April 18, 2018 WOD
4 rounds for time of: 15 box jumps Run 400 meters Men: 36-in. box Women: 30-in. box Scaling The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a box height that is manageable Read More …
Author: Clayton
April 17, 2018 WOD
Complete as many rounds as possible in 7 minutes of: 15 SDHP @95/65-lb. 15 push-ups Scaling This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The SDHP should be a sprint, and Read More …
April 16, 2018 WOD
5 Rounds for time: 30 Abmat sit-ups 20 Burpees to a target 15 Kettlebell swings @70/53-lb. Burpee target is at least 6″ above reach, and two hand touch. This workout is meant to be longer and tax an athletes aerobic Read More …
April 14, 2018 Hero WOD
“Gator” Eight rounds for time of: 185 pound Front squat, 5 reps 26 Ring push-ups U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed Read More …
April 13, 2018 WOD
15-12-9-6-3 reps for time of: Dumbbell hang clean and jerks Weighted pull-ups Use one of the dumbbells for your weighted pull-ups. Men: 50-lb. dumbbells Women: 35-lb. dumbbells Scaling This workout should be completed relatively quickly. Choose a weight for the Read More …
April 12, 2018 WOD
Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups This WOD is meant to be sub 7 minutes and will push the athletes strength and conditioning. Intermediate: Deadlift @185/135 hand release push-ups Beginner: Deadlift @155/105 standing DB Read More …
April 11, 2018 WOD
4 rounds, each for time, of: 800m. run Rest as needed between efforts. Scaling Rest enough between rounds so that each effort can be performed at high intensity. Intermediate athletes can perform this as prescribed. Beginners can reduce the rounds Read More …
April 10, 2018 WOD
Floor press 5-5-5-5-5 reps
April 9, 2018 WOD
For max reps at each station: Tabata chest-to-bar pull-ups Rest 1 minute Tabata sit-ups Rest 1 minute Tabata seated shoulder presses Rest 1 minute Tabata kettlebell swings @53/35-lb. Rest 1 minute Tabata jumping back squats The Tabata interval is 20 Read More …
April 7, 2018 Hero WOD
“Wittman” Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, Read More …