Endurance WOD 6/9/10

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For time: Run, 1600 m 21 AbMat Sit-ups 21 Glute Bridges 21 Hollow Rocks 21 Arch Rocks Rest 3 mins Run, 800 m 15 AbMat Sit-ups 15 Glute Bridges 15 Hollow Rocks 15 Arch Rocks Rest 3 mins Run, 400 m 9 AbMat Sit-ups 9 Glute Bridges 9 Hollow Rocks 9 Arch Rocks

Power Hour 6/7/19

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Strict Press 1×5 at 45% 1RM Strict Press 1×5 at 45% 1RM Strict Press 1×3 at 55% 1RM Strict Press 1×5 at 75% 1RM Strict Press 1×3 at 85% 1RM Strict Press 1×1 at 95% 1RM Rest as needed between sets. If you can do more than 1 rep at 95% do it! Finisher: 5×10 […]

WOD Friday 6/7/19

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“Deck Of Cards” For Time: Deck of Cards Shuffle a deck of cards and start the clock. Each numbered card is face value, aces are 200m Runs and face cards are 10 reps. For Time as a class 52 Cards Hearts: Kettlebell Swings (53/35) Spades: Burpees Clubs: AbMat Sit-Ups Diamonds: Goblet Squats (53/35) Aces: 200 […]

WOD Wednesday 6/5/19

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“Slap Happy” AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 4 Front Squats (135/95) 4 Burpee […]

Power Hour 6/5/19

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Back Squat 1×5 at 45% 1RM Back Squat 1×5 at 45% 1RM Back Squat 1×3 at 60% 1RM Back Squat 1×3 at 70% 1RM Back Squat 1×3 at 80% 1RM Back Squat 1×3 at 90% 1RM Rest as needed between sets. Finisher: 5×10 Back Squat @50% 5×20 Jumping Alt lunges (total)

WOD Tuesday 6/4/19

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Lifting: 1 RM Hang power clean+Power Clean WOD: “Power Ranger” For time: 15 Power Cleans, 155/105 lbs Run, 600 m 10 Power Cleans, 155/105 lbs Run, 400 m 5 Power Cleans, 155/105 lbs Run, 200 m POWER CLEAN Within “Power Ranger”, we’re looking for a weight we can grind through quick singles Should be able […]

WOD Monday 6/3/19

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“Eighteen Wheeler” Complete as many rounds as possible in 18 mins of: 12/9 Assault Bike Calories 15 Wall Balls, 20/14 lbs 12 Dumbbell Snatches, 50/35 lbs 9 Toes-to-bars WALLBALLS – DUMBELL SNATCHES – TOES TO BAR Choose weights and variations you can complete these unbroken when fresh Ideally completed within 2-3 sets during the workout […]

Power Hour 6/3/19

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Bench Press 1×5 at 45% 1RM Bench Press 1×5 at 45% 1RM Bench Press 1×3 at 60% 1RM Bench Press 1×3 at 70% 1RM Bench Press 1×3 at 80% 1RM Bench Press 1×3 at 90% 1RM Rest as needed between sets. Finisher: 5 rounds of: 1 minute on / 1 minute off Incline DB press […]