Below you'll find a list of all posts that have been categorized as “WODs”
Strength: L3: LBBS 5×5 @ 70% 1rm +10# L2: LBBS 7×3 @ 75% 1rm +10# L1: LBBS 3×5 @ 70% 1rm +5-10# “Being inspired to train is good. But you must come to the point where you don’t need inspiration, only dedication.” — Chris Shugart Workout: L3 & L2: “Annie” 50-40-30-20-10 Double Unders Sit-Ups L1: 50-40-30-20-10 Single Unders …
9:30 and 11:00 am classes only! Workout: 1 mile run 100 pull ups 200 push ups 300 squats 1 miles run Scales are as such: L3: 75 Pullups – 150 Pushups – 225 Squats (3/4 Murph) L2: 50 – 100 – 200 (1/2 Murph) L1 50 Ring Rows – 75 Pushups – 100 Squats If you have never done the …
Are you sore? 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: 3 minutes of: Max rep burpees Rest 1 minute: 5 Minutes of: Max calorie row Rest 1 minute: 7 Minutes of: Max rep double-unders L1: 3 minutes of: …
Strength: L3: Box Squat 6×2 @ 75% 1rm L2: Front Squat 7×3 @ 75% 1rm +10# L1: OH Squat 2×10 Med weight Conditioning: All Levels: 4x800m Run 2 minute recoveries
Get your toes to bar right! 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: L3: 10x T2B 1x Box Jumps (30″/24″) 9x T2B 2x Box Jumps (30″/24″) …. 1x T2B 10x Box Jumps (30″/24″) *10 Double unders after each set. …
Are weightlifting days your favorite training days? Make sure you come check out the RVA Open Weightlifting Competition Sunday June 1st! Weightlifting: 15 Minutes to find a heavy single power clean Workout: L3: AMRAP 12: 5x Power Cleans (185#/125#) 10x Burpees 15x Double unders L2: AMRAP 12: 5x Power Cleans (135#/95#) 10x Burpees 15x Double unders L1: AMRAP …
If you are close to getting your first Muscle Up, keep working the swing and turn over drills! Melissa (in the picture) is so close to getting one, it will only be a short amount of time before you see her stringing them together! Strength: L3: LBBS 5×5 @ 70% 1rm +10# L2: LBBS 7×3 @ 75% 1rm +10# …
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: Body Weight Dead Lift Hold for time load bar with body weight. Double OVERHAND grip dead lift and hold for max time. 5 attempts with 1 minute between efforts Rest 5 minutes and then: L3: 30x …
Strength: L3: LBBS ME x 5 L2: Front Squat 7×3 @ 75% 1rm +5-10# L1: Bulgarian Split Squats 3×6 per leg- light weight Workout: L3: “Elizabeth” 21-15-9 Squat Cleans (135#/95#) Ring Dips L2: 21-15-9 Power Cleans (135#/95#) Ring Dips L1: 21-15-9 Power Cleans (95#/65#) Push-ups
Workout: L3: Run 800m 10x Muscle-ups 20x KB swings (32kg/24kg) 100x Double unders Run 800m 20x Burpee Pull-ups 30x Box jumps (24″/20″) 100m Walking lunge Run 800m 30x Sandbag get-ups (50#/35#) 40x Wall-ball shots L2: Run 800m 10x C2B 20x KB swings (24kg/16kg) 50x Double unders Run 800m 20x Burpee Pull-ups 30x Box jumps (24″/20″) 100m Walking lunge Run 800m …
