Category Archives: WODs

Tuesday – 1.16.18 – Big AMRAP

Jeremie getting “Open” ready    WOD AMRAP 20 50 Calorie Row  50 Burpee Box Jump Over (24/20) 5 Rope Climb 50 HSPU


Monday – 1.15.18 – Pause Front Squats + Couplet

Daily Read:  Consistency + Time = Big Changes: Be Patient    Michelle looking strong!!   Strength: 1 Front Squat + 1 (3) second Pause Front Squat + 1 Front Squat WOD: For Time: 21 Power Clean (135/95) 18 Front Squat 15 Power Clean 12 Front Squat 9 Power Clean 6 Front Squat Finisher: 4 Min


Saturday – 1.13.18 – Team 100’s

STRENGTH WOD: Teams of 2: 1 Mile Run (together) 100 Power Snatch (95/65) 100 Calorie Row 100 Toe 2 Bar 100 Calorie Assault Bike 100 s2o (95/65) ** Run is together – partition all others as needed**


Friday – 1.12.18 – Tempo Squats + Ascending Ladder

Rob – Single Arm DB OH Lunge    Strength: Est. 4rm Tempo Back Squat (32×1) WOD: 10 Minute Clock: Ascending ladder x 1 starting @ 5 Deadlift (225/155) 10 Alternating Pistols (5r/5l) after each set Finisher: Accumulate 1-2 Minute holds in each the lock out and bottom of the ring dip


Thursday – 1.11.18

Daily Read: Sprint to a 6 Pack Lindsay with a TEXTBOOK Push Up  WOD: ”Sprints then Sleds” 3 Rounds: :30 Shuttle sprints :30 Rest :30 Hollow Rock :30 Rest :30 Shuttle Sprints :30 Rest :30 Hollow Rock 1:00 Plank Then 3 Rounds: :30 Sled Push (empty) :30 Rest :30 V-up  :30 Rest :30 Sled Push


Wednesday – 1.10.18 – AMRAP

How a KB Swing should look at its end range! WOD: AMRAP 25 10 Cal. Assault Bike 15 Push Up 20 OH DB Lunge (10r/10l) 25 Double Under 


Tuesday – 1.9.18 – triplet

Attack the day!     WOD: For Time: 1K Row 100 KB Swing (53/35) 50 Pull Up (C2B if possible) Finisher: 3×20 GHD Back Ext.


Thank you to everyone who came out to celebrate the amazing year we have had!   STRENGTH: 1rm Hang Squat Clean WOD: For Time: 10-8-6-4-2 Hang Squat Clean (55-65% of 1rm) Burpee Box Jump Over (24/20) Then… 2-4-6-8-10 S20 Burpee Box Jump Over


Saturday – 1.6.18 – Partner WOD

Who we looking for?!   WOD: Teams of 2 200 DU 150 Reverse Lunge Steps 100 Deadlift (185/125) 50 Synchro Bar Facing Burpees


Friday – 1.5.18 – We are Open

Lets WOD!!     Strength: 2rm S2O WOD: 10-9-8-7-6-5-4-3-2-1 S2O (135/95) Back Squat