Wod 3.4.20

AMRAP 7:*Buy in 500 m row12 deadlifts (185/135) {Scale=135/95)12 Lateral barbell burpees -Rest 3 mins- AMRAP 7:Buy in 400 m row9 deadlifts (225/155) {Scale=155/105}9 Lateral barbell burpees -Rest 3 mins_ AMRAP 7: Buy in 300 m row6 deadlifts (275/185) {Scale=185/135}6 Read more…


WOD 2.29.20

Warm Up:5 Empty bar snatch pull10 Air squats10 alternating lunges — 3 times — AMRAP 21Hang snatch (95/65)Back squatsBarbell step ups (24″/20″box)200 m runReps = 2, 4, 6, 8, 10, 12, ….. Post workout:Resistance band hamstring stretchesPigeon poseChild’s post hold

WOD 2.26.20

Annie:For Time – 9 min cap DU/BFSU50-40-30-20-10**Single jump ropes must double the numbers for DU – 3 min rest- For time: 10 Power Cleans (155/105)50 Air Squats 10 Front Squats50 Air Squats10 Push Jerks50 Air Squats

WOD 2.24.20

For Time (15 min cap)21-15-9Wall ballsPushupsPush Press (95/65)Box jumpsKB Swings (53/35) ** 3 min break ** 12 Min Amrap*Count rounds and reps15 deadlifts (95/65)10 bent over row5 strict pullups

WOD 2.22.20

Warm up Part 1:500 m rowWith Empty Bar:10 Strict press10 Back squats10 Good Mornings –1 time–Warm up Part 2:10 Groiners10 Inchworms5 ROTR–1 time– WOD For Time21-15-9Cal Row (women row 15-10-5)Front Squats (95/65) 15-12-9Toes to BarHang squat clean 12-9-6Over bar lateral Read more…

WOD 2.21.20

Warm Up:5 Inchworms5 Jump squats10 Pass through3x Purgatory: For Time- *Cash In 25 Burpees 15 Box Jumps50 KB Swings (70/53)15 Box Jumps40 KB Swings15 Box Jumps30 KB Swings15 Box Jumps20 KB Swings15 Box Jumps10 KB Swings *Cash Out 25 Burpees