WOD – 05-20-2015

Sumo Deadlift 5-5-5-5-5 *heavy then: 3 Rounds - 1 Minute @ Each Station: Shoulder Taps (RX = Handstand Hold) V-ups Mountain Climbers Doubleunders 1 Minute Rest *score is … [Read more...]

WOD – 05-09-2015

"SUFFER SATURDAY 4" In Teams of 2: AMRAP in 20 Minutes: 20 Thrusters (105/75 lbs) 20 Bent-Over Rows (105/75 lbs) 20 Shoulder-to-Overhead (105/75 lbs) 20 Overhead Squats (105/75 … [Read more...]

WOD – 05-08-2015

Every Other Minute for 12 Minutes (6 Rounds): 3 Hang Power Clean + 3 Front Squat + 6 Push Press + 3 Front Squat + 3 Hang Power Clean *start w/ bar and increase weight if … [Read more...]

WOD – 05-06-2015

Paused Split Jerk work up to a heavy double *load weight in front rack, dip and pause - hold for 1-2 seconds then go; find proper positioning: weight in heels, chest vertical then: For … [Read more...]

WOD – 05-04-2015

Weighted Pullups 5-5-5-5-5 tempo: 50X1  (read article below on this) *scale to negative only if necessary SUPERSET w/: Hollow Body Rocks 10-10-10-10-10 *scale to 20 second hollow … [Read more...]

WOD – 05-02-2015

"SUFFER SATURDAY 3" 4 Rounds for Time: 400m Run 5 Unbroken Thrusters (135/95 lbs) 400m Run 15 Burpees *if you break up the thrusters you must restart the set OR: "WLC … [Read more...]

WOD – 04-28-2015

Back Squat 3-3-3-3-3 then: "THE TOWER" AMRAP in 7 Minutes: 7 Wallballs (20/14 lbs) 7 Burpees 2 Minute Rest AMRAP in 2 Minutes: Pushups Post loads, rounds and reps to … [Read more...]

WOD – 04-24-2015

Deadlift 5-5-5-5-5 then: "PILLOW FIGHT" AMRAP in 6 Minutes: 6 Deadlifts (185/135 lbs) 6 Burpees Over Bar 3 Minute Rest AMRAP in 6 Minutes: 10 Kettlebell Swings (70/53 … [Read more...]

WOD – 04-22-2015

Every Minute on the Minute for 15 Minutes - Rotate Through: 25 Seconds Handstand Hold 25 Seconds Hollow Body Hold 25 Second Wall-Facing Handstand Hold then: "PLATING UP" For … [Read more...]

WOD – 04-17-2015

Bench Press build to a heavy triple *close grip only then: "OUCHTOWN" 4 Rounds for Time: 1 Minute Max Wallballs 1 Minute Rest 1 Minute Max Burpees 1 Minute … [Read more...]