Labor Day September 3, 2018 WOD
With a partner 45 minute AMRAP: 400m. run with kettlebell 30 partner wall balls 10 tire flips 100 yard partner carry 10 tire flips 100 yard Jug carry 10 tire flips
Tag: AMRAP
August 29, 2018 WOD
Complete as many rounds as possible in 15 minutes of: 21 Abmat sit-ups 14 single-arm dumbbell push jerks Use a single, heavy dumbbell and alternate arms each rep. Use a dumbbell that is manageable, yet challenging. Intermediate athletes can complete Read More …
August 23, 2018 WOD
Fight Gone Bad! 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing (calories) Rest 1 minute Men: Read More …
August 16, 2018 WOD
Complete as many rounds as possible in 10 minutes of: 7 handstand push-ups 1 rope ascent, 15-ft. rope Scaling Modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small Read More …
August 15, 2018 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. Scaling Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 Read More …
August 10, 2018 WOD
Happy Birthday Kristy! 8 2-minute AMRAPS: 10 Thrusters @65/45-lb. 29 Double unders 1 minute rest between rounds. If you have a vest, wear it.
August 6, 2018 WOD
Lifestyle Challenge Workout! Level 1 8 Minute AMRAP: 9 Power cleans @155/105-lb. 12 Bar facing burpees 15 Pull-ups This is the baseline workout for our 30 day lifestyle challenge! Coaches and team captains, be sure to guide your athletes on Read More …
August 1, 2018 WOD
Complete as many rounds as possible in 7 minutes of: 50 double-unders 10 overhead squats Men: 135 lb. Women: 95 lb. Compare to August 17, 2017 Scaling This AMRAP is short and should be approached at full speed. Reduce the Read More …
July 26, 2018 WOD
Complete as many rounds as possible in 7 minutes of: 200-m sprint 50 double-unders Scaling Scale the double-unders so that you can avoid tripping up, quickly get back to the sprint. The focus of this workout should be intensity, not Read More …
July 13, 2018 WOD
Complete as many rounds as possible in 12 minutes of: 5 deadlifts 3 weighted bar muscle-ups Men: 315-lb. deadlift, 10-lb. ball for muscle-ups Women: 205-lb. deadlift, 6-lb. ball for muscle-ups Scaling This couplet combines a heavy weightlifting movement and a Read More …