July 15, 2019 WOD
3 rounds for time of: 30 Front squat 30 pull-ups 30 ring dips Men: 95-lb. Women: 65-lb.
July 13, 2019 Hero WOD & Strength
“Smykowski” For time: Run 6k 60 Burpee pull-ups If you’ve got body armor or a thirty pound vest, wear it. U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Read More …
July 12, 2019 WOD
For time: 21 Deadlifts 9 Bar facing burpees 100 double unders 15 Deadlifts 15 Bar facing burpees 100 double unders 9 Deadlifts 21 Bar facing burpees Men: 225 lb. Women: 155 lb.
July 11, 2019 WOD & Strength
Athlete Skill/Make-up Day Strength: Bench Press 6×6@60%, pausing 1st and last rep Accessory Work: Close grip bench 2×10 @50% Dumbbell bentover Row 5×10, moderate to heavy Dumbbell skull crusher 5×10, moderate to heavy
July 10, 2019 WOD
Back squat 15-12-9-6-3 reps
July 9, 2019 WOD
Strict Nicole Complete as many rounds as possible in 20 minutes of: Run 400 meters Max-rep strict pull-ups Every time the athlete drops from the pull-up bar, they must complete a 400m. before attempting any more pull-ups.
July 8, 2019 WOD
10 1-minute rounds of: 25 squats Max reps of clean and jerks Rest 2 minutes between rounds. Men: 155 lb. Women: 105 lb. Compare to August 15, 2018
July 6, 2019 Hero WOD & Strength
Dallas 5 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes Read More …
July 5, 2019 WOD
Partner WOD! 14 1-minute rounds of: 30 double unders Max reps of power snatches Men: 155 lb. Women: 105 lb. one partner works at a time, alternating rounds
July 4, 2019 WOD
HAPPY 4th OF JULY! With a partner: “7/4/1776” 7 Rounds of: 4 Power Cleans (225/155) 17 Bar facing burpees then immediately after the 7 rounds do, 76 Partner Wall Balls *One partner works at a time on cleans Both work Read More …