A runs Read More …
May 24, 2018 WOD
For time, using a single dumbbell: 10 weighted pull-ups 40 overhead lunges 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead squats, 10 each arm 10 weighted pull-ups 10 Turkish get-ups 10 weighted pull-ups Men: 50-lb. dumbbell Read More …