WOD

Wednesday 12/12/2018

Strength Find your Power Snatch 5 Rep Max. BTH "Play Ball" 3 rounds for time of: 10 Power Snatches, 115/80 lbs 20 Box Jump Overs, 24/20 in 30 Wall Balls, 20/14...

Tuesday 12/11/2018

"Crash Course" Complete as many rounds as possible in 15 mins of: 50 AbMat Sit-ups 40/30 Assault Bike Calories 30 Chest-to-bar Pull-ups 20 Power Cleans, 135/95...

Monday 12/10/2018

Strength Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. "Freddy Krueger" 21-15-9 reps, for time of: Kettlebell Swing, 70/53 lbs...

Sunday 12/9/2018

"Sweat Buckets" For time: 50 Row (calories)s 10 Assault Bike (Calories)s 40 Row (calories)s 20 Assault Bike (Calories)s 30 Row (calories)s 30 Assault Bike (Calories)s 20 Row (calories)s 40 Assault Bike (Calories)s 10 Row (calories)s 50 Assault Bike...

Saturday Nov. 24 2018

"Iron Bowl" Teams of 3 2 Rounds For Time (30 Minute Cap): 200 Meter Run (Each) 100 Dumbbell Snatches (50/35) 200 Meter Run (Each) 100 Box Jump Overs (24/20) 200 Meter Run (Each) 100 Thrusters...

Friday 11/23/18

“Turkey Trot and Goblet Squat” Complete as many rounds as possible in 23 mins of: Run, 200 m 36 Kettlebell Swings, 53/35 lbs 36 Goblet Squats, 115/75 lbs Teams of 3 Run together Goblet Squat with a barbell and 2 working together Divide KB swings as...

Wednesday 11/21/18

“Christine” 3 rounds for time of: Row, 500 m 12 Deadlifts, 1x bodyweight 21 Box Jumps, 20...

Tuesday 11/20/18

“Full Count” For time: 30 Kettlebell Swings, 53/35 lbs 25 Kettlebell Swings, 53/35 lbs 20 Kettlebell Swings, 53/35 lbs 15 Kettlebell Swings, 53/35 lbs 10 Kettlebell Swings, 53/35 lbs After Each Set: 14/10 Calorie Assault Bike 200 Meter Wreck Bag Run(Weighted Run)...

Monday 11/19/18

Strength Build to Heavy Record your best Complex 1 rep max lift. 3 Power Clean + 3 Front Squat + 3 Jerk ”Randy Savage” Complete as many rounds as possible in 12 mins of: 3 Macho men Complex, 135/95 lbs 15 Toes-to-bars Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push...

Sunday 11/18/18

“Air Head” For time: Row, 1000 m 20 Jumping Reverse Lunges Row, 800 m 20 Jumping Reverse Lunges Row, 600 m 20 Jumping Reverse Lunges Row, 400 m 20 Jumping Reverse Lunges Row, 200 m 20 Jumping Reverse...

Wednesday 12/12/2018

Strength Find your Power Snatch 5 Rep Max. BTH "Play Ball" 3 rounds for time of: 10 Power Snatches, 115/80 lbs 20 Box Jump Overs, 24/20 in 30 Wall Balls, 20/14...

Tuesday 12/11/2018

"Crash Course" Complete as many rounds as possible in 15 mins of: 50 AbMat Sit-ups 40/30 Assault Bike Calories 30 Chest-to-bar Pull-ups 20 Power Cleans, 135/95...

Monday 12/10/2018

Strength Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. "Freddy Krueger" 21-15-9 reps, for time of: Kettlebell Swing, 70/53 lbs...

Sunday 12/9/2018

"Sweat Buckets" For time: 50 Row (calories)s 10 Assault Bike (Calories)s 40 Row (calories)s 20 Assault Bike (Calories)s 30 Row (calories)s 30 Assault Bike (Calories)s 20 Row (calories)s 40 Assault Bike (Calories)s 10 Row (calories)s 50 Assault Bike...

Saturday Nov. 24 2018

"Iron Bowl" Teams of 3 2 Rounds For Time (30 Minute Cap): 200 Meter Run (Each) 100 Dumbbell Snatches (50/35) 200 Meter Run (Each) 100 Box Jump Overs (24/20) 200 Meter Run (Each) 100 Thrusters...

Friday 11/23/18

“Turkey Trot and Goblet Squat” Complete as many rounds as possible in 23 mins of: Run, 200 m 36 Kettlebell Swings, 53/35 lbs 36 Goblet Squats, 115/75 lbs Teams of 3 Run together Goblet Squat with a barbell and 2 working together Divide KB swings as...

Wednesday 11/21/18

“Christine” 3 rounds for time of: Row, 500 m 12 Deadlifts, 1x bodyweight 21 Box Jumps, 20...

Tuesday 11/20/18

“Full Count” For time: 30 Kettlebell Swings, 53/35 lbs 25 Kettlebell Swings, 53/35 lbs 20 Kettlebell Swings, 53/35 lbs 15 Kettlebell Swings, 53/35 lbs 10 Kettlebell Swings, 53/35 lbs After Each Set: 14/10 Calorie Assault Bike 200 Meter Wreck Bag Run(Weighted Run)...

Monday 11/19/18

Strength Build to Heavy Record your best Complex 1 rep max lift. 3 Power Clean + 3 Front Squat + 3 Jerk ”Randy Savage” Complete as many rounds as possible in 12 mins of: 3 Macho men Complex, 135/95 lbs 15 Toes-to-bars Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push...

Sunday 11/18/18

“Air Head” For time: Row, 1000 m 20 Jumping Reverse Lunges Row, 800 m 20 Jumping Reverse Lunges Row, 600 m 20 Jumping Reverse Lunges Row, 400 m 20 Jumping Reverse Lunges Row, 200 m 20 Jumping Reverse...

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