WOD Wednesday 9/18/19

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“Bar Crawl” Teams of 3AMRAP 7:50 Bench Press (135/95)50 Bench Press (155/105)Max Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Front Squats (135/95)50 Front Squats (155/105) Max Front Squats (185/135) Rest 3 Minutes AMRAP 7: 50 Deadlifts (185/135)50 Deadlifts (225/155) Max Deadlifts (275/185) GENERAL This is a repeat workout from 2.1.17 A combination of […]

Power Hour 9/18/19

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Bench Press 5×5 Use the same weight for each set. Rest as needed between sets. +5# from last Wednesday Finisher: 4 rounds: 20 DB Skull Crushers (*can be done with a single db or double) 10 hang KB Cleans and press left 10 hang KB Cleans and press right 20 seated Banded PVC Pull Downs

WOD Tuesday 9/17/19

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“Fuller Circle” For time: 50/35 Assault Bike Calories 125 Double Unders Row, 2000 m 125 Double Unders 50/35 Assault Bike Calories GENERAL “”Fuller Circle”” is a repeat from January 8, 2019 This workout is a beefed up version of a previously completed workout, “Full Circle” Reaching on the longer side today, with previous times in […]

WOD Monday 9/16/19

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“Master Splinter” 3 rounds for time of: Run, 400 m 12 Burpee Box Jumps, 24/20 in 15 Thrusters, 95/65 lbs GENERAL Looking for this simple triplet workout to take somewhere in the 12-16 minute range to complete (4:00-5:20 per round) THRUSTERS Choose a weight on the thruster that you can complete with 1 break max […]

WOD Friday 9/13/19

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“Tummy Time” 15-12-9-12-15 reps, for time of: Toes-to-bar Deadlift, 205/145 lbs Lateral Burpee Over Bar GENERAL “”Tummy Time”” is a down and back triplet workout that should take between 15-22 minutes to complete TOES TO BAR & DEADLIFTS Choose a toes to bar variation and deadlift weights that you could complete at least the set […]

WOD Thursday 9/12/19

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“Thumb War” 5 rounds, 1 min per station, of: Wall Ball, 20/14 lbs Hang Power Snatch, 75/55 lbs Assault Bike Calorie Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations. GENERAL- In “Thumb War” you’ll work […]