WOD

Part 1 Core work 4 rnds of 10 Dracula sit ups, :30 sec flutter kicks, 20 russian plate twists, rest 1 min btw rnds Part... Read More

Part 1 Front Squats 3-3-3-3 bldg to heavy but not a 3 rep max Part 2 3 RFT of 25 abmat sit ups, 150m Front... Read More

Lincoln Woods Partner WOD Teams of 2  2 RFT of 100 KB Lunges, partner not squatting must hold bottom of squat, 50 KBS partner not... Read More

Just a reminder all classes will be at Lincoln Woods on Saturday. There will only be 7:15 and 8:30. There will be NO 9:45.   ... Read More

Part 1 Push Press 5-4-3-2 building to a heavy 2 Part 2 For time 600m row then 3 rnds of 8C2B, 12 DB Push Press... Read More

WOD EMO2M for 20 min 200m run, 10 Thrusters Rx 95/65 L2 75/55 L1 65/45

WOD“Tough Hands”With a partner: 3 Rounds for time:60 Deadlifts (155lbs/105lbs)6 Rope Climbs (15′)60 Front Squats (155lbs/105lbs) L2 135/95 L1 95/65

Part 1 Clean Compex 1 clean pull+1 clean +2 front squats Build to moderate in 5 sets  Part 2 AMRAP 5 10 T2B, 30 Dus,... Read More

Part 1 Warm Up Rope Climbs Part 2 5 RFT 21 back squats, 1 legless rope climb Rx 135/95 L2 115/80 L1 95/65 Scale=2 rope... Read More

Team Triple 3000m run, 300DUS, 3000m row All work must be broken up evenly with one teamate working at a time

Part 1 Back Squats 4×4 of moderate weight, 65-70 % of 1RM  Part 2 AMRAP 10  25 DUS, 15 Ab mat sit ups, 10 Single... Read More

Part 1 Warm Up Push Jerk then build to WOD weight Part 2 Beef Jerky AMRAP 12  21 KBS, 14 KB reverse lunges, 7 Push... Read More

Part 1 Strict Press 5-5-5 at moderate weight rest 90 sec btw sets  Part 2 7 RFT 250m row, 7 HSPU Scaled HSPU=abmat>box push HSPU>bear... Read More

Part 1 Snatch Complex EMOM 7 Hang Power Snatch+Hang Squat Snatch+Overhead Squat  Start light and buikd to moderate in 4 sets then use that weight... Read More

Part 1 4-4-4-4 of DB rows, building Part 2 Strict Cindy AMRAP 20 of 5 Strict Pull ups, 10 Push Ups, 15 Squats  

Part 1: E2MOM 12 – 10 DB Lunges(5R/5L) & 10 DB Jerks(5R/5L). Moderate weight. Part 2: “TDC” 50-40-30-20-10 DU & Unbroken KBS. RX 35/22, L2... Read More

Donate here Part 1: Movement Warmup Part 2: “31 Heroes” AMRAP 318 Thrusters6 Rope Climbs11 Box Jumps. Partner #1 works. Partner #2 400m run w/sandbag... Read More

Part 1: EMOM 10 – DU/SU 30 on/30 off Part 2: Partner WOD, 1 mile run, 2000m Row. Break up equally, One works at a... Read More

Part 1: Strict Press 5×5 @ 60-70% 1RM Part 2: Hero WOD “Rahoi” AMRAP 1212 Box Jumps 6 Thrusters 6 Bar-Facing Burpees. RX 24/20, 95/65, L2... Read More

Part 1: TNG Deadlifts – 3,3,3,3,3 Build to heavy 3. Rest 2 min Part 2: For Time: 50 Deadlift, 50 DU, 50 Abmat Situps, 50... Read More