WOD

Part 1: OHS – 5×5 @ light to moderate weight Part 2: “Black & White” 3 RFT – 10 OHS, 20 Box Jumps, 60 DU. RX 95/65,... Read More

Part 1: EMOM 14: Minutes 1-2-3: Hang Snatch Pull + Hang Squat Snatch (62-65-68%) Minute 4: Rest Minutes 5-6-7: 2 Hang Squat Snatches (72-75-78%) Minute 8:... Read More

Part 1: 3 Rounds of 5 Turkish Situps(each side), 10 T2Rack, 20 Shoulder Taps. Rest 90 sec btw Part 2: “Wired” 4 RFT of 20 Pullups, 30... Read More

Part 1: Clean & Jerk Warm-up Part 2: “Sasquatch” Teams of 3 For Time (30 Minute Time Cap): 250 Clean and Jerks* *On the 0:00, 5:00,... Read More

Part 1: Backsquats – 5, 5, 4, 4, 3 Building to WOD weight. Rest 2 minutes. Part 2: “Everest” Comptrain Benchmark WOD 21-15-9 of Backsquats and Strict... Read More

Part 1: Hip Mobility Part 2: “5X5” Row 5×5 min w/3 min easy row between Notes: Long Row, 3 minutes of easy is meant to be... Read More

Part 1: EMOM 10 – Even:3 Thrusters, Odd: Power Cleans. Add weight after min 2 and min 6. Part 2: “Fight Club” Comptrain Benchmark WOD 3 Rounds... Read More

Part 1: Tabata Planks & Plate Twists Part 2: Partner Death by KBS/Goblet Squats. Min 1 – P1 does  1 KBS then P2 does 1 Goblet... Read More

Part 1: Movement Prep/Mobility Part 2: “Annie’s on the Run” For Time: 100 Double Unders, 50 Sit-ups, 100 Meter Run 80 Double Unders, 40 Sit-ups, 200... Read More

Part 1: I’s & T’s on the benches. Part 2: “Hot Stuff” For Time: 24-20-16-12: Calorie Row Alt Dumbbell Snatches Calorie Row V-Ups Notes: Go steady on... Read More

Part 1: Hand Stand Practice – Partner up working on free stand, kicking up to wall or wall walks. 10-12 minutes. Part 2: “Facemask” AMRAP 18 –... Read More

Part 1: EMOM 12 – Even 6-8 Weighted Sit-ups. Odd 5 Deadlifts Part 2: “Button Up” 3 Rounds of: 3 – Min Calorie Row 2 – Min... Read More

Part 1: Back Squats 8,8,6,4,2 Build to 2RM or Hvy 2. Rest at least 2 min. Part 2: “Itchy” AMRAP 9 – 18 Abmat Situps, 12 WBS,... Read More

Part 1: 2000m Row with stroke rate changes every 200 (20-24-20-26-20-28-20-26-20-24) Part 2: “Ragu” 4 RFT of 400m Run, 75 DU (150 SU). Notes: Rate change on the... Read More

Part 1: 90 sec max Strict Pullups, rest 1 min, 60 seconds max Strict PU, rest 1 min, 30 sec max Strict PU. Repeat format for... Read More

Part 1: Shoulder Press 5×5 at a moderate weight Part 2: “Katana” AMRAP 4 – 5 Push Jerks, 100m Run, 10 T2B. Rest 2 min. AMRAP... Read More

Warm up 1 mile run not for time try to maintain 75% pace Partner WOD 10 rnds each of 30 Dus or 60 Sus, 5... Read More

Build to heavy complex of Power Clean+Front Squat+Push Jerk in 20 min WOD: “Wiseman” from CFNE AMRAP 3 of 3 power cleans, 3 front squats,... Read More

Hang Power Snatch 4-4-3-2-1 3 RFT of 800m row, 25 WBS, 20 Box Jumps MetCon 4 rnds of :20 sec fluter kicks, then right into... Read More

Back Squats 4,4,3,2,1 bld to heavy (not 1 RM) 4 rnds of 400m run, 12 push press Rx 95/65, L2 75/55 L1 65/45 MetCon 3×16... Read More