#WOD 10/18/18 A) Every 3 minutes for 5 Rounds: Bulgarian Split Squat x 5/5 Weighted Chin Up x 3 B) 5 Rounds for time: Power Snatch x 5 (135/85) Overhead Lunges x 10 Half Burpees x 25

#WOD 10/17/18 A) EMOM14 Minute 1: Kettlebell Get Up Sit Up x 3/3 Minute 2: Russian Twists x 10 B) For time: 800 meter Run Buy in 3 Rounds of: 40 Double Unders 20 Toes to Bar 20 Pushups 800 meter Run Cash out

#WOD 10/16/18 A) 6 Rounds: Barbell Good Morning x 5 Tall Box Jump x 3,3,2,2,1,1 B) Teams of 2 Every 4 minutes for 4 Rounds, complete: 40 Thrusters (115/75#) Max Calorie Bike (with time remaining) *one partner working at a time, reps can be split however way desired.

#WOD 10/15/18 A) Every 2 minutes for 6 Rounds: Strict Press x 1 Push Press x 2 Push Jerk x 3 B) AMRAP15 Burpee Pull-up Kettlebell Snatch (right hand) Kettlebell Snatch (left hand) *start with 2 reps of each movement. Every round add 2 reps. Score is total reps. RX = 24/16kg.

#WOD 10/12/18 A) Every 3 minutes for 5 Rounds: Shoot Throughs x 6 Sled Push x 50 feet AHAP B) In teams of 2, complete 10 Rounds for time: Partner A: 9 Box Jumps Overs (24/20”) 8 Ring Dips 7 HSPU Partner B: 100 Meter Farmer’s Carry (24/16kg) *Partner A completes one round of the […]

#WOD 10/11/18 A) Every 3 minutes for 5 Rounds: 300 meter Run Max Effort Strict Pull-ups B) Four sets for max weight of:
Barbell Complex x 5 reps
Rest 2 minutes between sets The Barbell Complex:
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

#WOD 10/10/18 A) 4 Rounds not for time: Strict Toes to Bar x 7 Strict Ring Dips x 7 Kettlebell Weighted Lunges x 7/7 *rest 2 minutes B) For time: Med Ball Cleans x 60 Med Ball Abmat Sit-ups x 60 American KB Swings x 60 (24/16kg) *EMOM perform 10 Double Unders starting from the […]

#WOD 10/8/17 A Every 2 minutes for 6 Rounds: Overhead Squat x 3 (from the floor) Barbell Ab Roll outs x 3 B) 4 Rounds for time: 10 Power Snatches (95/65) 20 Jumping Air Squats 400 meter Run

#WOD 10/6/18 In teams of 2, alternate 3 minute rounds to complete 12 rounds total of: 300 meter Run 30 Mountain Climbers Max Effort Wall Balls with time remaining (20/14)

#WOD 10/6/18 A) EMOM14 Minute 1: Barbell bent over Row x 4 Minute 2: Decline Plank x 30 seconds B) In teams of 2, alternate full rounds to complete 10 rounds total of: HSPU x 8 Hang Power Snatch x 9 (95/65#) Calorie Bike x 10