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WOD

Strength/Skills: 2 Push Press + 3 Push Jerk *5 Sets to MAX out! Conditioner: 20 Min AMRAP Teams of 2 – 1 person works at a time – 20 Burpees over bar – 20 Hang Power Clean & Jerks 115/75 – 20 Pull-ups – 400m Run ...

Lees meer over WOD 25-5 / Press Complex
  • WOD 24-5 / Snatch Complex

  • Skill: Snatch work Strength: Every 2 mins for 12 mins – 1 Hi Hang Snatch + 1 Hang Snatch + 1 Snatch from the ground *Find a max on the complex for the day Conditioner: 9 Min AMRAP – 5 Burpees – 10 Push Press 95/65 – 20 DU’s ...

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  • LIGHT WOD 24-5 / Clean complex

  • Skill: Clean work Strength: Every 2 mins for 12 mins – 1 Hang Clean + 1 Clean from the ground Conditioner: 9 Min AMRAP – 5 Burpees – 10 Push Press 65/55 – 20 Single Unders ...

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  • LIGHT WOD 23-5 / Push Press

  • Strength/Skills: 15 mins for 5 sets of – 5 Push Press Strength Endurance: Push Press Max Effort Reps (-30% of 5rm) Conditioner: For Time! – 400m Run – 30 Pull-Ups – 30 Ball Slams – 200m Run – 20 Pull-Ups – 20 Ball Slams – 100m Run – 10 Pull-Ups – 10 Ball Slams ...

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  • WOD 23-5 / Push Press

    Strength/Skills: 15 mins for 5 sets of – 5 Push Press Strength Endurance: Push Press Max Effort Reps (-30% of 5rm) Conditioner: For Time! – 800m Run – 40 Pull-Ups – 40 Ball Slams – 600m Run – 30 Pull-Ups – 30 Ball Slams – 400m Run – 20 Pull-Ups – 20 Ball Slams ...

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  • WOD 22-5 / Overhead Squat

    Strength/Skills: 15 mins for 5 sets – 5 Overhead Squat Conditioner: 7 min AMRAP – 5 Deadlifts 225/155 – 10 Pull-Ups – 20 DU’s 2 Mins Rest then… 5 min AMRAP – 5 Burpees Over Bar – 10 Toes to Bar – 20 DU’s ...

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  • WOD 21-5 / Clean & Jerks

    Strength/Skills: 12 min E.M.O.T.M – 2 Clean & Jerks Conditioner: 12 MIN AMRAP – 10 Clean & Jerks 135/75 – 10 Push-ups – 10 Toes 2 Bar – 10 Leg Lifts ...

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  • WOD 20-5 / Back Squats

    Strength/Skills: 3 sets to find a 15 Rep Max – Back Squats Conditioner:  Teams of 2 – 6 rounds for time! Relay Style Athlete 1 – AFAP – 5 Thrusters 95/65 – 10 KB Swings 24/16 – 200m Row * Once athlete 1 comes in from the sprint, you will tag hands and athlete 2 will then perform ...

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  • LIGHT WOD 20-5 / Back Squats

    Strength/Skills: 3 sets of – 15 Back Squats Conditioner:  Teams of 2 – 4 rounds for time! Relay Style Athlete 1 – AFAP – 5 Wall Balls 14/12 – 10 KB Swings – 200m Row * Once athlete 1 comes in from the sprint, you will tag hands and athlete 2 will then perform the same thing. The ...

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  • WOD 19-5 / For time!

    Skill: DU’s Conditioner: For Time! – 30 Deadlifts 225/155 – 50 KB Swings 24/16 – 300 DU’s – 20 Deadlifts – 30 KB Swings – 200 DU’s – 10 Deadlifts – 20 KB Swings – 100 DU’s ...

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  • OUTDOOR 19-5 / For time & Reps

    Conditioner: In buddy teams: 1) 1k Run 2) AMRAP of – 3 Burpees – 6 Push-Ups – 9 Air Squats * Switch! Then…. 1) 1k Run 2) Max Slam Ball Ground of Shoulder * Switch! Then… 1) 1k Run 2) Max DU’s * Switch! ...

