WODs

Strength: Front Squat 5-5-5-5-5 Then, Tabata intervals of: Abmat sit-ups Squats Push-ups Pull-ups A Tabata interval is eight rounds of 20 seconds of work followed by 10 seconds of rest. Complete [...]

Happy Birthday Ronda!!! This one is for you… (Our gift to Ronda is that there is no burpees and she LOVES toes to bar!) Strength: Cleans – work up to heavy single Then, as many rounds [...]

Five rounds for time: 15 Pull-ups 15 Burpees 15 Dumbbell thrusters (50/35lb) 15 Box jumps (30/24″)                    

Strength: Push-press 3-3-3-3-3 Then, as many rounds and reps as possible in 20 minutes of: Run 200m with medicine ball (20/16lb) 21 Kettlebell swings (24/16k) 15 Push-ups       [...]

Three 7-minute AMRAPs at three stations with at least 7 minutes of rest between. Score is combined total rounds and reps. Athletes work for 7 minutes then act as judge to count off their partner [...]

For time: Run 400m 30 Wall Balls 25 Pull-ups 30 Box jumps (24/20″) 25 Toes to bar 30 Burpees Run 400m 35 Kettlebell swings (24/16k) 15 Power snatch (95/65lb) 10 Handstand push-ups 40 [...]

“Nancy” 5 rounds for time of: 400m Run 15 Overhead squats (95/65lb)  

For time, 21-15-9 reps of: Burpees Power cleans Follow each round (including the last) with an unweighted 100m lunge. Finisher: 100 Double-unders or use this time to practice them while tired. [...]

Strength: Deadlift – work up to a heavy single Then, as many rounds and reps as possible in 15 minutes of: 5 Deadlifts (275/195lb) 10 Ring dips 15 Pushups on dumbbells* * For Rx, your chest [...]

Strength: Bench Press 5-5-3-3-1 Then, as many rounds and reps as possible in 20 minutes of: Run 400m 20 Wall balls (20/14lb) 20 Kettlebell swings (24/16k)           [...]