WODs and Blogs

February 27, 2019

AMRAP in 20 minutes (Rounds + reps)

5-Front Squats @ 205/135

10-Toes to bar

50-Double unders

Tabata (4 minutes)

-Flutter Kicks

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

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

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 14, 2018

10 Rounds for time (20 minute CAP)

3-Clean and Jerk @ 135/95

3-Snatches @ 135/95

5-Pull-ups

5-Toes to bar

December 3, 2018

For time (24 minute CAP)

18-15-12-9-6-3

-Thrusters @ 75/55

-PWR Snatches @ 75/55

-Toes-to-Bars

November 19, 2018

EMOM for 30 minutes

3-Deadlifts (AHAP)

9-Toes to bar

12-Box Jumps

*one movement per minute

November 14, 2018

AMRAP in 28 minutes (Rounds + reps)

7-Box Jumps @ 30/24"

14-Alt DB Snatch @ 50/35

7-Toes to bar

November 2, 2018

For time (In Partners) (30 minute CAP)

50-40-30-20-10

-Toes to bar

-Calories (Row)

*with 1 rope climb per person at the end of each round, the reps must be split evenly on the toes to bar and the rower

October 19, 2018

EMOM for 22 minutes Minute 1)

1-PWR Cleans Minute 2)

11-Toes to Bar

*repeat and increase weight each round, record your heaviest single

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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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Recent Posts

March 2, 2019

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February 27, 2019

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February 25, 2019

February 23, 2019

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February 18, 2019

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