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  • WOD 18-5 / Front Squats

    Strength/Skills: 15 mins for 6 sets of – 3 Front Squats * 3 sec HOLD!!! Conditioner: 15 min AMRAP of: – 10 Hang Power Cleans 135/95 – 40 DU’s – 10 Strict Pull-ups – 30M Farmers Walk ...

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  • WOD 17-5 / HSPU

    Strength/Skills: Deficit HSPU / HSPU / Wallwalks / HS Hold / Push-Up * Pick a skill and perform 5 x 5 reps, 2 min rest b/w sets ** HS hold = 30 sec Conditioner: For MAX Reps *2 Mins Work, 30 Sec rest – Push Press 95/65 – Burpees – Cal Row – Wall Balls 20/14 – DU’s – KB Swings ...

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  • WOD 16-5 / Press Complex

    Strength/Skills: Every 2 Mins for 12 Mins – 1 Push Press + 2 Push Jerks * Find a Max on the complex Conditioner: 6 RFT – 6 Ring Dips – 8 Shoulder 2 Overhead 135/95 – 10 Ball Slams 20/14 – 20 DU’s TC = 12 Mins ...

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  • WOD 15-5 / Back Squats

    Strength/Skills: 15 mins for 5 sets – 5 Back Squats * 3 sec HOLD at the bottom!!! ** B/w sets MAX Pull-ups Conditioner: 12 Min AMRAP – 3 Power Snatches 135/95 – 6 Pull-Ups – 9 Air Squats – 11 Cal Ski *At 6 Mins run 400m ...

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  • WOD 14-5 / Push Press

    Strength/Skills: 15 mins to find an – 1 RM Push Press Conditioner: For time! – 200m run – 30 Toes to bar – 10 Push press 115/75 – 200m run – 25 Toes to bar – 15 Push press – 200m run – 20 Toes to bar – 20 Push press – 200m run – 15 Toes to bar – 25 Push press – 200m run – ...

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  • LIGHT WOD 13-5 / Clean & Jerk

    Strength/Skills: 15 mins for 5 sets of – 2 Clean & Jerks Conditioner: 3 Rounds of: – 3 Clean & Jerk 115/65 – 10 Push-ups – 200m Run ...

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  • WOD 13-5 / Clean & Jerk

    Strength/Skills: 15 mins for 5 sets of – 2 Clean & Jerks Conditioner: 4 Rounds of: – 3 Clean & Jerk 185/135 – 15 Push-ups – 400m Run ...

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  • OUTDOOR 12-5 / RFT

    Conditioner: 4 RFT – 35 KB Swings 24/16 – 30 Push-ups – 25 KB SDHP 24/16 – 20 Burpees – 800m Run TC = 45 mins ...

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  • WOD 12-5 / Front Squats

    Strength: Every 3 Mins for 15 Mins – 3 Front Squat **After each set do 10-12 Tempo Ring Rows Conditioner: Every 3 Mins for 15 Mins – 250m Row – 5 Pull-ups – 10 Wall Balls 20/14 – 15 KB Swings 24/16 *Time you have left is your rest. Each round should be an all out sprint!! ...

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  • WOD 10-5 / Team WOD

    Conditioner: Chipper for time! (1 person works at a time) Buy In: 100 DU’s (Each Person does this) – 100 Pull-Ups (1 person works while the other is doing a Deadlift hold) – 90 Squats (1 Person works while other is doing a Handstand hold) – 80 Deadlifts 135/75 (1 Person works while other is ...

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  • WOD 9-5 / Push Press

    Strength/Skills: 15 mins for 6 sets – 5 Push Press Conditioner: 10 min Ladder – 10 Squat Snatches 95/65 – 2 Muscle-ups – 8 Squat Snatches 115/95 – 4 Muscle-ups – 6 Squat Snatches 135/115 – 6 Muscle-ups – 4 Squat Snatches 155/135 – 8 Muscle-ups – 2 Squat Snatches 185/145 – 10 Muscle-ups ...

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  • WOD 8-5 / Deadlifts

    Strength/Skills: 15 mins for 6 sets – 5 Deadlifts Conditioner: For Time! A) 21-15-9 – Front Squats 115/75 – Burpees over the bar B) In the remaining time left, establish an – 1 RM Clean * TC = 12 mins ...

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  • WOD 7-5 / Bench Press

    Strength/Skills: 15 mins for 6 sets – 5 Bench Press Conditioner: 12 min AMRAP – 9 Toes to Bar – 12 Box Jump overs – 30 DU’s ...

