Below you'll find a list of all posts that have been categorized as “WODs”
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: 5 Rounds of: 5x Power Snatch (135#/95#) 10x Burpees 20x Double-unders L2: 5 Rounds of: 5x Power Snatch (95#/65#) 10x Burpees 20x Double-unders L1: 5 Rounds of: 5x Hang-Power Snatch (65#/45#) 10x …
Workout: L3: 60x Wallball sit-ups 50x Wallballs 10x Back Squats (185#/115#) 40x KB Swings 30x Box Jumps 10x Front Squats (185#/115#) Run 1 mile L2: 60x Wallball sit-ups 50x Wallballs 10x Back Squats (135#/95#) 40x KB Swings 30x Box Jumps 10x Front Squats (135#/95#) Run 1 mile L1: 40x Wallball sit-ups 40x Wallballs 10x Back Squats (115#/75#) 30x KB Swings …
Strength: L3:LBBS 3×3 @ 70% 1rm +10# L2: LBBS 4×4 @ 70% +10# L1: Front Squat 3×5 @ 70% +10# Workout: All Levels: The Bear Complex: 7 Reps of: 1x Power Clean 1x Front Squat 1x Push-Press 1x Back Squat 1x Push-Press Do this 5 times. Rest as needed between rounds. Use a weight that allows full completion without …
Strength: L3: Heavy Single for the day L2: LBBS MEx3 L1: Bulgarian Split Squats 3×6 per leg- light weight Conditioning: All Levels: AMRAP 12: 20x Mtn Climbers 10x Burpees 15x Sit-up
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: 60x KB Swings (24kg/16kg) 50x Burpees 40x Pull-ups 30x Pistols (15 each leg, alternate) 20x KB Push Presses (10 each Arm) 10x Ring Dips 50′ Goblet lunge (24kg/16kg) L2: 60x KB Swings …
Weightlifting: L3 & L2: 15 minutes to find a heavy single rack jerk for the day L1: 15 minutes of rack jerk technique Conditioning: “Surfer on acid” 3 rounds of: 400m Run 21 Burpees Supplemental: Tall Clean http://www.catalystathletics.com/exercises/exercise.php?exerciseID=150 6×2 at a weight that allows for speed and good position, without any leg drive to begin the movement.
Amazing article on dieting mistakes geared towards women. Strength: L3:LBBS 3×3 @ 70% 1rm +10# L2: LBBS 4×4 @ 70% +10# L1: Front Squat 3×5 @ 70% +10# Workout: L3: EMOM 10: 3x Power Cleans (185#/125#) 4x Sandbag get-ups L2: EMOM 10: 3x Power Cleans (135#/95#) 4x Sandbag get-ups L1: EMOM 10: 3x Power Cleans (95#/65#) 4x Sandbag get-ups …
For those wondering what a Curtis P is. 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: AMRAP 15 5x Curtis P’s (135#/95#) 10x Hollow Rocks 15x Double unders L2: AMRAP 15 5x Curtis P’s (95#/65#) 10x Hollow Rocks 15x Double unders L1: …
Strength: L3: Box Squat 4×2 @ 80% 1rm L2: LBBS MEx3 L1: OH Squat 2×10 Med weight Workout: L3: Row 30 Calories 21 Thrusters (135#/95#) Row 30 Calories 15 Thrusters (135#/95#) Row 30 Calories 9 Thrusters (135#/95#) L2: Row 30 Calories 21 Thrusters (115#/75#) Row 30 Calories 15 Thrusters (115#/75#) Row 30 Calories 9 Thrusters (115#/75#) L1: Row 20 …
July 4th Hours will be 10am and 11am! 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: 1km Row 15x Clean and Jerks (165#/115#) 100x Air Squats L2: 1km Row 15x Clean and Jerks (135#/95#) 100x Air Squats L1: 1km …
