#WOD 12/11/18
A) 5 Sets Romanian Deadlift x 3 KB Bent over Row 3/3 B) For time: 800 meter Run 30 Burpees 400 meter Run 20 Deadlifts (225/145) 200 meter Run 10 Rope Climbs

#WOD 12/10/18 A) 6 Sets Front Squat x 3 B) AMRAP20 Hang Power Cleans x 20 (95/65) Hand Release Push-up x 20 Jumping Air Squats x 20 Toes to Bar x 20 #Repost @victoriaivers with @get_repost ・・・ Half Marathon #2 in the books with a 37 minute PR! I seriously couldn’t have done it without […]

#WOD 12/8/18
In teams of 2, complete for time: Partner Med Ball Run x 800 meters Synchro Mountain Climbers x 100 each Synchro Jumping Pull-ups x 100 each Synchro American KBS x 100 each (24/16) Partner Med Ball Run x 800 meters *perform the middle portion in any sequence.

#WOD 12/6/18
A)
Every 3 minutes for 5 Rounds: Weighted Pistol Squat x 5/5 GHD Sit-ups x 8-10 B) Tabata: Calories on Bike *rest 2 minutes Tabata: V-Up *rest 2 minutes Tabata: Jumping Lunges

#WOD 12/5/18
A)
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 6 Strict Supinated-Grip Chest-to-Bar Pull-Ups 
Minute 2 – 9 Strict Handstand Push-Ups 
Minute 3 – 12 Pushups 
Increase or decrease the prescribed reps to make this challenging, but manageable for your current level. B) For time: 3200 Meter Run Or 4000 meter […]

#WOD 12/4/18
A) Overhead Squat *Set 1 – 4 Reps @ 65% of 1RM *Set 2 – 3 Reps @ 75% *Set 3 – 2 Reps @ 80% *Set 4 – 2 Reps @ 85% *Set 5 – 1 Rep @ 90% *Set 6 – 1 Rep @ 95%+ B) For time: 30 Burpees 50 Thrusters […]

#WOD 12/3/18
A) 6 Sets: Bench Press x 10 Get Up Sit Up x 8 Seated Strict Press x 6 B) 27-21-15-9 Reps for time of: Toes to Bar Hang Cleans (115/75) Calorie Row

#WOD 11/30/18 A) 5 Rounds: Thruster x 3 GHD Hip Extension x 10 B) In teams of 4, alternate movements to complete 5 Rounds each of: Station 1: Wall Balls x 20 (20/14) Station 2: Burpees x 20 Station 3: Calorie Bike x 15/12 Station 4: Rest *cannot advance to the next station until all […]

#WOD 11/28/18 Every minute on the minute for 32 minutes: Minute 1: Max Calorie Row Minute 2: Rest Minute 3: Max rounds/reps of: 10 Jumping Pull-ups 10 Pushups 10 Jumping Lunges Minute 4: Rest (Score movements separately)

#WOD 11/27/18 A) 6 Rounds Turkish Getup x 2/2 AHAP Shoot Throughs x 6 B) 3 Rounds of: AMRAP5 5 Power Snatches (115/75) 7 Ring Dips 9 Toes to Bar *rest 3 minutes