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  • WOD 6-5 / Clean Complex

    Strength : 14 Mins E.M.O.T.M Even Mins: 1 Hi Hang Power Clean + Hang Power Clean + Power Clean From the Ground Odd Mins: 20 DU’s Conditioner: 12 Min AMRAP of: – 5 Toes to Bar – 7 Shoulder 2 Overhead 115/75 – 9 Deadlift 115/75 ...

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  • OUTDOOR 5-5 / 40 min ladder

    Conditioner: 40 min Ladder – 20 DB Ground to overhead 50/30 – 800m Run – 25 DB Ground to overhead – 800m Run – 30 DB Ground to overhead – 800m Run …..etc ...

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  • WOD 5-5 / Back Squats

    Strength/Skills: Every 3 Mins for 15 Mins – 5 Back Squats *3 sec HOLD!!! **Work up to a 5RM Conditioner: Teams of 2 – For Time – 800m Run (both teammates run at the same time) – 80 Pull-Ups – 80 DU’s – 80 KB Swings 24/16 – 80 Wall Balls 20/14 – 80 Sit-Ups * TC=20 mins ** 1 person works at a ...

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  • WOD 4-5 / Snatch Complex

    StrengthSkills: Snatch Complex – 20 Mins to find a Heavy Set Hi-Hang Snatch, Hang Snatch, Full Snatch Conditioner: 5 RFT – 10 Toes to Bar – 50ft Farmers Walk – 10 Push Press 115/75 – 1 Rope Climb (legless) ...

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  • WOD 3-5 / Thrusters

    Strength/Skills: 15 mins for 5 sets of – 5 Thusters * 2 Mins Rest b/w sets ** DO NOT DROP BARS OVERHEAD! Conditioner: 5 Rounds for time of – 10 Deadlifts 185/135 – 20 Bar Hops – 10 Wall balls 20/14 – 200m Row TC = 20 mins ...

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  • WOD 1-5 / Back Squats

    Strength/Skills: 4 Sets of – 4 Back Squats * 3 mins rest b/w sets Conditioner: 3 RFT of – 10 Power Cleans 135/95 – 20 Pull-ups – 30 SDHP 24/16 – 40 O/H Lunge steps 45/25 TC = 24 mins ...

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  • WOD 30-4 / Clean Complex

    Skill: 10 Mins to go over Clean Postions Strength: 14 Min E.M.O.T.M – Even Mins – 1 Hi Hang Power Clean + 2 Hang Power Clean – Odd Mins – 12 Half Kneeling DB Press Consitioner: 12 Min AMRAP of: – 10 Wall Balls 20/14 – 10 Burpees – 10 Push Press 115/75 ...

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  • WOD 29-4 / For MAX load!

    Strength/Skills: – Find your 5 RM Deadlift Conditioner: Deadlifts & Squats. – 5 DL – 40 SQ – 10 DL – 30 SQ – 20 DL – 20 SQ – 30 DL – 10 SQ – 40 DL – 5 SQ Rest = 3 mins b/w sets * Start with an 5 RM Deadlift, then immediatly do 40 Squats ** Perform ...

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  • WOD 28-4 / Endurance

    Strength: 20 Mins endurance Even Mins = 30 Secs Goblet Squats Odd Mins = 30 Secs Strict Pull-Ups Conditioner: For time! Buy In: Bring Sally up – Air Squats Rest 1 Min, then… 3 Rounds for time – 5 Muscle Ups – 10 Burpees – 200m Row ...

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  • WOD 26-4 / Push Press

    Strength/Skills: 15 mins voor 5 sets – 5 Push Press Conditioner: For Time! – 40 Hang Power Cleans 135/95 – 40 Shoulder 2 Overhead 135/95 – 40 Wall Balls 20/14 – 40 Toes 2 Bar – 4 Rope Climbs – 400m Row TC = 20 mins ...

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  • WOD 25-4 / Bench Press

    Strength/Skills: 15 mins for 6 sets – 5 Bench Press Conditioner: For time! 10,9,8,7,6,5,4,3,2,1 – KB Swings 24/16 – Box Jumps 24″/20″ – Burpees TC = 15 mins ...

