#WOD 063 (3/14/20) In teams of 2, alternate movements to complete 6 rounds of: 500 meter Row 100 Double Unders 25 Clean & Jerks (95/65 lbs)

#WOD 062 (3/13/20) A) “Build” Take 15-18 minutes to build to today’s 1RM Front Squat “Burn” 5 Sets: Barbell Bulgarian Split Squats x 5/5 Barbell Hip Thrust x 10 Goblet Squat x 15 Bicycle Crunches x 20 B) In teams of 2, alternate movements to complete AMRAP24 12/9 Calories on Bike 9 Deadlifts (185/125 lbs) […]

#WOD 061 (3/12/20) A) “Build” 7 Sets Snatch Grip Deadlift x 3 Snatch High Pull x 2 Hang Power Snatch x 1 “Burn” 30 seconds on, 15 seconds off for 4 rounds: Med Ball Cross Body Slams Med Ball Quick Feet Med Ball Side Toss(left) Med Ball Side Toss (right) Med Ball Partner Russian Twist […]

#WOD 060 (3/11/20) A) EMOM20 Min 1. Banded Crab Walk x 40 feet Min 2. Mountain Climbers x 30 Min 3. Weighted Wall Sit w/ Abduction x 20 Reps Min 4. KB Windmill x 10 Min 5. Rest B) “Karen” For time: 150 Wall Balls (20/14 lbs)

#WOD 59 (3/10/20) A) “Build” 5 Sets: Push Press x 5 Weighted Chin Up x 5 “Burn” 20 seconds of work, 10 seconds of rest for 5 Rounds: Ring Row Ring Roll Out Ring Skull Crusher Ring Knee Ups Wall Climb Rest B) AMRAP15 15 Calorie Row 15 Pull-ups 15 V-Ups

#WOD 058 (3/9/20) A) “Build” Every 2 minutes for 8 rounds: Hang Squat Clean x 3 “Burn” 20 seconds of work, 10 seconds of rest for 5 Rounds: Landmine Romanian Deadlift Landmine Thruster Landmine Alternating Reverse Lunge Landmine Alt Curtsy Lunge Landmine Bent over Row Landmine Alt Shoulder Press B) 60 seconds of work, 60 […]

#WOD 057 (3/7/20) 6 Rounds for time: 200 meter Med Ball Run (20/14 lbs) 20 Wall Balls 20 Med Ball Abmat Sit-ups

#WOD 056 (3/6/20) A) “Build” Every 2 minutes for 7 Rounds: Snatch Pull x 1, Hand Power Snatch x 1, Power Snatch x 1 “Burn” Every 2 minutes for 7 Rounds: Half Turkish Get Up x 5/5, Med Ball Pass Through x 10/10 B) In teams of 2 with one partner working at a time, […]

#WOD 055 (3/5/20) A) “Build” 6 Sets: Bench Press x 6, Weighted Pullup x 3 “Burn” EMOM16 Shoot Throughs x 40 sec Side Plank (left) x 40 sec Scaled Rope Climb x 40 sec Side Plank (right) x 40 sec B) “Build” For time: 27 Burpees, 8 Bar Muscle Up, 21 burpees, 6 Bar Muscle […]

#WOD 054 (3/4/20) A) 5 Sets: Single Leg KB Deadlift x 5/5, Ring Skull Crushers x 7 B) For time: Buy in – 800 meter Run, 2RFT of: 40 American KBS (24/16 kg), 40 Abmat Situps, 40 Walking Lunges, Cash out – 800 meter Run