Archives

Warm-up & Mobility: 15 Minutes Strength: Warm up the deadlift – Work up to WOD weight Conditioning: “Baby Come Back” For time: 21-15-9 reps of – Deadlift @ bodyweight [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – 20 minutes to hit a heavy double Conditioning: “Keep Hanging On” 10 Minute AMRAP  (use 70% of Hang Power Clean or Jerk, whichever [...]

“White” Five rounds for time of: 3 Rope ascents 10 Toes to bar 21 Walking lunge steps with 45/25lb plate held overhead (L+R=2) Run 400 meters Today’s WOD is in remembrance of U.S. Army [...]

Warm-up & Mobility: 15 Minutes Strength: 20 minutes to work to 1RM Snatch Conditioning: “She’s Gone” 2 RFT (or max reps in a 15 min time cap) 50 Wall Ball (20/14lb) 40 KB [...]

Warm-up & Mobility: 15 Minutes Strength: 1RM Deadlift (for newer athletes should instead work to a heavy double) Conditioning: “Running Annie” 50-40-30-20-10 reps of Double-unders [...]

Warm-up & Mobility: 15 Minutes Strength: Body weight basics skill – review of Push-ups and Pull-ups and their progressions Conditioning: “Level I Test” Score is first round [...]

Warm-up & Mobility: 15 Minutes Strength: 1RM Pause Bench Press – or 1RM Strict Press Conditioning: “Private Eyes” 14 min AMRAP of – 12 S2OH (95/65lb) 12 Box jump [...]

Warm-up & Mobility: 15 Minutes Strength: Work to a 1RM Clean Conditioning: “Gingers” 5 Rounds for Time of – 5 Thruster (115/75lb) 7 Hang Power Clean 9 Toes to bar Click here [...]

Warm-up & Mobility: 15 Minutes Strength: 1RM Squat (for newer athletes work to a heavy triple) Conditioning: “CFJC Benchmark” (Level II Athlete Test) Run 400 (once) then, 3 Rounds [...]

Warm-up & Mobility: 15 Minutes Strength: Pause Cleans – 3 sec pause at the knee – 2 EMOM for 10 min @70% of your 1RM Conditioning: “Georgia” – 5RFT of – 10 [...]