Archives

“Fight Gone Bad” Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before the next round. We [...]

Skill review: GHD sit-ups Strength: Strict Press – warm up, then 3-3-3, increasing the weight each time if possible Then, 8 rounds for time of: 8 Wall ball (20/14lb) 8 Burpee-box jump [...]

Cleans – Skill work for 15 minutes, working the positions for the Hang Power Clean Then, on the minute for 12 minutes: On the odd minutes: 5 Hang Power Clean (go as heavy as you can while [...]

Strength: Deadlift – warm-up and bump to 80% of your 1-rep max. Perform 3 sets of 3 reps at this weight. Then, with 12 minutes on the clock, perform 3 rounds for time of: 10 Deadlifts at [...]

“9-11-2001 WOD” Never forget. For time: 2001m row 11 Box jumps (30/24″) 11 Thrusters (125/85lb, deaths at the Pentagon) 11 Burpee to chest to bar pull-ups 11 Power cleans [...]

Strength: Squats – warm up, then perform your first work set of 3 reps @ 75% of your 1-rep max, 2nd set of 3 reps @ 80%. Get depth everytime! Then, perform Tabata intervals of the following [...]

Saturday’s WOD was one of the four team WODs from Mayhem in the Mountains last weekend. Run 400m, continue onto the following reps after your team has returned from the run and touched your [...]

Strength: Deadlift Friday is back! Perform 1 set of 5 reps of 2″ deficit deadlifts at 75% of your 1-rep max, 2nd set (not deficit) @ 80%, 3rd set @ 85% Then, every 2 minutes for 7 rounds [...]

Skill: Rope climbs Then, AMRAP 20 minutes of: 2 Rope climb 400m Run 5 Push-press (115/75lb)

Skill: SDHP – review of efficient movement. Then, 3 rounds for time of: 15 Chest-to-bar pull-ups 20 Burpees 15 SDHP (95/65lb) Time is capped at: 20 minutes Finisher: 2 minute max [...]