Archives

Skill/Strength: Low back squats – 5×5 Then, for time, 5 rounds of: 10/10 Step ups onto 20″ box with plate overhead (45/35lb) 10/10 Squats with kettlebell overhead (24/16k) 10 [...]

Skill Practice: Rope climbs or rope climb progression Then, AMRAP for 20 minutes: 10/10 Kettlebell cleans (24k/16k) 10/10/10 Tsumani ropes 2 Rope ascents If you need to wait for a rope, yell [...]

“Murph” For time: Run one mile 100 pull-ups 200 push-ups 300 squats Run one mile You may break up the pull-ups, push-ups, and squats as needed. Start and finish with the mile run. In [...]

“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 [...]

Benchmark WOD – We repeat this one every six weeks to measure progress. It hasn’t been six weeks since our last time we did this, but since we have so many newbies, we felt it was due. [...]

“Tabata This” Perform tabata intervals of the following: Row Squat Pull-up Push-up Sit-up The Tabata interval is 20 seconds of work, followed by 10 seconds of rest, repeated for eight [...]

Skill practice: Muscle-up progression Then, five rounds for time of: 10 Dead-hang pull-ups on rings 10 Ring dips 10 Push-ups on rings Finisher: 5 Skin the cats – slow and controlled

Strength: Cleans 5×5 Then, every minute on the minute, perform hang power cleans (135/95 lb) and squats. For the first minute,  perform 3 of each, and for each minute thereafter add one. [...]

(Note to our newbies: Do not be intimidated by this WOD, we will be scaling) The “Filthy Fifty” 50 Box jumps, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings (16k) 50 (steps) [...]

Rest day