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 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 16, 2019

5 Rounds for time (25 minute CAP)

15-Toes to bar

5-Clean and Jerk @ 185/125 (RX+ 225/155)

Run 400m

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...

November 28, 2018

For time (20 minute CAP)

Run 400m

20-Hang Squat Snatch @ 95/65

Run 400m

15-Hang Squat Snatch @ 115/85

Run 400m

10-Hang Squat Snatch @ 135/95

Run 400m

5-Hang Squat Snatch @ 155/105

Run 400m

November 21, 2018

Accumulate for quality (10 minutes)

40-Weighted Chin-ups

For time (20 minute CAP)

20-PWR Cleans @ 135/95

20-Burpees over the bar

Run 400m

15-PWR Cleans @ 135/95

15-Burpees over the bar

Run 400m

10-PWR Cleans @ 135/95

10-Burpees over the bar

Run 400m

5-PWR Cleans @ 135/95

5-Burpees...

November 16, 2018

For time (20 minute CAP)

Run 400m

30-Double unders

5-PWR Snatch @ 135/95

30-Double unders

10-PWR Snatch @ 135/95

30-Double unders

15-PWR Snatch @ 135/95

30-Double unders

10-PWR Snatch @ 135/95

30-Double unders

5-PWR Snatch @ 135/95

30-Double unders

Run 400m

November 9, 2018

Each for time

-Run 200m

-Run 400m

-Run 800m

-Run 1600m

-Run 800m

-Run 400m

-Run 200m

*rest as needed between rounds

November 3, 2018

4 Rounds for time

20-Hang PWR Snatch @ 95/65

800-m run

October 29, 2018

"Helen" For time (15 minute CAP)

3 Rounds for time

400m Run

21-KB Swings @ 54/35

12-Pull-ups

Tabata (4 minutes)

L-Sit holds

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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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