WOD – November 13, 2019 at 10:46PM

#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 – November 13, 2019 at 01:20AM

#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 – November 12, 2019 at 12:03AM

#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 – November 11, 2019 at 12:26AM

#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 – November 09, 2019 at 01:42AM

#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 – November 08, 2019 at 12:33AM

#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 – November 06, 2019 at 11:56PM

#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 […]

WOD – November 06, 2019 at 12:43AM

#WOD 11/6/19 A) 5 Sets KB Bent over Row x 5/5 KB Windmills x 5/5 Weighted Push Ups x 5 B) “Death by Burpees” With a continuously running clock, perform: 1 Burpee in the first 60 sec 2 Burpees in the second 60 sec 3 Burpees in the third 60 sec *continue until fail

WOD – November 04, 2019 at 11:42PM

#WOD 11/5/19 A) “Build” Take 15-20 minutes to find 1RM Front Squat “Burn” EMOM 15 Min 1. Bike x 40 seconds Min 2. Weighted Wall Sit x 40 seconds Min 3. Med Ball Box Step Overs x 40 seconds B) “Build” 4 Rounds for time: 300 meter Run 12 Front Rack Alt Lunges (135/85 lbs) […]

WOD – November 04, 2019 at 12:15AM

#WOD 11/4/19 A) “Build” Every 2 minutes for 8 Rounds: Push/Split Jerk x 5,3,3,2,2,1,1,1 “Burn” Every 2 minutes for 8 Rounds: Round 1 – Landmine Press x 8/8 Round 2 – Half Kneeling Landmine Twist x 8/8 B) AMRAP16 Toes to Bar x 4 American KBS x 8 (24/16 kg) Mountain Climbers x 16