WOD / Blog

2019 Sep 24

Cameron 
For time:
– 50 Walking Lunges
– 25 Chest-to-bar Pull-ups
– 50 Box Jumps, 24/20 in
– 25 Triple Unders
– 50 Back Extensions/Good Mornings/Supermans
– 25 Ring Dips
– 50 Knees-to-elbows
– 25 2-for-1 Wall Balls, 20/14 lbs
– 50 Sit-ups
– 5 Rope Climbs, 15 ft

*27min time cap

2019 Sep 23

4 rounds for time of:
– Dumbbell Farmers Carry, 50/35 lbs, 100 m
– 14 Strict Handstand Push-ups
– 7 Deadlifts, 70% 1RM

*15min time cap

2019 Sep 21

In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Run
10 Overhead Squats (115/75 lbs)
10 Burpee Box Jump-Overs (24″/20″)

(Partner A runs; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B runs; Partner A performs 10 overhead squats; etc….)

*40min timecap

2019 Sep 20

Teams of 2
12 rounds for time of:
– 10/7 Bike/Row Calories or 100m run
– 10 Power Snatches, 95/65 lbs
– 10 Pull-ups
– 10/7 Bike Calories or 100m run

Partners alternate complete rounds.

Partner A will complete a full round of:
10/7 Bike/Row Calories + 10 Power Snatches + 10 Pull-ups + 10/7 Bike/Row Calories
…as soon as partner A finishes partner B will perform the same full round. The 2-person team will continue in this manner until each person has done 6 rounds.

*30min timecap

2019 Sep 19

Back Squat 2-3-5-10-2-3-5-10
Use the same weight for each set.
*go on every 3minutes.

Use the loading you will use for 10 reps across all sets.

2019 Sep 18

For time:
– Run, 400 m
– 21 Bar Facing Burpees
– Run, 400 m
– 15 Bar Facing Burpees
– Run, 400 m
– 9 Bar Facing Burpees

*16.5 min time cap

Other Equipment Conversions:
Replace each 400 m of running with 1200 m on the Schwinn Airdyne, 500 m on the Concept 2 Rower

2019 Sep 17

12 rounds for time of:
– 9 Wall Balls, 20/14 lbs
– 1 Clean & Jerk, pick load

Clean & Jerk- 75-85% 1RM
*11min time cap

2019 Sep 14

In teams of two, complete the following for time:
– 100 Alternating Front-Racked Reverse Lunges (135/95 lbs)
– 400 Meter Run (together)
– 80 Push Presses (135/95 lbs)
– 400 Meter Run (together)
– 60 Power Cleans (135/95 lbs)
– 400 Meter Run (together)
– 40 Dumbbell Box Step-Overs (50/35 lbs; 24″/20″)
– 400 Meter Run (together)
– 20 Bar Muscle-Ups
– 400 Meter Run (together)

*30min time cap

2019 Sep 13

4 rounds for time of:
– Run, 400 m
– 15 V-Ups
– 12 Strict Pull-ups
– 9 Strict Knees-to-elbows

Other Equipment Conversions:
Replace each 400 m of running with 1200 m on the Schwinn Airdyne, 500 m on the Concept 2 Rower

*24min time cap

2019 Sep 12

Death By Dumbbell Thruster

With a continuously running clock perform:
1 Dumbbell Thruster, 50/35 lbs in the first 1 min
2 Dumbbell Thrusters, 50/35 lbs in the second 1 min
3 Dumbbell Thrusters, 50/35 lbs in the third 1 min

Continuing this for as long as you are able.

2019 Sep 11

Teams of 2, complete as many rounds as possible in 40 mins of:
– 2 Muscle-ups
– 4 Handstand Push-ups
– 8 Kettlebell Swings, 70/53 lbs

Partner A will complete a full round of:
2 Muscle-ups + 4 Handstand Push-ups + 8 Kettlebell Swings
…followed by partner B. Continue alternating full rounds for the remaining time.

2019 Sep 10

Each for time:
Run: 10x 100 m

Or 10×20 sec sprints on the rower or bike.
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