WOD / Blog

2019 Jan 26

METCON:
AMRAP 8 minutes of: 
– 7 Russian Kettlebell Swings, 70/53 
– 6 Burpee Box Jump Overs, 24″/20″ 
– 3 Wall Walks
2min Rest
AMRAP 8minutes of:
– 12 DB Power Clean, 50/35 
– 12 DB Push Press, 50/35 
– 200m run
2min Rest
AMRAP 8minutes of: 
– 35 Double-unders 
– 7 Overhead Squats, 155/105 
– 14 Pull-Ups

2019 Jan 25

METCON:
For time:
9 thrusters
1,000-m row
15 thrusters
1,000-m row
21 thrusters
Men: 65 lb.
Women: 45 lb.

2019 Jan 24

METCON:
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

2019 Jan 23

METCON:
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders
Men: 155 lb.
Women: 105 lb.

2019 Jan 22

METCON:
On a 12-minute clock:
1 minute of GHD sit-ups
1 minute of bar muscle-ups
2 minutes of GHD sit-ups
2 minutes of bar muscle-ups
3 minutes of GHD sit-ups
3 minutes of bar muscle-ups

2019 Jan 19

METCON:
12min AMRAP
– 400m Run 
– 20 Front Rack Lunges (135/95)
– 15 Strict Dips
5min rest
12min AMRAP
– 21 Wall Balls, 20/14 
– 15 Chest-to-bar Pull-ups 
– 9 DB Clean & Jerks, 50/35

2019 Jan 18

METCON:
Complete as many rounds as possible in 20 minutes of:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls
Men: 95 lb.
Women: 65 lb.

2019 Jan 17

METCON:
Tabata handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges

2019 Jan 16

Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

2019 Jan 15

METCON:
4 rounds for time of:
Run 400 meters
50 squats

2019 Jan 14

METCON:
10 rounds on the C2 rower of:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Scale pace as needed so that first interval can be maintained for approximately 1 minute

2019 Jan 12

TEAM WOD
in teams of 3
– 200 cal row
– 100 T2B (1 hang, 1 work, 1 rest)
– 200 wall balls
– 100 devil press (50lb/35lb)
– 200 broad jumps (5ft/3ft)
– 1mile run (100m relay – 1 plank, 1 run, 1 rest)
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