Below you'll find a list of all posts that have been categorized as “WODs”
Today’s WOD: Hang Power Clean 3×2 @ 70% Clean and Jerk 5×2 @ 85% then EMOM 10: 3 Power Cleans (185/125) 4 Sandbag Get Ups (50/35) RVA Endurance is starting up a new training cycle starting on Tuesday. Classes will be run every Tuesday and Thursday at 7AM leading up to the Richmond marathon races. If you’re planning on running …
Today’s WOD: Back Squat 6×1 @ 92% then 30-20-10 Overhead Squats (95/65) Pull-Ups The cool folks over at Hopper Apparel (you know, those guys that make our shirts) and Earthswell made this dope ass stop motion video at our gym. Team SuperFit is coming.
Today’s WOD: 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 Kinesio Tape on Olympians. Sometimes mental edges are the only edges you need.
Today’s WOD: Hang Power Snatch 3×2 @ 65% Snatch 7×1 @ 90-95% then 21-15-9 Deadlifts (225/155) Ring Dips
Today’s WOD: 2 Rounds, 4 Stations: 50 foot Farmer’s Carry (205/145) 15 Axle Ground to Overheads (135/95) 50 foot Prowler Push (115) 15 Atlas Stone Squats (110/80) Start with a 400m run. Pick any order of stations/do what’s available. Do a 400m run between each station. Finish with a 400m run. Prosper. Drinking while on the Paleo diet. “Drink as …
Today’s WOD: Hang Power Clean 3×2 @ 65% Clean and Jerk 7×1 @ 90-95% then 5 Rounds: 10 Pistols (alternating legs) 5 L Pull-Ups Cook Bake Nibble and PaleOMG are two fun sites that I’ve been checking out lately. The recipes are mostly paleo and the ones that aren’t are adaptable. It’s always good to have some extra sites to …
Today’s WOD: Deadlift 3×3 @ 90% then 2×1 Mile Run with 2 minutes rest between miles The Wilkes boys will be here on Sunday! Sign up and improve those Olympic lifts!
Today’s WOD: For Time: 20 Burpee Pull-Ups 50 Double Unders 30 Burpee Box Jumps 100 Double Unders 40 Over the Bar Burpees 150 Double Unders Yay, burpees! The Food Lovers Kitchen. I’ve been jamming on this site lately. It’s got a great list of recipes arranged by type and plenty of creative ideas and filters you can apply. Check it …
Today’s WOD: Hang Power Snatch 3×2 @ 65% Squat Snatch 5×2 @ 80% then AMRAP 4: 5 Sandbag Half Moons (50/35) 5 Sandbag Get Ups 2 Minute Rest AMRAP 4: 5 Jump Squats 5 Handstand Push-Ups Batman, Transformers, and iPhones are great additions to any workout. Just ask these two. Practical Paleo documents the groceries that one family buys on …
Today’s WOD: The Chief Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-Ups 9 Squats Rest 1 minute Repeat for a total of 5 cycles. Score is total reps. The Wilkes crew is coming to town on Sunday. If you want to seriously improve your Olympic lifts, these are the guys to see. Much of what we …
