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WOD – 216.7 –
Durability Seated DB External Rotation – 3 sets of 15 – 20 reps per arm Skill/Strength Hang Power Clean – Work up to something heavy for 1 set of 3 reps WOD 3 Minute AMRAP – 3 Minute Rest x 6 Sets...
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WOD – 216.8 –
Durability Reverse Bear Crawl DB Drag – 3 to 5 lengths Skill/Strength Warm Up for the WOD and then… Challenge yourself to find the highest brick you can hit for 10 unbroken Max Height MB Wall Presses...
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WOD – 216.9 –
Durability Straddle Arch Hold – 1 Minute Side Plank – 45 seconds per side 1-Leg Hip Lift Hold – 45 seconds per side Skill/Strength 3 Rep Max Power Clean Athletes, lets try to complete all three reps...
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WOD – 217.0 –
Durability This is a mental toughness WOD. My advice for durability is to prepare your mind. Establish a goal and achieve that goal, it should be an effort based goal. Today is going to be...
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WOD – 217.1 –
Durability 1-Arm Sled Drag w/ Ring – 3 sets of 1 Lap – switch arms each length Skill/Strength Iso Skater Squat Test – Lets see how long you can hold it Athletes, use DBs only to the degree that they...
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WOD – 217.2 –
Durability Straight Arm Band Pulldown – 2 min AMRAP x 1 set Skill/Strength Warm Up & Team Up Partner WOD 10-9-8-7-6-5-4-3-2-1 Bench Press (75/50% bodyweight) Squat Snatch (115/75) Rx+ 135/95...
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WOD – 217.3 –
Durability Pallof Iso Hold x 30 seconds x 2 sets Skill/Strength Tic Tack Toe – CrossFit Style WOD 20 Min EMOM ODD Minutes – AMRAP Burpees to an Overhead Target EVEN Minutes – 15/12 Calorie Row (Rx+...
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WOD – 217.4 –
Durability Wrist Flexion and Extension x sets each Skill/Strength Hanging from the rig – 5 sets – building First set should be a relatively short hold and each set should increase in difficulty WOD 2...
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WOD – 138.6 ReTest!!! –
Durability The Egyptian Weightlifting Team Warm Up! Maybe if we warm up like the best lifters in the world, we will become the best lifters in the WORLD! Skill/Strength Squat Clean and Jerk – Work up...
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WOD – 217.5 –
Functional Body Building Day!!! Durability Active Hang on the Pull-ups Bar Three sets – submaximal Skill/Strength 1 Rep max – Time Under Tension Negative – Pull-ups Take your 1RM weighted Pull-up but...
View ArticleWOD – 217.6 –
Durability I need a name for this movement…Any ideas? If you have a clever or funny name for this one, please post it to the White Board underneath the Durability section. Complete 3 sets of this...
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OPEN WOD – 17.1 –
Durability Side Plank Rotations – 10 Reps per side x 2 sets Skill/Strength Warm Up & Game Plan OPEN WOD 17.1 1 Round 10 1-Arm Alternating DB Power Snatch (50/35) 15 Burpee Box Jump Overs (24/20) 20...
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WOD – 217.8 –
Durability Thoracic Spine Mashing Skill/Strength Front Rack Mobility & Warm Up WOD 24 min EMOM ODD Minutes – 4 Front Squats from Rack (185/125) Rx+ 225/155 EVEN Minutes – 45 Second AMRAP Rowing...
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WOD – 217.9 –
Durability 1-Arm Front Rack Carry – 1 Minute Per Side x 1 set Skill/Strength 3 Position Power Snatch High Hang – Low Hang – Floor Work up to something heavy in 10 minutes OPEN WOD – 14.1 10 Minute...
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WOD – 218.0 –
Durability Bird Dog – Add a Band is you need an extra challenge 20 rep per side x 3 sets Skill/Strength Warm Up WOD 4 Stations – 2 minutes per station – 2 Rounds Station 1 – Sled Push Station 2 –...
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October Benchmark ReTest!!!
Durability Prone Swim – light or unloaded – 2 minutes AMRAP – 1 set Skill/Strength 1RM Weighted Pull-Up For all athletes still working on their first strict pull-up, a cool way to max out today could...
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WOD – 169.2 ReTest –
Durability Weighted Quadruped Crawl – 60 seconds x 2 sets Skill/Strength Primer Sets WOD 4 Minutes of Work – 4 Minutes of Rest x 4 Rounds 250 Meter Run Immediately followed by AMRAP Sled Push (45/35)...
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November Benchmark!!!
Durability Band X Walk – 1 min Band Pull-Apart + External Rotation – 1 min Skill/Strength Front Squat – Work up to a Heavy Set of 2 Reps View this post on Instagram Would you say “knees out” to an...
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Hero WOD “Dork”
Durability Arch Hold – 1 minute Side Plank – 30 seconds per side Hollow Hold – 1 minute Skill/Strength 1-Arm KB Front Rack Walk – 1 minute side x 1 set Hero WOD “Dork” “Boston firefighter Michael...
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WOD – 218.2 –
Durability Band X Walk – 2 min AMRAP x 1 set Side Lying Lateral Leg Raise – 1 min AMRAP per side x 1 set Skill/Strength DB Box Jumps – 5 sets of 5 reps Athletes, please use relatively heavier DBs and...
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