#WOD 11/18/19 A) “Build” 5 Sets Back Squat x 5 “Burn” EMOM15 Min 1. Calorie Bike x 12/9 Min 2. Shoot Through x 6 Min 3. Weighted Step Up x 6/6 B) “Build” EMOM18 Minute 1: Thruster x 4 (135/85 lbs) Box Jumps x Max Effort (24/20”) Minute 2: Thruster x 4 Burpee x Max […]

#WOD 11/16/19 In teams of 2, alternate movements to complete AMRAP36 of: 200 Med Ball Run (20/14 lbs) 18 Wall Balls (20/14 lbs) 16 KB Sumo Deadlift High Pull (24/16 kg) 14 Box Jumps (24/20”) 12 Pull-ups

#WOD 11/15/19 A) “Build” 7 Sets Hang Power Snatch x 3 “Burn” 5 Sets YTW Raises x 5 Banded Crab Walk x 24 ft Slam Ball x 10 Banded Crab Walk. 24 ft B) “Build” In teams of 2, alternate rounds to complete AMRAP30 of: Sled Push x 24 ft (90/45 lbs) Power Snatch x […]

#WOD 11/14/19 A) “Build” 5 Sets Barbell Good Morning x 5 Behind the neck Press x 5 Overhead Squat x 5 “Burn” EMOM15 Slam Ball Burpee x 40 sec Med Ball Mountain Climbers x 40 sec Med Ball Toe Taps x 40 sec B) AMRAP15 Abmat Sit-ups x 27 Deadlift x 21 (135/85 lbs) Calorie […]

#WOD 11/13/19 A) 5 Sets Ring Skull Crusher x 8 Feet Elevated Ring Row x 8 100 meter Farmers Carry AHAP B) EMOM20 Min 1. 15/12 Calorie Row Min 2. 15 Hand Release Pushups Min 3. 10 KB Thrusters (20/12 kg) Min 4. 3 Rope Climbs

#WOD 11/12/19 A) “Build” 5 Sets Strict Press x 3 @ 70% of 1RM GHD Back Extension x 6 “Burn” 5 Sets Seated KB Press x 4/4 Superman x 8 Plank Hold x 60 seconds B) AMRAP16 60 Double Unders 40 OH Med Ball Walking Lunges (20/14 lbs)to 20 Toes to Bar

#WOD 11/11/19 A) “Build” Take 15 minutes to work up to a 1RM Squat Clean “Burn” EMOM15 Med Ball Clean x 40 sec Core Work (left) x 40 sec Core Work (right) x 40 sec B) “Build” 7 Rounds for time: 5 Power Clean (155/95 lbs) 5 Front Squat 10 Burpees 100 meter Run *rest […]

#WOD 11/9/19 “Build” In teams of two, partners alternate full rounds, and work through as many rounds and reps as possible in 30 minutes of: 15/12 Calorie Row 12 Deadlifts (135/85 lbs) 9 Hang Power Cleans 6 Shoulder to Overheads “Burn” In teams of two, partners alternate full rounds, and work through as many rounds […]

#WOD 11/8/19 A) “Build” 7 Sets Overhead Squat x 2 (off the ground) “Burn” Calorie Bike x 40 sec Cross Body Alt Slam Ball x 40 sec Plank x 40 sec B) “Open Workout 20.5” For time, partitioned any way: 40 Muscle Ups 80 Cal Row 120 Wall Balls (20/14 lbs) “Burn” For time, partitioned […]

#WOD 11/7/19 A) “Build” 6 Sets Romanian Deadlift x 3 Weighted Pull-up x 3 “Burn” EMOM15 Min 1. Single Leg KB Romanian DL x 3/3 Min 2. Archer Ring Row x 6/6 Min 3. Calorie Row x 40 seconds (Score total calories towed across all 5 Rounds) B) “Build” 10 Rounds for time: Deadlift x […]