May 11, 2018 WOD
Deadlift 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
May 10, 2018 WOD
Complete as many rounds as possible in 45 minutes of: Run 400 m 3 rope ascents, 15-ft. rope Run 400 m 15 clapping push-ups Scaling This long workout emphasizes running broken up by manageable sets of gymnastics movements. Modify the Read More …
May 9, 2018 WOD
50-40-30-20-10 reps for time of: Wall-ball shots SDHP @75/55-lb. Abmat sit-ups Men: 20-lb. ball to a 10-ft. target Women: 14-lb. ball to a 9-ft. target 30 minute cap. curveball: coach will at random pick each athlete in their class to Read More …
May 8, 2018 WOD
Partner WOD 2016 team series 12 Min. AMRAP: 30 Double unders 15 Power snatch @75/55 *Partners alternate rounds
May 7, 2018 WOD
Complete as many rounds as possible in 15 minutes of: 50-ft. handstand walk 100-ft. walking lunge Scaling This couplet pairs a difficult movement with an easier movement. The lunges will tax you metabolically while your arms and shoulders recover from Read More …
May 5, 2018 Hero WOD
Wes For time: Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185 lb. Then, run 800 meters with a 25-lb. plate U.S. Navy Lt. J. Wesley Read More …
May 4, 2018 WOD
30-20-10 reps for time of: Dumbbell thrusters Toes-to-bars Men: 35-lb. dumbbells Women: 25-lb. dumbbells Scaling This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you Read More …
May 3, 2018 WOD
Elizabeth 21-15-9 reps for time of: Cleans Ring dips Men: 135 lb. Women: 95 lb. compare to July 28, 2017 or Nov. 22, 2016 Scaling Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed Read More …
May 2, 2018 WOD
Thruster 3-3-3-3-3-3-3 reps Scaling Few athletes will need to scale this lifting workout. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.
May 1, 2018 WOD
PARTNER WOD! “Batman and Robin” – 26 minute AMRAP One round each partner: Partner A runs 400M Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until Partner A gets back. Switch. (Score is reps of hang power Read More …