June 15, 2018 WOD
PARTNER WOD! 100 syncro wall balls* 20/14-lb. to 10′ *every time there is a break do 30 double unders each person. Both partners can work at the same time on the double unders.
June 14, 2018 WOD
Back squat 5-5-5-5-5 reps Scaling Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
June 13, 2018 WOD
Helen 3 rounds for time of: Run 400 meters 21 kettlebell swings 12 pull-ups Men: 1.5-pood kettlebell Women: 1-pood kettlebell Scaling This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are Read More …
June 12, 2018 WOD
Complete as many rounds as possible in 10 minutes of: 10 deadlifts 10 strict toes to bar Men: 275 lb. Women: 185 lb. Scaling This AMRAP is heavy and includes a more difficult gymnastics movement. Newer athletes should reduce the Read More …
June 11, 2018 WOD
3 rounds for time of: 50 medicine-ball cleans Run 800 meters Men: 20-lb. ball Women: 14-lb. ball Scaling This workout is relatively long and should be tailored so that you can keep moving the entire time. Use a ball that Read More …
June 9, 2018 Hero WOD
“Manion” Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, Read More …
June 8, 2018 WOD
4 rounds for time of: 60-second handstand hold 60-second static hang 15 dumbbell shoulder presses 15 weighted pull-ups Men: Use 2 50-lb. DBs for presses, 1 for pull-ups Women: Use 2 35-lb. DBs for presses, 1 for pull-ups Scaling Reduce Read More …
June 7, 2018 WOD
5 rounds for reps of: 2 minutes of burpee box jumps Rest 1 minute Men: 36-in. box Women: 30-in. box Scaling Pick a box height that is challenging but doesn’t hinder you from continuing to move as you fatigue. Each Read More …
June 6, 2018 WOD
For time: 3 rounds of: 5 bar muscle-ups 5 snatches Then, 3 rounds of: 15 deadlifts 30 air squats Then, 3 rounds of: 5 bar muscle-ups 5 cleans Men: 155 lb. Women: 105 lb. Scaling This workout is three back-to-back-to-back Read More …
June 5, 2018 WOD
For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters pick dumbbells that are relatively heavy for you yet still allow you to complete each round of Read More …