WOD / Blog

2019 July 23

For time:
– Run, 200 m
– 20 Hang Power Snatches, 95/65 lbs
– Run, 200 m
– 20 Push Press, 95/65 lbs
– Run, 200 m
– 20 Hang Power Snatches, 95/65 lbs
– Run, 200 m
– 20 Push Press, 95/65 lbs
– Run, 200 m
*15min time cap

2019 July 22

Barbara 
5 rounds, each round for time, of:
– 20 Pull-ups
– 30 Push-ups
– 40 AbMat Sit-ups
– 50 Air Squats

Rest 3 mins between each round.  

Do not include your rest when logging time.
*45min time cap

2019 July 20

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Dumbbell Devil’s Presses (55/35 lbs)
Station 2 – 20/15 Calories of Assault Bike or Bike Erg
Station 3 – 30 Box Jumps (24″/20″ – jump up, step down)
Station 4 – 40 Push-Ups
Station 5 – Rest

2019 July 19

Overhead Squat 5-5-5-5-5
*go on every 5minutes

2019 July 18

Death By Row/Bike Calorie

With a continuously running clock perform:
1 Row/Bike Calorie in the first 1 min
2 Row/Bike Calories in the second 1 min
3 Row/Bike Calories in the third 1 min

Continuing this for as long as you are able.

2019 July 17

5 rounds, each round for time, of:
– 12 Burpee Over Barbell (Double Jump)
– 12 Chest-to-bar Pull-ups
– 12 Power Cleans, 115/75 lbs

Rest 2 mins between each round.

*25min timecap

2019 July 16

Complete as many rounds as possible in 12 mins of:
– Run, 100 m
– 10 Wall Balls, 20/14 lbs
– 10 Push-ups

2019 July 15

Deadlift 2-3-5-10-2-3-5-10

Use the same weight for each set.

*rest 3minutes between sets

2019 July 12

Each for time:
Run: 6x 400 m
*rest 2-3minutes between efforts
*Replace each 400 m of running with 1200 m on Schwinn Airdyne OR 500 m on the Concept 2 Rower

2019 July 11

4 rounds, each round for time, of:
– 18 Dumbbell Power Cleans, 50/35 lbs
– 15 Dumbbell Front Squats, 50/35 lbs
– 12 Dumbbell Push Jerks, 50/35 lbs

Rest 2 mins between each round.

*22min time cap

2019 July 10

2 rounds for time of:
– 75/50 Row Calories or 110/75 Bike Calories or 1200m run
– 25 Knees-to-elbows
– 25 Ring Dips
*30min timecap

2019 July 9

Tempo Back Squat 3-3-3-3-3
*go on every 4 minutes
Tempo: 33X1
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