WODs and Blogs

January 8, 2019

5 Rounds for Quality (10 minutes)

20-Second Handstand Hold

10-Hollow Tucks

10-Arch Pulses

For time (25 minute CAP)

25-Burpee Box Jumps @ 24/20"

400m Run

20-Burpee Box Jumps @ 24/20"

400m Run

15-Burpee Box Jumps @ 24/20"

400m Run

10-Burpee Box Jumps @ 24/20"

400m Run

5-Burpee Box Ju...

December 20, 2018

Push Press

5 rep MAX

AMRAP in 10 minutes

20-Wall Balls @ 20/14

10-Burpee Box Jumps @ 24/20"
 

October 9, 2018

For time (30 minute CAP)

60-Push-ups

50-Ring Rows

40-Burpee Box Jumps @ 24/20"

30-Calories (Row/Bike)

20-HSPUs

10-Bar Muscle Ups

*can be done in any order, but once you start a movement you must complete it before moving on

September 7, 2018

For time (30 minute CAP)

21-15-9-15-21

-Alt DB Snatch @ 50/35

-Burpee Box Jumps @ 24/20"

August 15, 2018

5 Rounds for calories/reps

1 minute of Rowing

30 seconds of Rest/Transition

1 minute of Burpee Box Jumps @ 24/20"

*resting 2 minutes between each round
 

June 10, 2018

For time (25 minute CAP)

1-2-3-4-5-6-7-8-9-10

-Burpee Box Jumps @ 24/20"

-Hang Clusters @ 95/65

-Pull-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

1/10
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Recent Posts

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February 18, 2019

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