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  • WOD 24-4 / 'Frindy'

    Skill: Thrusters Conditioner: For time! – 21 Thrusters 95/65 – 3 Rounds “Cindy” – 15 Thrusters 95/65 – 3 Rounds “Cindy” – 9 Thrusters 95/65 – 3 Rounds “Cindy” * Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats ...

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  • WOD 23-4 / Front Squats

    Strength/Skills: 15 mins for 5 sets of – 5 Front Squats Conditioner: 20 min AMRAP – 12 Power Cleans 95/65 – 10 Cal Bike – 12 Shoulder to Overhead 95/65 – 10 Cal Ski – 12 Wall Balls 20/14 – 10 Cal Bike ...

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  • EASTER WOD 22-4 / "Murph"

    Skills: Kipping/Butterfly Pull-ups Conditioner: For time! Hero WOD ‘Murph’ – 1600m Run – 100 Pull-ups – 200 Push-ups – 300 Squats – 1600m Run TC= 60 min ...

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  • WOD 20-4 / Strict Pull-ups

    Strength/Skills: 10 mins for 5 sets of – 5 Strict Pull-Ups * Weighted if you can! Then… For time! – 60 Burpees – 400m Run – 50 Pull-Ups – 400m Run – 40 KB Swings 24/16 – 400m Run – 30 Power Snatches 95/65 – 400m Run TC= 35 min ...

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  • WOD 19-4 / Hero "Roy"

    Strength/Skills: – WOD prep / mobility Conditioner: Hero WOD “Roy” 5 Rounds for  time – 15 Deadlifts 225/155 – 20 Box Jumps 24″ – 25 Pull-ups ...

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  • LIGHT WOD 18-4 / Back squats

    Strength/Skills: 15 mins for 6 sets – 12 Back Squats Conditioner: For Time! 21-15-9 of: – Power Cleans 75/55 – Knee Raises * Every 2 mins do 3 burpees Buy out: 3 Rope Climbs (Descents) ...

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  • WOD 18-4 / Back Squats

    Strength/Skills: 15 mins for 6 sets – 12 Back Squats @ 50-60% Conditioner: For Time! 21-15-9 of: – Power Snatches 115/75 – Toes 2 Bar * Every 2 mins do 5 burpees Buy out: 3 Rope Climbs (Legless) ...

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  • WOD 17-4 / HSPU

    Skill: 12 Min E.M.O.T.M Even Mins – 5 Hand Stand Push Ups Odd Mins – 30 Double Unders Conditioner: 12 Min AMRAP – 10 Push Press 115/75 – 10 Ring Dips – 10 Burpees ...

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  • WOD 16-4 / Deadlifts

    Strength/Skills: 12 mins for 5 sets of – 5 Deadlift Conditioner: 5 Rounds for time – 5 Box Jumps 30″/24″ (If you cannot land softly you MUST do Step Ups!) – 10 Pull Ups – 10 Thrusters 95/65 – 400m Run TC= 25 min! ...

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  • OLY 15-4 / Week 12

    Strength/Skills: A) 3 Sets of – 1 Hang Snatch + 1 Power Snatch B) 4 Sets of –  1 Clean Pull + 1 Clean C) 3,2,1,3,2,1 – Back Squats   ...

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  • LIGHT WOD 15-4 / Strict Press

    Strength/Skills: 12 mins for 6 sets of – 3 Strict Press Conditioner: For Time! – 10 Power Clean 65/55 – 2 Rope Climbs (Descends) – 20 Hand Release Push Ups – 10 Power Clean – 2 Rope Climbs – 15 Hand Release Push Ups – 10 Power Clean – 2 Rope Climbs – 10 Hand Release Push Ups – 10 Power Clean – ...

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  • WOD 15-4 / Strict Press

    Strength/Skills: 12 mins for 6 sets of – 3 Strict Press Conditioner: For Time! – 10 Power Snatch 95/65 – 1 Rope Climbs (Legless) – 20 Hand Release Push Ups – 10 Power Snatch – 1 Rope Climb – 15 Hand Release Push Ups- 10 Power Snatch – 1 Rope Climb – 10 Hand Release Push Ups – 10 Power Snatch – ...

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  • OUTDOOR 14-4 / For time

    Conditioner: For time – 800m Run – 50 Double KB Deadlifts 2×32/2x24kg – 400m Run – 75 Handrelease Push-ups – 200m Run – 100 Sit-ups – 150 Air squats ...

