Category Archive

Today’s WOD: 12 Days of Christmas 1 Clean and Jerk (135/95) 2 Deadlifts (225/165) 3 Muscle Ups (1&1 sub) 4 Box Jumps 5 Pull-Ups 6 Walking Lunges, weighted (16/8 each hand) 7 Burpees 8 Kettlebell Swings (24/16) 9 One Arm Snatches (30/20) 10 Push-Ups 11 Ring Dips 12 Handstand Push-Ups Last completed on 12/22/11. We’ve got some modified hours for …

Today’s WOD: Back Squat 5×1 @ 90% then L1: AMRAP 10: 10 Overhead Squats (95/65) 20 Kettlebell Swings (24/16) L2: AMRAP 10: 5 Overhead Squats (65/45) 10 Kettlebell Swings (16/8) Balsamic glazed drumsticks for the end of the world.

Today’s WOD: L2: 100 Sandbag Get Ups (50/35) 300′ Prowler Push (4×45#) Can be completed in any order L1: 50 Sandbag Get Ups (50/35) 150′ Prowler Push (4×45#)

Today’s WOD: L2: Tabata Mash Up Power Clean (135/95) Pull-Ups L1: Tabata Mash Up Power Clean (95/65) Ring Rows 8 minutes total. 20 seconds power cleans, 10 seconds rest, 20 seconds pull-ups (ring rows), 10 seconds rest, 20 seconds power cleans, 10 seconds rest… etc.

Today’s WOD: L2: 6 Rounds: 10 Thrusters (95/65) 10 Push-Ups 10 Toes to Bars Each round must be completed in 2 minutes. If a round is not completed within 2 minutes, there is a 20 lunge penalty before starting the next round. The 2 minutes start when the barbell is picked up. L1: 4 Rounds: 10 Thrusters (65/45) 10 Push-Ups …

Today’s WOD: L2: 2 Rounds: 50 Double Unders 1 minute Prone Plank Hold 50 Double Unders 1 minute Side Plank Hold, Left 50 Double Unders 1 minute Side Plank Hold, Right L1: 2 Rounds: 10 Double Unders 1 minute Prone Plank Hold 10 Double Unders 1 minute Side Plank Hold, Left 10 Double Unders 1 minute Side Plank Hold, Right …

Today’s WOD: Power Snatch Work up to a heavy single then 4×2 @ 80% then Rx: 800m Run 30 Power Snatches (115/75) 800m Run L1: 400m Run 15 Power Snatches (65/45) 400m Run Foods you don’t need to buy organic.

Today’s WOD: Rx: 30 Calorie Row 30 Thrusters (95/65) 3 Rope Climbs 30 Kettlebell Swings (24/16) 20 Calorie Row 20 Thrusters (95/65) 2 Rope Climbs 20 Kettlebell Swings (24/16) 10 Calorie Row 10 Thrusters (95/65) 1 Rope Climb 10 Kettlebell Swings (24/16) L1: 2 Rounds: 10 Calorie Row 10 Thrusters (95/65) 1 Rope Climb 10 Kettlebell Swings (16/8)

Today’s WOD: Back Squat 1×20 @ 55% then Rx: 3 Rounds: 1 minute Push Presses (135/95) 1 minute Toes to Bars 1 minute Double Unders 1 minute Rest L1: 3 Rounds: 1 minute Push Presses (95/65) 1 minute Sit-Ups 1 minute Double Unders 1 minute Rest Scored Fight Gone Bad style. So many 12s today… Make a wish at 12:12:12pm.

Today’s WOD: Rx: 18 minutes total: In 10 minutes: 1k Row 75/40 Pull-Ups In 5 minutes: 60 Burpees In 3 minutes: 20 Ground to Overheads (135/95) L1: 13 minutes total: In 10 minutes: 500m Row 75/40 Ring Rows In 3 minutes: 20 Burpees The clock will run continuously. Athletes can only move on to the next block if they finish …