WOD – 134.6 -
Skill/Strength Warm up & Start WOD 4 Stations – 90 seconds per station – Zero transition time – 4 Rounds Station 1 – AirBike (1 Cal = 1 Point) Station 2 – MB Chest Pass (1 Length = 10 Points)...
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OPEN WOD 16.4
WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft....
View ArticleWOD – 134.7 -
Skill/Strength Extra mashing for posterior chain (calf, hamstring, glutes). If you low back is tight as a guitar string, my advice would to work a lax ball into your glutes & into your mid back and...
View ArticleOPEN WOD 16.4
WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft....
View ArticleWOD – 134.8 -
Skill/Strength Squat Snatch Build to a max in 10 Minutes WOD 1 Round For Time 15 Squat Snatch (95/65) 30 Strict Push-Ups 15 Squat Snatch (135/95) 30 Strict Push-Ups 15 Squat Snatch (155/105)
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WOD – 134.9 -
Skill/Strength Warm Up and Organize WODs From 0:00 to 5:00 5 Min AMRAP 15 Shoulder to Overhead (95/65) 15 Box Jumps (24/20) From 5:00 to 10:00 5 Minutes to Establish your 10 Rep Max Front Squat from...
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WOD – 135.0 -
Skill/Strength Quick Warm up & Start WOD 4 Min of Work – 8 Min Rest x 4 Sets Sled Drag (80/45) x 6 Lengths AMRAP AirBike Calories in the remaining time Heat Start Times 0 – 12 – 24 – 36 3 – 15 –...
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WOD – 135.1 -
Skill/Strength Box Handstand Walk Drill…Lets get ready for some Handstand Walking! 16.5? WOD For Time 500 Meter Row then… 3 Rounds of 50 Doubles Unders - 20 Burpees then… 500 Meter Row then… 3 Rounds...
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OPEN WOD 16.5
Well…Lets be brave and give this WOD hell…b/c it’s going to hellish. WORKOUT 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Notes This workout begins with...
View ArticleWOD – 135.2 -
Skill/Strength Deadlift – Heavy Single Over 90% of your max WOD 12 Min AMRAP 15 Deadlifts (185/125) 15 Pull-Ups To everyone who cheered, volunteered and worked out last night, thank you and great work.
View ArticleWOD – 135.3 -
Skill/Strength With a running clock… 1 min AMRAP – The most difficult pull-up variety you can successfully do 1 min AMRAP – The second most difficult 1 min AMRAP – The third most difficult For example...
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WOD – 135.4 -
Skill/Strength Back Squat Build to a heavy single – 90%+ of your 1 Rep Max for 1 set If you’re feeling that MOJO, then go for a Personal Best! WOD 20 Min AMRAP 20 Wall Ball (20/15) 15 Box Jumps (24/20)...
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WOD – 135.5 -
Skill/Strength Lets play a little Box Ball!!! It’s a game…a fitness game. Enjoy —Each athlete per winning team per class gets a FitAid on the house— WOD 4 Rounds – 3 Min Rest b/w Rounds – Time Cap is...
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WOD – 135.6 -
Skill/Strength Warm Up & Begin WOD 4 Sets – 4 min Per Set – 8 min Rest b/w Sets 2:30 Minutes AirBike AMRAP (1 Cal = 1 Point) immediately followed by 1:30 Minute Burpee AMRAP (1 Burpee = 3 Points)...
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WOD – 135.7 -
Skill/Strength 1 Mile Run to warm up today WOD For Time – 59 Min Time Cap 21 Thrusters (95/65) 21 Burpees 20 Thrusters (95/65) 20 Burpees 19 Thrusters (95/65) 19 Burpees 18 Thrusters (95/65) 18...
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WOD – 135.8 -
Skill/Strength Back Squat – Build up to 1 Heavy Set of 5 Reps Build up to 75 to 85% of whatever you hit on Tuesday or up to 80% of your 1 Rep Max WOD 4 Rounds For Time 12 Box Jumps (24/20) 24 KB Swings...
View ArticleWOD – 135.8 -
Skill/Strength Sumo Deadlift High Pull Practice WOD “Anne” 50 – 40 – 30 – 20 – 10 Double Unders AbMat Sit-Ups —10 min rest— 1 Round For Time 1000 Meter Row 50 Hang Clean and Overhead (75/55) 50 Sumo...
View ArticleWOD – 135.9 -
Skill/Strength Hang Squat Clean Build to a 1 Rep Max in 10 Minutes Some talk about speed under the bar WOD For Time 3 Rounds 8 Hang Squat Cleans (135/95) Rx+ 165/125) 16 Lateral Bar Hop Burpees...
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WOD – 136.0 -
Skill/Strength Warm Up and Start WOD 1000 Meter Row Test —10 min Rest— 12 Min AMRAP 12 Alternating DB Reverse Lunges (45/30) 12 DB Shoulder to Overhead (45/30) 12 Box Jumps (24/20) Report both...
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WOD – 136.1 -
Skill/Strength With a Running Clock 2 min of Max Strict Pull-Ups – bands if necessary but no kipping 2 min of Max Pendlay Rows 135/95 – scale down to ensure perfect form 2 min of Max Ring Rows WOD 3...
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