November 2, 2018 WOD
Overhead squat 5-5-5-3-3-3-1-1-1 reps Scaling Most athletes can complete this workout as prescribed. Newer athletes should start light and spend ample time drilling their overhead squat mechanics.
November 1, 2018 WOD
Deadlift 10-10-5-5-3-3 reps Scaling All athletes can attempt this workout as prescribed. Newer athletes should start light and treat the early, larger sets as practice. More experienced athletes should try for as heavy as they are capable at each set Read More …
October 31, 2018 WOD
For time: 50 wall-ball shots 50 pull-ups 35 wall-ball shots 35 pull-ups 20 wall-ball shots 20 pull-ups Men: 20-lb. ball to 10 ft. Women: 14-lb. ball to 9 ft. Scaling Reduce the reps so the first round of wall-ball shots Read More …
October 30, 2018 WOD
4 rounds for time of: 400-m run 200-m farmers carry Men: 50-lb. dumbbells Women: 35-lb. dumbbells Scaling Choose a set of dumbbells that you can carry 200 meters without setting down when fresh. This workout should be a steady effort. Read More …
October 29, 2018 WOD
3 rounds for max reps: Power clean for 30 seconds, rest 30 seconds Power clean for 25 seconds, rest 35 seconds Power clean for 20 seconds, rest 40 seconds Power clean for 15 seconds, rest 45 seconds Power clean for Read More …
October 27, 2018 Hero WOD
Bert For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Read More …
October 26, 2018 WOD
Partner WOD! Don’t drop the pumpkin! One partner works, other partner holds medball If medball is dropped, 5 burpee penalty For time: 100 wall balls 400m. run together 75 burpees 50 power cleans @155/105 75 dumbbell snatches @50/35 100 pullups Read More …
October 25, 2018 WOD
Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps Try to increase the load on each of the 15 reps.
October 24, 2018 WOD
For time: 30 toes-to-bars 40 single-arm dumbbell snatches 50 dumbbell box step-overs 40 single-arm dumbbell snatches 30 toes-to-bars Men: 50-lb. dumbbells, 24-in. box Women: 35-lb. dumbbells, 20-in. box Scaled Option For time: 30 hanging knee-raises 40 single-arm dumbbell snatches 50 Read More …
October 23, 2018 WOD
1 rep of the following complex for max load: Deadlift / hang clean / hang clean and jerk Scaling Most athletes can complete this lift as prescribed.