WOD – 06-24-2015

Every Other Minute for 10 Minutes: 1 Deadlift @ 70-75% of 1RM + 5 Box Jumps (30"/24") then: 4 Rounds: AMRAP in 3 Minutes: 200m Run 10 Russian Kettlebell Swings (70/53 lbs) 10 Push … [Read more...]

WOD – 05-22-2015

Bulgarian Split Squat *front rack position 6-6-6-6-6-6  @ 31X1 then: Every Minute on the Minute for 10 Minutes (alternating): 10 Toes-to-Bar 6 Clean & Jerks (135/95 lbs) 3 … [Read more...]

WOD – 04-14-2015

Overhead Squat *20 minutes to work up to a heavy double - FULL RANGE OF MOTION! then: "PLATES FOR DAYS" For Time: Buy-in: 75 Doubleunders 3 Rounds: 30 Lunges w/ Plate Overhead … [Read more...]

WOD – 03-30-2015

Power Clean *15 Minutes to Find 1RM then: "NUTELLA" Every Minute on the Minute For 10 Minutes (alternating): 8 Power Clean (80% of 1RM) 10 Toes-to-Bar Post loads and rounds to … [Read more...]

WOD – 03-03-2015

Tabata Hollow Holds 20 Seconds Work / 10 Seconds Rest then: "SEEN THIS BEFORE" AMRAP in 10 Minutes: 5 Shoulder-to-Overhead (115/75 lbs) 10 Deadlifts (115/75 lbs) 15 Box Jumps … [Read more...]

WOD – 02-28-2015

"OPEN WOD 15.1" RX AMRAP in 9 Minutes: 15 Toes-to-Bar 10 Deadlifts (115/75 lbs) 5 Snatch (115/75 lbs) "OPEN WOD 15.1a" Immediately following 15.1 you have 6 Minutes to establish a … [Read more...]

WOD – 02-16-2015

Strict Press 5-4-3-2-1 *ascending weight; last rep should feel as close to 100% as possible then: "A DIFFERENT KIND OF FILTHY" 30-20-10 Kettlebell Swings (53/35 … [Read more...]

WOD -02-13-2015

Deadlift 5-4-3-2-1 then: "ZOODLES" AMRAP in 10 Minutes: 5 Front Squats (135/95 lbs) 10 Box Jumps (24"/20") 10 Toes-to-Bar 15 Situps Post loads, rounds and reps to Beyond … [Read more...]

WOD – 02-09-2015

Push Press 10-10-10 *should be heavy then: "DAY OF RECKONING" In Teams of 2: 400m Run Relay 200 Doubleunders 100 Situps 75 Pullups 50 Power Cleans (135/95 lbs) 400m … [Read more...]

WOD – 02-03-2015

"GINGYBREAD MAN" 5 Rounds for Time: 10 Power Cleans (115/85 lbs) 10 Shoulder-to-Overhead (115/85 lbs) 10 Box Jumps (24"/20") Post times and loads to Beyond The … [Read more...]