Category Archives: WODs

Friday – 1.20.17 – One arm KB

During Sunday’s OG a few coaches did a 5k and posted their scores.  That turned into this!   Love our community! WOD: On a 25 min clock complete the following for time: 10 Rounds 5 (R) Russian KB Swing (53/35) 5 (R) KB Thrusters 5 (L) Russian KB Swing 5 (L) KB Thrusters 10 Box


Thursday – 1.19.17 – Triplet

Danny is back!! Skill: Ring Dip WOD: 15-12-9-6-3 Calorie Row Ring Dip 2x HRPU


Wednesday – 1.18.17 – Back Squat

Burpee box jump overs and pull-ups with the 4:30 crew! Strength: Back Squat 5RM WOD: AMRAP 20 5 Deadlift (225/155) 10 Hollow Rock 20 Double Under


Tuesday – 1.17.17 – :30 max efforts

Create your own limits Strength: 2rm Hang Power Snatch WOD: 7 Rounds For Reps :30 Max Burpee Box Jump Over (24/20) :30 Max Pull Up


Monday – 1.16.17 – RFT

Post 5k feels WOD: 3 RFT 800m run 30 Squat Clean (95/65) 30 S2O


Saturday – 1.14.17 – Team WOD

Congrats on your first rope climb this week!! WOD: Teams of 2 – For Time: 100 Wall Ball (over rig) (20/14) 8 Rope Climb 200 Double Under 8 Rooe Climb 100 Back Squat (Crx 155/105 – Rx 135/95 – L1 95/65)


Friday – 1.13.17 – Double AMRAP

Drills and Skills WOD: AMRAP 7 5 Deadlift (Crx 315/225 – Rx 255/175 – L1 135/95) 10 V-Up REST 3 Min. AMRAP 7 10 Russian KB Swing (Crx 70/53 – Rx 53/35 – L1 35/26) 10 Burpee


Thursday – 1.12.17 – Triplet + Max Effort

Anthony looking good in his new FDC gear!       WOD: 17 Min. Cl0ck 800m Run 8 Rounds of: 5 Push Ups 10 Air Squat 400m Run 4 Rounds of: 10 Push Up 20 Air Squat Immediately following completion athletes will have exactly 7 min to establish a 1RM CNJ


Wednesday – 1.11.17 – “UP”

WOD: 50*40*30*20*10* Sit Up Step Up (24/20) * is 20 Pull Up


Tuesday – 1.10.17 – Row + RFT

How do you add accessory weight?! WOD: For Time: 1k Row Then… 4 rounds of 15 power snatch (Crx 95/65 – Rx 75/55 – L1 65/45) 30 Double Under