August 10, 2018 WOD
Happy Birthday Kristy! 8 2-minute AMRAPS: 10 Thrusters @65/45-lb. 29 Double unders 1 minute rest between rounds. If you have a vest, wear it.
Tag: Weightlifting
August 9, 2018 WOD
Front squat 3-3-3-3-3 reps 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.
August 6, 2018 WOD
Lifestyle Challenge Workout! Level 1 8 Minute AMRAP: 9 Power cleans @155/105-lb. 12 Bar facing burpees 15 Pull-ups This is the baseline workout for our 30 day lifestyle challenge! Coaches and team captains, be sure to guide your athletes on Read More …
August 1, 2018 WOD
Complete as many rounds as possible in 7 minutes of: 50 double-unders 10 overhead squats Men: 135 lb. Women: 95 lb. Compare to August 17, 2017 Scaling This AMRAP is short and should be approached at full speed. Reduce the Read More …
July 31, 2018 WOD
For time: 100-ft. handstand walk 9 squat cleans 75-ft. handstand walk 12 squat cleans 50-ft. handstand walk 15 squat cleans 25-ft. handstand walk Men: 185 lb. Women: 135 lb. Scaling For this workout, worry less about completing it quickly and Read More …
July 27, 2018 WOD
Front 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.
July 25, 2018 WOD
Partner WOD 20 1-minute rounds of: 5 burpees OTB on minutes 1 and 2, 6 burpees OTB on minutes 3 and 4, 7 burpees OTB on minutes 5 and 6, etc. with remaining time, max reps of: men: 95-lb. hang Read More …
July 24, 2018 WOD
Back squat 2-2-2-2-2-2-2-2-2-2 reps Scaling Athletes at all skill levels should perform doubles. Experienced athletes can go as heavy as possible on all sets, while newer athletes can use this workout as an opportunity to drill the movement.
July 20, 2018 WOD
21-18-15-12-9-6-3 reps for time of: Ring dips Front squats Men: 135 lb. Women: 95 lb. Scaling Reduce the reps and load so you can keep moving with limited breaks. Intermediate Option 18-15-12-9-6-3 reps for time of: Ring dips Front squats Read More …
July 18, 2018 WOD
Squat snatch 1-1-1-1-1-1-1 reps Scaling Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy squat snatches, add a few reps to each set and drill your Read More …