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WOD – 189.3 –
Durability Hip Lift March – 2 min AMRAP Skill/Strength Practice the 1-Arm KB High Pull + Snatch WOD 3 Rounds 30 KB Reverse Lunges (53/35) Rx+ 70/53 30 1-Arm Alternating KB High Pull (Rx+ KB Snatch) 60...
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Durability 1-Arm Bottoms Up KB Walk – 1 min per arm – heavy as possible x 1 set Skill/Strength Strict Overhead Press – 5 Rep Max – from the floor -15% of your 5RM for 2 more sets of 5 reps with last...
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WOD – 175.6 – RETEST!
O Yeah Durability 1-Leg MB Hip Lift – 1 min per leg x 1 set Skill/Strength Back Squat 3 Sets of 7 Fast Reps – little to no rest at the top of each rep WOD – 175.6 ReTest 3 Min Work – 2 Min Rest x 6...
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WOD – 189.5 –
Durability DB Arch Ups – 3 sets of 15-20 reps – short rest Skill/Strength Single Leg RDL – 3 sets of 7 reps – slow and light WOD 1 Round 40 Tuck Ups 50 Calorie Row 40 Deadlifts (185/125) 50 AbMat...
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WOD – 189.6 –
Durability T-Drill – Accumulate 10 to 15 reps, starting slow and building speed as you warm up -I think we can fit three T-Drill set-ups in the main floor if we get creative! Skill/Strength Warm UP WOD...
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WOD – 189.7 –
Durability Roll Forearms, Biceps, and Triceps with a Barbell – 5 Minutes Skill/Strength Warm Up and Go Hard WOD 20 min AMRAP 20 Thrusters (95/65) 40 Russian KB Swings (53/35) Rx+ 70/53 60 Double Unders...
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WOD – 189.8 –
Durability Band X Walk – 1 min Ankling in Hollow Position – 30 seconds per leg Skill/Strength Warm up Team up WOD In Team of Two, do this work really fast 100 Burpees to Plate Immediately followed by 6...
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WOD – 189.9 –
Durability Barbell Mashing – Legs 6 min Run Time Skill/Strength Organize and Warm up WOD 2 Rounds 30 Strict Pull-Ups 40 DB Floor Press (50/35) 50 Overhead Squats (45/35) Scores from Saturday The post...
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WOD – 134.8 – RETEST
This entire week is going to be retest WODs! Or maybe we are retesting an entire week?!? Have to wait and see… Durability Band Pull-Apart – 2 min AMRAP Skill/Strength Squat Snatch Build to a max in 10...
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WOD – 134.9 – RETEST
This WOD is KRAY Durability T-Spine Mobility Triceps Mashing Skill/Strength Warm up WOD 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...
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WOD – 135.0 – RETEST…almost
When the AirBikes were recently refurbished…1 got assembled incorrectly and 1 got broke! So 135.0 will have the C2 Erg Bikes as a replacement! Durability Skip Skill/Strength Warm Up WOD 4 Minutes of...
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WOD – 135.1 – RETEST
Durability Banded Face Pull – 2 min AMRAP Skill/Strength Handstand Walking Drills Found this new one, looks cool but hard so we will have simpler options for beginners. Awesome handstand walk...
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OPEN WOD – 16.5 –
Durability Straddle Plank – 30 seconds per side x 2 sets Skill/Strength Squat Clean Thruster – Work to a Max OPEN WOD 16.5 21-18-15-12-9-6-3 Thrusters (95/65) Bar Facing Burpees If we use the space...
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WOD – 135.2 – RETEST
Durability Single Leg RDL – Barefoot 1 Minute Per Leg – can’t use your other foot for support during entire 60 seconds…this might require that you hop around a little bit to find balance if lost...
View ArticleWOD – 190.0 –
Durability Barbell Mashing – Calfs – Quads – Hamstrings – 8 min Skill/Strength Team Up & Warm Up WOD In teams of 4, complete the following work as fast as possible in this order with only 1 athlete...
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WOD – 190.1 –
Durability DB Powell Raise 3 sets of 15-20 reps Skill/Strength Power Clean & Push Jerk – Work up to a heavy single WOD 1 Round 30 Power Clean and Jerks (135/95) Rx+ 155/105 1000 meter Row Scores...
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WOD – 190.2 –
Durability Arm Shoulder Band Warm UP Straight Arm Pulldowns – Tri Extensions – FacePulls – 20 reps each x 1 set – light tension and slow Arm Shoulder DB Warm UP Double DB Curl to Press – Accumulate 50...
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WOD – 190.4 –
Durability 1/2 Kneeling KB Windmill – 15 reps per side x 3 sets #mobilitymonday with our guys from @resilientppt . The Half Kneeling Overhead Windmill is great to get the spine and trunk rotating...
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WOD – 190.4 –
Durability Barbell Mashing on Arms and Shoulders – 10 minutes Skill/Strength Warm UP and Go WOD 4 Stations – 2 minutes per station – no transition time x 4 Rounds Station 1 – Sandbag Carry (100/75) 1...
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WOD – 190.5 –
Durability Sprinter Warm Up This guy has the right idea! Skill/Strength Back Rack Alternating Reverse Lunges – 5 sets of 10 – start light and build When I was coming up in CrossFit, Rob Orlando was a...
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