Blog & WOD

Latest Posts

  • One-arm OH Fun
    One-arm OH Fun
    1) Partner WOD (25 min) 200ft 1 arm OH Walking Lunge (50/35) 150 Double Unders 50 Pull-ups 150 Double Unders 200ft 1 arm OH Walking Lunge *All reps are accumulative 2) AP: Farmer Carry 1000ft...
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  • Saturday Class: Simple and Straightforward...
    Saturday Class: Simple and Straightforward…
    3o Minutes to Complete: 5 Rounds 21 Air Squats 18 Hang Clean; 95/65 15 Push Press; 95/65 12 Thrusters; 95/65 9 Burpees...
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  • Competitors Class: Get it done!
    Competitors Class: Get it done!
    1) Snatch A (Primer/Accessory) – 5 sets of Snatch Pull + Muscle Sn. + OHS B – Complete: 3×3 @ 75%, 2×3 @ 80% 2) For Time: 300 DU 2K Row 100 Wall Balls (30/20) 3) Run: 4k Run, increased pace compared to last week 4) Strength/Accessory...
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  • Burpee Broad Jumps
    Burpee Broad Jumps
    1) Tempo Back Squats 6-6-4-4-4 Note: 4 sec descent, explosive on the ascent 2) WOD AMRAP 12 20 KBS (32/24) 50ft Burpee Broad Jumps ***Post your results on the whiteboard*** 3) AP: Cal Row 50-40-30-20-10 2 min rest in between sets...
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  • Kipping Pull-ups
    Kipping Pull-ups
    1) Skill: Kipping Pull-up Every 90 sec (5 Rounds) A – 10 Kipping or Butterfly Pull-ups B – 10 Kip Swings + 7 Jumping Pull-ups or Strict Pull-ups C – 10 Kip Swings + 7 Supine Pull-ups Choose a progression based on your skill level with the...
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  • Barbell Cycling
    Barbell Cycling
    1) Skill/Lift (8-10 min): Accumulate 25 Power Snatches (Not for time) Advanced – Power Snatch (Floor) *Work on cycling Intermediate/Beginner – Hang or Hi Hang Power Snatch *Focus on positioning Note: Build to your workout weight throughout the 25 power snatches. 2) WOD (16 min cap) Five...
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  • Double WOD Returns
    Double WOD Returns
    1) Double WOD (30 min) WOD 1 – For Time 0:00 – 15:00 min 5 Rounds 60 Double-Unders or 120 singles 16 Dual Front DB/KB Lunges (50/35) (24/16) Rest 15:00 – 18:00 min WOD 2 – For Time 18:00 – 30:00 min 30 Burpee Bar Muscle-ups 2) AP:...
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  • Burpee Love
    Burpee Love
    1) Lift/Skill Advanced – 2 Low Hang Cleans + 1 Halt Clean (Slow ascent + Pause above knee) Intermediate – 2 Low Hang Power Cleans + 1 Power Halt Clean (Slow ascent + Pause above knee) Beginner – 3 Hang Power Cleans Halt Clean – 3 sec ascent...
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  • Partner Hero WOD
    Partner Hero WOD
    1) Partner Hero WOD (30 min) “Wilmot” 6 Rounds For Time 50 Air Squats 25 Ring Dips *Partner 2 must be in the top of their plank (arms extended) while partner 1 works 2) AP: 6 sets of 200ft sprints...
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  • Saturday Class: OH Lunges...
    Saturday Class: OH Lunges…
    30 Min TL 33-27-21-15-9 Box Jumps; 24-27-30-33-36 / 20-22-24-26-28 OH Walking Lunge (Steps: 17-14-11-8-5); 45/25 Burpees OH Walking Lunge (Steps: 16-13-10-7-4); 45/25 KB Swing; 32/24 *Each Round Box Jump Height Increases *OH Walking Lunge Reps are Split into 2 Sets * 1/2 Before and After the Burpees...
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