WOD: September 23rd, 2018

WOD: September 23rd, 2018

WOD Fitness AMRAP 13 mins: 400m run, 500m row/ski or 25/20 cal AD 20 Dumbbell Snatches (20/10) 20/15 cal AD, 500m row/ski or 400m run Scaled AMRAP 13 mins: 400m run, 500m row/ski or 25/20 cal AD 20 Dumbbell Snatches (35/25) 20/15 cal AD, 500m row/ski or 400m run RX AMRAP 13 mins: 400m run, […]

WOD: September 22nd, 2018

WOD: September 22nd, 2018

Gymnastic/Strongman/ROMWOD 1. Gymnastics, 7 RNFT 20 sec. L-Sit Hold 10 Pistols 2. Running Intervals 10 x 50-meter sprints Rest as needed between efforts. 3. ROMWOD WOD Fitness “Adderall” 0:00 – 10:00 – 1200 meter run, Max Clean and Jerks (55/45) 10:00 – 13:00 – Rest 13:00 – 20:00 – 600 meter run, Max Power Snatch […]

WOD: September 21st, 2018

WOD: September 21st, 2018

Warm-Up General Warm-Ups 2 Rounds 10 Goblet Squats 10 Russian KB swings 10 American Swings 5 Turkish Sit ups Left Arm 5 Turkish Sit ups Right Arm WOD Prep Wall balls Power Cleans T2B or Modified T2B American KB Swings Accessory/Rowing/ROMWOD 1. Rounds, 4NFT Romanian Deadlift x 6-8 reps @ slow tempo KB one arm […]

WOD: September 20th, 2018

WOD: September 20th, 2018

Warm-Up Inchworm w/ Downward Dog + Calf Stretch x5 Leg Swings x40 Trunk Twist x20 Walking Side Shuffle 100′ Duck Walk 50′ Jumping Lunges x10 Broad Jump 50′ Jumping Pull-Ups x10 WOD Prep (Movement Standards) HR Push Ups Plyo Skiers Squat Jumps Ring Rows or Barbell Pull Ups Medball Situps Gymnastic/Strongman/ROMWOD 1. Gymnastics, 10 RNFT […]

WOD: September 19th, 2018

WOD: September 19th, 2018

General Warm-Up & WOD Prep 400 M RUN/5OO M Row/15 cal AD Banded pull aparts x40 Wall Rollouts x20 Walking Lunges 50′ DB Shoulder Press x10 DB Front Squats x10 DB Hang Power Cleans x10 DB Push Jerks x10 Strength Warm-Up Hang Clean Pulls Hang Power Clean Shoulder Press Push Press Push Jerk WOD Prep […]

WOD: September 18th, 2018

WOD: September 18th, 2018

General Warm-Up & WOD Prep 400 M RUN/5OO M Row/15 cal AD Downward Dog w/ Calf Stretch x20 Iron Cross x20 Dynamic Pigeon x10 Bridge x20 Inchworm w/ 3 Push-Ups x5 SIngle Leg RDLs DBL Under Practice DL Warm-Up Good Mornings RDLs Barbell Rows DLs Wod Prep (Movement Standards) Deadlifts Double Unders WOD Fitness “Dead […]

WOD: September 17th, 2018

WOD: September 17th, 2018

Warm-Up 400 M RUN/5OO M Row/15 cal AD Olympic Wall Squats Banded Good mornings x20 Spiderman Lunges Pass Throughs x20 Shoulder Rotations x20 Strength Warm-Up OH Server Squats OH Squats Snatch Grip DL Snatch Pull Snatch High Pull Squat Snatch WOD Prep (Movement Standards) Burpee Box Jump Overs Pull-Ups Snatch Complete 5 Rounds 1 Squat […]

WOD: September 15th, 2018

WOD: September 15th, 2018

WOD Fitness Rounds, 3 for time 15 bench dips 20 v-ups 15 sumo deadlift high pulls, 45/35 Scaled Rounds, 3 for time 15 dips 20 v-ups 15 sumo deadlift high pulls, 75/50 RX Rounds, 3 for time 15 ring dips 20 v-ups 15 sumo deadlift high pulls, 95/65 Gymnastic/Strongman/ROMWOD 1. Gymnastics, 7 RNFT 20 sec. […]

WOD: September 14th, 2018

WOD: September 14th, 2018

Hero Partner WOD Fitness “Always Remembered” Teams of 2, For Time:  Buy-In: 2001m Row 2 rounds: 9 Floor to Standing 11 Bear Complexes (45/35) Cash-Out: 2977m Row Scaled “Always Remembered” Teams of 2, For Time:  Buy-In: 2001 Meter Row 3 rounds: 9 Rope Climbs (F2S 1:1) 11 Bear Complexes (95/65) Cash-Out: 2977 Meter Row RX […]