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  • WOD 14-4 / Squat variations

    Mobility work: Squat routines Conditioner: For time! – 50 Back Squat 135/105 – 40 Front Squat 115/95 – 30 Overhead Squat 95/65 – 20 Air Squats – 10 Box Jumps 24″/20″ ...

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  • WOD 13-4 / Power Cleans

    Strength: E.M.O.T.M for 10 mins – 2 Power Cleans @ 90% 1RM Conditioner: 15 Min AMRAP – 6 Hang Cleans 135/75 – 9 Deadlifts 135/75 – 12 Burpee lateral box jumps ...

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  • WOD 12-4 / Jacked 25

    Strenght/Skills: – WOD prep Conditioner: For time! “Jacked 25” – 25 Deadlifts 225/155 – 400m Run – 25 Toes To Bar – 400m Run – 25 Box Jumps – 400m Run – 25 Burpees – 400m Run – 25 C2B Pull Ups – 400m Run – 25 Goblet Squats 24/16 – 400m Run * Compare to previous score! ...

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  • LIGHT WOD 11-4 / Front Squats

    Strength/Skills: 16 mins for 5 sets – 5 Front Squats Conditioner: 15 Min AMRAP – 10 Wall Balls 14/12 – 1 Rope Climb (Descent) – 10 Knee raises – 25 Single Unders ...

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  • WOD 11-4 / Front Squats

    Strength/Skills: 16 mins for 5 sets – 3 Front Squats * 2 Min rest b/w sets Conditioner: 15 Min AMRAP – 10 Wall Balls 20/14 – 1 Rope Climb (Legless) – 10 Toes to Bar – 25 DU’s ...

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  • WOD 10-4 / KB Snatch

    Skills: KB Snatch Strength: 8 Mins E.M.O.T.M Even Mins: 5 KB Snatches L-Arm Odd Mins: 5 KB Snatches R-Arm Conditioner: Descending ladder – 50 Cal Bike – 10 Muscle-ups OR 10 C2B Pull-ups & 10 Push-ups – 40 Cal Bike – 10 Muscle-ups – 30 Cal Bike – 10 Muscle-ups – 20 Cal Bike – 10 Muscle-ups – 10 Cal Bike TC= 20 min ...

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  • WOD 9-4 / Bench Press

    Strength/Skill: 12 min for 6 sets – 3 Bench Press Conditioner: Against a 4 minute running clock, complete: 4 Sets of: – 25 KB Swings 24/16 – 400 Meter Run – DU’s x Max Reps *Rest 4 minutes between sets ...

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  • WOD 8-4 / Deadlifts

    Strength: 15 mins for 6 sets – 2 Deadlifts Conditioner: 6 rounds for time! – 5 Power Cleans 155/115 – 10 Wall Balls 20/14 – 400m Run TC = 22 mins ...

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  • OUTDOOR 7-4 / RFT

    Conditioner: 5 Rounds for time! – 800m Run – 15 KB Swings 24/16 – 15 Push ups – 15 KB SDHP – 15 KB Squats * TC = 35 mins ...

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  • WOD 7-4 / Overhead Squats

    Strength: Find a 3RM Overhead Squat Conditioner: for time! 18-15-12-9-6-3 – Thrusters 95/65 – Burpees TC = 20 mins ...

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  • WOD 6-4 / KB Snatch

    Skill: KB Snatch Conditioner: 3 Rounds For Time: – 400m run – 1 Rope Climbs (legless) – 14 KB snatches 24/16 – 21 Front Squats 135/95 – 28 OH Plate Lunges 45/25 ...

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  • WOD 5-4 / Weighted Pull-ups

    Strength: Strict Pull-Ups 5 × 5 Reps (weighted) Conditioner: For time! – 60 Burpees – 400m Ski erg – 50 Pull-Ups – 400m Air Bike (0.2 mile) – 40 KB Swings 24/16 – 400m Ski erg – 30 Power Snatches 95/65 – 400m Air Bike (0.2 mile) TC= 35 min ...

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  • WOD 4-4 / Clean Complex

    Power: Hang Clean + Clean & Jerk from Ground * 15 Mins to work up to a Peak Single on the complex Strength: Front Squat 5×2 * Tempo 3-1-X-1 Conditioner: 9 Min AMRAP – 10 Deadlifts 225/185 – 15 Wall balls 20/14 – 20 Flutter Kicks ...

