WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Sunday 10/13/19

Sunday 10/13/19

25 Minute Clock
For Time
22-20-18-16-14-12-10
Calorie Row
Box Step Up 24/20, 50/35 (single DB)

With remaining time:

Find a Heavy Squat Clean

read more
Saturday 10/12/19

Saturday 10/12/19

PARTNER WOD 👭👫👬
FOR TIME:
10 ROUNDS:
100M SPRINT
30 DOUBLE UNDERS
20 CHEST-TO-BAR PULL-UPS
100M SPRINT
*ALTERNATE FULL ROUNDS WITH A PARTNER UNTIL
BOTH ATHLETES ACCUMULATE 5 ROUNDS EACH.
*ATHLETE ONLY HAS 3:00 TO COMPLETE THEIR
ROUND. IF THEY ARE NOT FINISHED BY 3:00, THEN
THE NEXT PARTNER BEGINS THEIR NEXT ROUND.

INTRODUCTION WORKOUT
PARTNER WOD 👭👫👬
FOR TIME:
7 ROUNDS:
50M SPRINT
30 SINGLE UNDERS
15 RING ROWS
50M SPRINT
*ALTERNATE FULL ROUNDS WITH A PARTNER UNTIL
BOTH ATHLETES ACCUMULATE 5 ROUNDS EACH.
*ATHLETE ONLY HAS 3:00 TO COMPLETE THEIR
ROUND. IF THEY ARE NOT FINISHED BY 3:00, THEN
THE NEXT PARTNER BEGINS THEIR NEXT ROUND.

read more
Friday 10/11/19

Friday 10/11/19

WORKOUT 20.1
WORKOUT VARIATIONS
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes

read more
Thursday 10/10/19

Thursday 10/10/19

AMRAP 7
5 x Strict Pull Ups
20 x Double Unders
Shuttle Run (16′-32′-49′)
10 x C2B Pull Ups
20 x Double Unders
Shuttle Run
15 x Pull Ups
20 x Double Unders
Shuttle Run

Rest 5 Minutes

AMRAP 7
5 x Power Snatch 115/75
10 x Push Ups
15/12 Calorie Row
10 x Hang Power Clean
10 x Burpees
15/12 Calorie Row
15 x Push Jerk
10 x Burpees Over Bar

*This is Open preparation, keep barbell light and volume down. Adjust rep schemes as necessary

read more
Tuesday 10/8/19

Tuesday 10/8/19

“2014 CROSSFIT GAMES – TEAM EVENT 6”
TEAMS OF 2:
FOR TIME:
100 CALORIE ROW
50 BOX JUMP OVERS (24/20”)
50 DEADLIFT (185/125#)
50 WALL BALL SHOTS (20/14#)
50 RING DIP
50 WALL BALL SHOTS
50 DEADLIFT
50 BOX JUMP OVERS
100 CALORIE ROW
*ONE PERSON RESTING ONE PERSON WORKING,
SWITCH AS NEEDED.
*TIME CAP: 25:00

read more
Monday 10/7/19

Monday 10/7/19

AMRAP 5:
15 V Ups
5 STRICT PRESS (135/95#) (TAKEN FROM THE FLOOR)
– REST 5:00
AMRAP 5:
10 TOES-TO-BAR
10 FRONT SQUATS
– REST 5:00
AMRAP 5:
5 BAR FACING BURPEES
15 HANG POWER CLEAN

read more
Sunday 10/6/19

Sunday 10/6/19

PARTNER WOD:
RUN 400M (TOGETHER)
20 SYNCHRO BOX JUMP OVER (24/20”)
20 SYNCHRO DEADLIFT 225/155
RUN 400M
40 SYNCHRO BOX STEP-UP
40 SYNCHRO PUSH UPS
RUN 400M
80 PISTOLS*
RUN 400M
40 SYNCHRO BOX STEP-UP
40 SYNCHRO PUSH UPS
RUN 400M
20 SYNCHRO BOX JUMP OVER
20 SYNCHRO DEADLIFT 225/155
* WITH PISTOLS ONE PARTNER WORKS WHILE THE OTHER RESTS.

read more
Friday 10/4/19

Friday 10/4/19

BUILD TO A HEAVY:
1 POWER SNATCH + 1 OVERHEAD SQUAT
…THEN
1 POWER CLEAN + 1 FRONT SQUAT

read more

Get the WOD Directly in your Inbox

Enter your email address to subscribe and receive notifications of new WOD posts by email.

Join 84 other subscribers