Below you'll find a list of all posts that have been categorized as “WODs”
Workout: L3: 10x Front Squats (165#/115#) 20x HSPU’s 30x T2B 10x Power Cleans (165#/115#) 20x C2B 30x Hollow Rocks 10x Squat Cleans (165#/115#) 20x Ring Dips 30x Wall-ball sit-ups (20#/14#) L2: 10x Front Squats (135#/95#) 20x HSPU’s 30x T2B 10x Power Cleans (135#/95#) 20x C2B 30x Hollow Rocks 10x Squat Cleans(135#/95#) 20x Ring Dips 30x Wall-ball sit-ups (20#/14#) L1: 10x …
Strength: L3:LBBS 3×3 @ 70% 1rm +10# L2: LBBS 5×5 @ 70% +10# L1: Front Squat 3×5 @ 70% +10# Workout: L3: AMRAP 3: 5x Deadlifts (315#/225#) 10x Double unders Rest 2 minutes AMRAP 3: 5x Ring dips 10x Box Jumps (30″/24″) Rest 2 minutes AMRAP 3: 5x KB Swings (2p/1.5p) 10x Wall-balls (20#/14#) L2: AMRAP 3: 5x Deadlifts …
10 deadlift mistakes you might be making. Good read. Strength: L3: Deadlift 5×5 @ 70% 1rm +5-10 L2: Deadlift 5×5 @ 70% 1rm +5-10 L1: Deadlift 3×5 @ 70% 1rm +5-10 Workout: L3: 3 Rounds of: 21x Wall balls (20#/14#) 15x T2B 9x Deadlifts (275#/185#) L2: 3 Rounds of: 21x Wall balls (20#/14#) 15x T2B 9x Deadlifts (225#/155#) L1: …
Strength: L3: LBBS ME x 3 L2: LBBS MEx5 L1: Bulgarian Split Squats 3×6 per leg- light weight Workout: All levels: Death by 10m EMOTM until failure Supplemental: Row: 4x750M Row. 1:1 rest. Maintain a steady pace. Get better at rowing.
Weightlifting: 10 Minutes to work up to a heavy single power snatch Workout: L3: 5 Rounds: Row 250m 10x Power Snatch (135#/95#) 15x Burpees L2: 5 Rounds: Row 250m 10x Power Snatch (95#/65#) 15x Burpees L1: 5 Rounds: Row 250m 7x Hang Power Snatch (65#/45#) 10x Burpees Supplemental: Segmented Snatch DL, 5 sets at 90% Stop at 1″ …
Strength: L3: Bench Press 5×5 @ 70% 1rm +2.5-5# L2: Bench Press 5×5 @ 70% 1rm +2.5-5# L1: Bench Press 3×5 @ 70% 1rm +2.5-5# Workout: All levels: Push-up Ladder *Do one push-up the first minute, 2 the second… until the # of push-ups cannot be completed Rest 5 minutes then Run 1 mile Supplemental: Inverted Row 3×10
Strength: L3:LBBS 4×4 @ 70% 1rm +10# L2: LBBS 5×5 @ 70% +10# L1: Front Squat 3×5 @ 70% +10# Workout: L3: 3 Rounds of: 5x Squat Clean Thruster (135#/95#) 10x Box Jumps (30″/24″) 400m Run L2: 3 Rounds of: 5x Squat Clean Thruster (115#/80#) 10x Box Jumps (24″/20″) 400m Run L1: 3 Rounds of: 5xThrusters (95#/65#) 10x Box …
If you have nothing to do this weekend, come on over to Charlottesville for our Superfit event! We have plenty of people from the gym competing that need our support! Strength: L3: Deadlift 5×5 @ 70% 1rm +5-10 L2: Deadlift 5×5 @ 70% 1rm +5-10 L1: Deadlift 3×5 @ 70% 1rm +5-10 Workout: L3 & L2: Run …
Strength: L3: Box Squat 6×2 @ 70% 1rm L2: LBBS MEx5 L1: OH Squat 3×8 Med weight Workout: Strongman Fun day: 10 Minutes for max weight farmer’s carry 10 Minutes for max weight Prowler push 10 Minutes for max weight axle press Supplemental: Row: 4x750M 1:1 rest Maintain a steady pace. Get better at rowing.
Vegetables! Strength: L3: Bench Press 5×5 @ 70% 1rm +2.5-5# L2: Bench Press 5×5 @ 70% 1rm +2.5-5# L1: Bench Press 3×5 @ 70% 1rm +2.5-5# Then: L3: 3x MR HSPU’s L2: 3x MR Ring dips L3: 3x MR Push-ups Workout: L3: 3 Rounds: 15x Push Press (135#/95#) 250m Row 15x Toes to Bar 200m Sprint L2: 3 …