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  • LIGHT WOD 4-4 / Front Squats

    Strength/Skills: 15 mins 6 sets – 6-6-4-4-2-2 Front Squats * Tempo 3-1-X-1 Conditioner: 9 Min AMRAP – 10 Deadlifts – 15 Wall balls – 20 Flutter Kicks ...

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  • WOD 3-4 / Deadlifts

    Strength/Skills: 15 mins for 6 sets – 3 Deadlifts Conditioner: 20 Min AMRAP of: – 3 Muscle-Ups – 6 Power Cleans 135/95 – 9 Burpees – 200m Row   ...

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  • WOD 2-4 / Strict Press

    Skill: 12 Min E.M.T.O.M Even Mins – 40 Sec Max DU’s Odd Mins – 8 HSPU Strength: Strict Press 4 × 8 Reps Conditioner: 3 RFT – 15 Overhead Squats 95/65 – 15 HR Push Ups ...

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  • OLY 1-4 / Week 11

    Strength/Skills: A) 3 Sets of – 5 Push Press * Light and Perfect! B) 3,2,1,1,1 –  Push Jerk C) 3 Sets of – 1 Power Clean + 1 Jerk x2 D) 3 Sets of – 3 Clean Pulls E) 3 Sets of – Weighted Planks x 30 seconds – KB Side Bends x 20 each side ...

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  • LIGHT WOD 1-4 / Power Clean

    Strength / Skill: Every 2 mins for 12 mins Power Clean Complex – 1 Hang Power Clean – 1 Power Clean – 1 Front Squat Conditioner: 15 Min AMRAP – 5 Thrusters 65/55 – 10 Wall Balls 14/12 – 20 Single Unders – 200m Run ...

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  • WOD 1-4 / Snatch

    Strength / Skill: Every 2 mins for 12 mins Power Snatch Complex – 1 Hang Power Snatch – 1 Power Snatch – 1 Overhead Squat Conditioner: 15 Min AMRAP – 5 Thrusters 115/75 – 10 Wall Balls 20/14 – 20 DU’s – 200m Run ...

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  • WOD 31-3 / Pull-ups

    Strength: Pull-ups 5-5-4-3-2 * Weighted if you can! Conditioner: 10 min AMRAP – 10 Box Jumps 24″/20″ – 10 Deadlifts 135/95 – 10 Hang Power Cleans 135/95 ...

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  • OUTDOOR 31-3 / 4 RFT

    Conditioner: 4 Rounds for time: – 600m Run – 40m Plate Overhead walking Lunges 55/35 – 30 Push-ups ...

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  • WOD 30-3 / Front Squats

    Strength/Skills: 5sets – 5 Front Squats * 2 min rest b/w sets ** B/w sets work on muscle-up progressions Conditioner: For time 21-15-9 of: – KB Swings 28/20 – DU’s – Goblet Squats 28/20 – Burpees * In between sets 800m Run ...

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  • WOD 29-3 / Team WOD

    Skill: Muscle Ups and Progressions Conditioner: 20 Min AMRAP Buddy teams – 6 Squat Cleans 185/135 – 6 Muscle Ups – 30ft Buddy Carry – 2 Rope Climbs – 200m Row (100m Each Athlete) ...

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  • LIGHT WOD 28-3 / Power Clean

    Skill: Power Clean Power: Every 90 secs for 12 mins – 1 Hi Hang Clean + 1 Clean from ground Strength: Back Squat 8-8-6-6 Conditioner: Tabatas (8 Rounds – 20 secs work / 10 secs rest) – Cal Bike – Rest 2 mins – Ring Dips ...

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  • WOD 28-3 / Snatch

    Skill: Snatch Power: Every 90 secs for 12 mins – 1 Hi Hang Snatch + 1 Snatch from ground Strength: Back Squat 8-6-4-2 Conditioner: Tabatas (8 Rounds – 20 secs work / 10 secs rest) – Cal Bike – Rest 2 mins – Ring Dips ...

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  • WOD 27-3 / Chipper for time!

