WOD: February 15th, 2018

WOD: February 15th, 2018

Gymnastic/Skill/ROMWOD 1. Gymnastics, “death by” HSPU (Scale to Box HSPU) *1 on the first minute, 2 on the second, 3 on the third, etc.. until reps cannot be completed in a minute 2. Double Under/Power Jump Pyramid Option 1 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Option 2 10-20-30-40-50-40-30-20-10 Option 1 or 2 can be done with Power Jumps or DU’s. […]

WOD: February 14th, 2018

WOD: February 14th, 2018

Clean Complex 3 Position Clean (Floor, Knee, High Hang) *Work up to a heavy complex. WOD Fitness AMRAP, 13 mins 150m Run 10 box burpees 15 wall balls 10lbs Scaled AMRAP, 13 mins 200m Run 10 burpees 15 wall balls 14/10 RX AMRAP, 13 mins 200m Run 10 burpees 15 wall balls 20/14 Accessory/HIIT/ROMWOD 1. […]

WOD: February 13th, 2018

WOD: February 13th, 2018

WOD Fintess 3 Rounds: AMRAP 3: Calorie Bike, SkiErg, or Bike AMRAP 2: Hand Power Snatch (45/35) AMRAP 1: Barbell Pull-ups Rest 2:00 Scaled 3 Rounds: AMRAP 3: Calorie Bike, SkiErg, or Bike AMRAP 2: Hang Power Snatch (75/50) AMRAP 1: Jumping Pull-ups Rest 2:00 RX 3 Rounds: AMRAP 3: Calorie Bike, SkiErg, or Bike […]

WOD: February 12th, 2018

WOD: February 12th, 2018

Back Squat 5×5 Back Squat for load: #1: 5 reps @ 75% #2: 5 reps @ 75% #3: 5 reps @ 75% #4: 5 reps @ 75% #5: 5 reps @ 75% WOD Fitness AMRAP, 10 mins 30 Deadlifts 45/35 30 Sit-Ups 90 Power Jumps Scaled AMRAP, 10 mins 30 Deadlifts 95/65 30 Sit-Ups 90 […]

WOD: February 11th, 2018

WOD: February 11th, 2018

ROMWOD + WOD 1. ROMWOD 2. Cardio Complex – For Time Round 1: 1000 Meter Row or 1 mile Assault Bike 200 Single unders or 100 Double unders Round 2: 750 Meter Row or .8 Mile Assault Bike 150 Single unders or 75 Double unders Round 3: 500 Meter Row or .6 mile Assault Bike […]

WOD: February 10th, 2018

WOD: February 10th, 2018

Gymnastic/Skill/ROMWOD 1. Gymnastics, AMRAP 6 mins: 2,4,6,8,10 … etc: unbroken pull ups *If you have to break it up, start over at 2 reps and continue climbing again 2. Double Under/Power Jump Pyramid Option 1 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Option 2 10-20-30-40-50-40-30-20-10 Option 1 or 2 can be done with Power Jumps or DU’s. Complete the pyramid with […]

WOD: February 9th, 2018

WOD: February 9th, 2018

Partner WOD Partner WOD, for time Fitness 80 Walking Lunges 40 sledge hammers 40 box jumps 16/12 20 Knee Raises or Sit-Ups 10 tire flips 20 Knee Raises or Sit-Ups 40 American KB Swings 25/15 40 box burpees 80 MTN Climbers Scaled 100 Walking Lunges 50 sledge hammers 50 box jumps 24/20 25 T2B 10 […]

WOD: February 8th, 2018

WOD: February 8th, 2018

WOD Option 1 MS rowing, intervals 5 x 100m sprints …rest 30 sec between each… Then, straight into: 1km row for time Option 2 MS SkiErg, intervals 5 x 100m sprints …rest 30 sec between each… Then, straight into: 1km SkiErg for time Option 3 MS Running, intervals 5 x 100m sprints …rest 30 sec […]

WOD: February 7th, 2018

WOD: February 7th, 2018

Shoulder Press 5×5 Shoulder Press for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps *build to 5 rep max Grace 30 reps for time of: • Clean & Jerk 135/95# Accessory/HIIT/ROMWOD 1. Extras, strength gains! Every 2 mins for 10 rounds: #1. 10 back rack lunges (heavy) […]

WOD: February 6th, 2018

WOD: February 6th, 2018

WOD Fitness For Time: 1500m Row, 1500m Ski, 50/40 cal AD, or 800m run 200 Power Jumps 8 Rounds of Chest to Bar “Cindy” *scale PU to barbell or jumping pull-ups Scaled For Time: 2k Row, 2k Ski, 75/50 cal AD, or 1 mile run 150 Double Unders or 300 Power Jumps 10 Rounds “Cindy” […]