WODs and Blogs

December 31, 2018

Push Press

5-4-3-2-1-2-3-4-5

AMRAP in 7 minutes (Rounds + reps)

14-Toes to Bar

14-Plate GTO @ 45/35

December 29, 2018

"Chad"

For time 1000-Box Step-ups @ 20" with a 45/20# pack or vest

*this can be done as an individual, in partners, or as a team

Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

Cro...

December 28, 2018

PWR Cleans & Jerk

2-2-2-2-2

For time (10 minute CAP)

75-Burpees

*with 1-PWR Clean & Jerk @ 185/125 EMOM until complete

December 27, 2018

AMRAP in 30 minutes (Rounds + reps)

15-Thrusters @ 75/55

15-Sit-ups

15-SDLHP @ 75/55

15-Sit-ups

15-Pull-ups

December 24, 2018

Bench Press

3 rep MAX

For time (9 minute CAP)

21-15-9

-Deadlifts @ 225/155

-Burpees over the bar

December 22, 2018

For time

1-Muscle ups

200m Run

3-HSPUs

4-T2B

5-Burpees

6-KB Swings @ 54/35

7-Box Jumps @ 24/20"

8-Push-ups

9-Pull-ups

10-Calories Air Assault

11-Thrusters @ 135/95

12-PWR Snatch @ 135/95

December 21, 2018

For time (In Partners)

Row 10km

*switch every 1000m

Or

For time (In Partners)

Bike 20km

*switch every 2km

December 20, 2018

Push Press

5 rep MAX

AMRAP in 10 minutes

20-Wall Balls @ 20/14

10-Burpee Box Jumps @ 24/20"
 

December 19, 2018

5 Rounds each for reps (4 minutes each)

10-DB Snatch (right arm) @ 50/35

10-Alt DB Lunges Overhead (right arm) @ 50/35

10-DB Snatch (left arm) @ 50/35

10-Alt DB Lunges Overhead (left arm) @ 50/35

MAX Double unders with remaining time + 1 Rope Climb every 50 reps complete

*re...

December 18, 2018

5 Rounds for Quality (Weight)

10-Back Squats

20-Russian KB Swings

30-Push-ups

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Featured Posts

For time (In Partners)

40-Squat Snatches @ 115/85

20-Synchronized Burpees

30-Squat Snatches @ 115/85

15-Synchronized Burpees

20-Squat Snatches @ 115/85

10-S...

Dynamic Duo

March 2, 2019

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