January 22, 2019 WOD
Complete as many rounds as possible in 12 minutes of: 1 squat snatch 3 clean and jerks 30 double-unders Men: 155 lb. Women: 105 lb.
January 21, 2019 WOD
Complete as many rounds as possible in 20 minutes of: 5 thrusters 7 hang power cleans 10 sumo deadlift high pulls Men: 95 lb. Women: 65 lb.
January 19, 2019 Hero WOD
“Tyler” Five rounds for time of: 7 Muscle-ups 95 pound Sumo-deadlift high-pull, 21 reps 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and Read More …
January 18, 2019 WOD
Tabata handstand push-ups Rest 1 minute Tabata single-leg squats Rest 1 minute Tabata push-ups Rest 1 minute Tabata jumping lunges The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Scaling You’re alternating Read More …
January 17, 2019 WOD
Annie 50-40-30-20-10 reps for time of: Double-unders Sit-ups Scaling Annie is meant to be performed at high speed, with the sit-ups as the limiting factor. Modify the double-unders so you can mow down the rope work, and reduce the sit-up Read More …
January 16, 2019 WOD
4 rounds for time of: Run 400 meters 50 squats Scaling You should be moving almost continuously in this workout. Reduce the run distance so you can go right into the squats, and reduce the number of squats so you Read More …
January 15, 2019 WOD
Partner WOD! 20 Minute AMRAP: 17 Thrusters (95/65) 17 KB Swings (70/53) 17 C2B pull ups *One partner works at a time, Kettlebell can never touch the ground. Compare to December 21, 2017
January 14, 2018 WOD
For time: 15 burpees, jumping over the barbell 5 clean and jerks 12 burpees, jumping over the barbell 4 clean and jerks 9 burpees, jumping over the barbell 3 clean and jerks Men: 225 lb. Women: 155 lb. Compare to Read More …
January 12, 2019 Hero WOD
“Johnson” Complete as many rounds in 20 minutes as you can of: 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Read More …
January 11, 2019 WOD
Complete as many rounds as possible in 12 minutes of: 3 rope climbs, 15-ft. rope 20 box jumps Men: 30-in. box Women: 24-in. box Scaling Today’s WOD allows only 12 minutes of work, so try to avoid spending more than Read More …