Below you'll find a list of all posts that have been categorized as “WODs”
Today’s WOD: Competition: Snatch Work up to a heavy single, then 5 sets of 1 Snatch/2 Overhead Squats @ 80% L2: Power Snatch Work up to a heavy single, then 4 sets of 2 Power Snatches @ 80% L1: Hang Power Snatch Work up to a heavy single, then 4 sets of 2 Hang Power Snatches @ 80% then Competition …
Today’s WOD: Competition: Box Squat with Bands 8-10×2 @ 65% Red Band: 0-200 Blue Band: 200-300 Green Band: 300+ L2: Back Squat 5×5 @ 70-75% L1: Back Squat 3×5 @ 85% then Competition and L2: EMOM 10: Even minutes: 15 Wall Balls (20/14) Odd Minutes: 10 Box Jumps (30/24) L1: EMOM 10: Even minutes: 10 Wall Balls (20/14) Odd Minutes: …
Today’s WOD: Competition and L2: 1600m Run 10 Thrusters (115/75) 20 Kneeling Kettlebell Half Moons (24/16) 800m Run 10 Thrusters 20 Turkish Get Ups (24/16) 400m Run 10 Thrusters 20 Pull-Ups L1: 800m Run 10 Thrusters (95/65) 20 Kneeling Kettlebell Half Moons (16/8) 800m Run 10 Thrusters 20 Turkish Get Ups (16/8) 400m Run 10 Thrusters 20 Ring Rows
Today’s WOD: Snatch 20 @ 65% Clean & Jerk 15 @ 65%
Today’s WOD: Competition and L2: Fight Gone Better 3 round workout. 5 minute rounds with 1 minute rest between rounds. 5 stations. 1 minute per station. Score is total reps. 1. Wall Balls (20/14) 2. Power Cleans (75/55) 3. Box Jumps (20) 4. Push Presses (75/55) 5. Row for calories Last completed on 08/16/12. L1: 3 round workout. 5 minute …
Today’s WOD: Competition: Low Bar Back Squat MEx1 Push Press MEx1 L2: Back Squat MEx5 Bench Press MEx3 L1: Back Squat MEx5 Bench Press MEx5 The weather is heating up and it’s more important than ever to stay hydrated. If you divide your body weight in pounds in half, that is roughly the amount of ounces of water you should …
Today’s WOD: Row 5k with a partner. Partners can switch at any time. The Open is over and we’re going to get back to some serious training. Now more than ever we need you to keep track of your workouts and strength numbers. We’ll be assessing maxes and using those numbers moving forward. Great work with the Open this year. …
Today’s WOD: Competition: Off L2: 3 Rounds: 400m Run 5 Power Snatches (115/75) 10 Burpees L1: 3 Rounds: 400m Run 5 Overhead Squats (65/45) 10 Burpees
Today’s WOD: Competition: EMOM 8: 8 Front Squats (100/65) L2 & L1: AMRAP 4: 15 Thrusters (100/65) 15 Chest to Bar Pull-Ups *4 minute bonus for every 90 reps (3 rounds) completed. What a nice bonus. Opening your hips and getting your thumbs organized are things you should be doing for this workout. Competition folks – the mobility work is …
Today’s WOD: Competition and L2: 1k Row 50 Burpees L1: 500m Row 25 Burpees 400m Run 10 Burpees
