WODs and Blogs

March 2, 2019

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-Synchronized Burpees

10-Squat Snatches @ 115/85

5-Synchronized Burpees

*with a 1600m Relay cash out, each person will run a...

February 18, 2019

Front Squat

1 rep MAX

AMRAP in 8 minutes (Rounds + reps)

4-Hang PWR Cleans @ 135/95

4-STO @ 135/95

*with 4 burpee over the bar everytime the bar touches the floor

February 16, 2019

AMRAP in 20 minutes (Rounds + reps)

10-Overhead Squats @ 95/65

10-Burpees over the bar

10-Toes to bar

Tabata (4 minutes)

-Alternating Wall Balls Slams

February 12, 2019

10 Rounds each for time

1)Row 400m

2)10-Burpees & 60-Double Unders

*you will have 2 minutes to complete each round with 1 minute between each round. The Row will be 1 Round and the couplet will be the next round, then back to the Row for Round 3 and the couplet as Round 4...

February 4, 2019

5 Rounds for reps (4 minutes each)

400m Run

12-Burpees over the bar

MAX reps Front Squats @ 135/95 (RX+ @ 185/125)

*resting 2 minutes between rounds
 

January 28, 2019

AMRAP in 30 minutes (Rounds + reps)

10-Strict Pull-ups

20-Burpees

40-Sit-ups

80-Double unders

January 18, 2019

a)AMRAP in 15 minutes (Rounds + reps)

15-DB PWR Cleans @ 50/35

Row 30 Calories

b)AMRAP in 15 minutes (Rounds + reps)

15-Double Russian KB Swing @ 54/35

15-Burpees over the KBs

*resting 5 minutes between the two AMRAPs

January 2, 2019

5 Rounds for reps (3 minutes each)

10-Pull-ups

10-Burpees over the bar

MAX reps Squat Snatch @ 135/95

*resting 2 minutes between Rounds

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 24, 2018

Bench Press

3 rep MAX

For time (9 minute CAP)

21-15-9

-Deadlifts @ 225/155

-Burpees over the bar

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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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