Archives

WOD 6-27-14 Back Squat: find a heavy set of 3, then complete 5 sets of 3 at that weight. For Time: • 500m Row TT • 40 KB Swings (55/35) You will have 2 scores; row time and total working time. 5 [...]

WOD 6-26-14 AMRep in 14: • 80 Cal Row • 60 Wall Ball* (20/14) [14/10] • 40 Pullups (red band scaled women) • 20 Power Snatch (115/75) [85/55] • 10 Muscle-Ups (ring dips scaled M/F) If you [...]

WOD 6-25-14 EMOM for 7: 3 OHS, start at 65% and increase weight if possible. “Kara” AMRAP in 25: • 25 DUs • 20 DB Snatch [total] (45/30) • 10 Bumper Burpees • 100 M Run Battle of the [...]

WOD 6-24-14 15 mins to work up to a heavy set: 6 DL + 4 Hang Cleans + 2 S2OH 4 Rounds: • 5 DL (315/205) • 10 Russian Twist (14/10) • 15 Pullups • 20 Heavy Singles *10 minute time cap Battle of [...]

WOD 6-23-14 OHS: find a 1RM For Time: 200m Pinch Plate carry (25/15) Then 21-15-9 of • KB Swings (55/35) • Box Jumps (24/20) • Wall Ball (20/14) Finish with another 200m Pinch Plate carry. Battle [...]

WOD 6-20-14 Find a 1RM: 1 Squat Clean + 1 FS 5 Rounds: • 200m Run • 15 Pushups • 10 Box Up & Overs (24/20) • 5 DL (275/185)

WOD 6-19-14 Press: Find a 1RM “Annie” For Time: 50-40-30-20-10 • DUs • Situps If you can do toes 2 bar, your WOD will be: 30-20-10 • DUs • T2B

WOD 6-18-14 Sprints: 10x40m @ 90-95% “Dalton” 5 Rounds: • 8 Strict Pullups • 15 Hollow Rocks • 8 Ring Dips • 100m Run Today’s WOD is done in tribute to one of our own. As Dalton [...]

WOD 6-17-14 Strict Press: 5-5-5-3-3-3 For Time: • 40 KB Swings (55/35) • 30 Wall Ball (20/14) • 20 Pullups • 10 Snatches (135/95) • 20 Pullups • 30 Wall Ball • 40 KB Swings The Paleo Challenge is [...]

WOD 6-16-14 Front Squat: find a 1RM AMRAP in 4: • 5 Hang Power Snatch (95/65) • 20 DUs -Rest 4 mins- AMRAP in 4: • 5 Bar Facing Burpees • 10 Jumping Air Squats The Paleo Challenge is now over! We [...]