Archives

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

Warm-up & Mobility: 15 Minutes Strength:  Snatch – 7 sets of 1 power snatch + 1 hang Snatch (climbing in weight ea. set) approx 2min of rest between sets Conditioning: 15 AMRAP for reps and [...]

Warm-up & Mobility: 15 Minutes Strength: Bench Press – work to a heavy 3 reps with a pause Conditioning: 6 rounds of 1 min ea. of work: 12 T2B 18 OH Lunge with plate (45/25#) 6 Burpees and 16 [...]

Warm-up & Mobility: 20 Minutes Conditioning: AMRAP 3 min of – 3 Power Clean (155/105llb) 20 Double-Unders Rest 3:00 AMRAP 4 min of – 4 Power Clean (135/95lb) 20 Double-Unders Rest [...]

Warm-up & Mobility: 15 Minutes Strength: Power Snatch – work to 65% then perform 2 on the :40 for 6 minutes (10 rounds) 0:00, 0:40, 1:20, 2:200, 2:40, 3:20, 4:00, 4:40, 5:20, 6:00 [...]

Warm-up & Mobility: 15 Minutes Conditioning: “Work-It-Wednesday” (Inspired by CFNE) On the Minute x 30 (6 rounds) Min 1: Max Burpees Min 2: Max Abmat Sit ups Min 3: 200m Run (just [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat – 15 minutes to find a “heavy” single Conditioning: For time – 10-9-8-7-6-5-4-3-2-1 HSPU FSQ (115/75lb) *Between rounds perform 1 [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – 25 min to work to a heavy double Conditioning: 5 RFT of – 9 Power Clean (135/95lb) 6 Jerk 3 MU (or 6 C2B PU or 9 Pull-ups) Click here to [...]

Warm-up & Mobility: 15 Minutes Strength: 15 Min to work to a heavy double (2) Conditioning: For total working time (25 min time cap) 12-9-6-3 of – Burpee over bar Power Clean (115/75lb) [...]

Warm-up & Mobility: 15 Minutes Strength: NIGHT OF THE LIVING DEADLIFT!!! Work to a 1 RM Deadlift (in costume if possible) Conditioning: This is optional. If you want more time to hit that 1RM [...]