    Skill: DU’s practice Conditioner: for time: – 50 Du’s – 45 Wall Balls 20/14 – 40 Pull-ups – 35 Burpees – 30 Box Jumps 24″/20″ – 25 KB Swings 24/16 – 20 Toes to Bar – 15 HR Push-ups – 1 Rope Climb (legless) TC = 25 mins ...

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  • LIGHT WOD 27-3 / Chipper for time!

      Skill: DU’s practice Conditioner: for time: – 50 Single Unders – 35 Wall Balls 14/12 – 30 Ring Rows – 25 Box Step-ups – 20 KB Swings 16/12 – 15 HR Push-ups – 10 Burpees – 2 Rope Climb (ascending) TC = 15 mins ...

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  • WOD 26-3 / Clean & Jerks

    Strength/Skills: Every 2 Mins for 20 Mins (10 Sets) – 1 Clean Pull – 1 Full Clean from Ground – 2 Split Jerks *Start with 50-60% of you 1 rm and increase 5% each set. Conditioner: 7 Min AMRAP – 7 Toes to Bar – 7 Burpees ...

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  • WOD 25-3 / Deadlifts

    Strength/Skills: 15 mins for 6 sets – 6-6-4-4-2-2 Conditioner: 14 min AMRAP of: – 7 Muscle-ups – 50 Wall Balls 20/14 – 100 DU’s ...

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  • OLY 25-3 / Week 10

    Strength/Skills: A) 3,3,2,2,1,1 – Muscle Snatch B) 3 Sets of –  2 SN PP + 2 OHS C) 3×3, 3×2, 3×1. – Snatch * Work consistency and keep the weight where you can feel fast and snappy. D) 5,4,3,2,1 – Front Squat         ...

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  • LIGHT WOD 25-3 / Deadlifts

    Strength/Skills: 15 mins for 6 sets – 6-6-4-4-3-3 Conditioner: 14 min AMRAP of: – 7 Ring Rows – 7 Push-ups – 25 Wall Balls – 100 Single Unders ...

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  • OUTDOOR 24-3 / 35 mins AMRAP

    Conditioner: 35 min AMRAP Complete as a complex starting on the right hand then go to the left, weight for KB: 24/16 – 10 KB Suitcase Deadlifts –  8 KB Front squats –  6 KB Power Cleans –  4 KB Clusters 300m Run * Breaking up your complex results in a 100m run penalty. ...

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  • WOD 24-3 / TEAM WOD

    Strength/Skills: – WOD prep Conditioner: 20 min Buddy AMRAP B1: 400m Run B2: AMRAP of – 10 Pull-Ups – 10 Toes-to-Bar – 10 Overhead Lunges Steps 45/35 * Partner 1 runs 400 meters while Partner 2 completes the AMRAP. When Partner 1 returns from the run, partners tag and switch places, picking up where they left off on the ...

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  • WOD 23-3 / Chipper for time

    Strength/skills: – Muscle up progression Conditioner: For Time! – 50 Cal Row – 40 Wall balls 20/14 – 30 Pull Ups – 20 Squat Cleans 135/95 – 10 Shoulder to Overhead 135/95 – 5 Muscle Ups ...

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  • WOD 22-3 / Open 19.5

    Strength/Skills: – WOD prep Conditioner: For Time! 33-27-21-15-9 – Thrusters 95/65 – Chest-to-bar Pull-Ups TC = 20 mins ...

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  • WOD 21-3 / Presses

    Strength/Skills: 3 rounds Max reps, 2 minute rest Strict Press  115/75 Push Press 115/75 Push Jerk 115/75 Conditioner: 18 min AMRAP – 10 HS Push-ups – 10 Knees to Elbow – 10 Push Press 95/65 – 10 OH lunge steps 45/25 – 10 Sit-ups ...

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  • LIGHT WOD 21-3 / Push Jerk

    Strength/Skills: 3 rounds Max reps, 2 minute rest Push Jerk Conditioner: 15 min AMRAP – 10 HR Push-ups – 10 Knee raises – 10 Push Press 65/55 – 10 OH lunge steps 25/10 – 10 Sit-ups ...

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  • WOD 20-3 / Clean & Jerk

    Strength/Skills: Clean & Jerk Conditioner: For Total Running Time and Max Weight 4 Rounds: – 5 Hang Power Cleans – 3 Push Jerks * the set needs to be completed unbroken!!! – 800m run ...

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  • LIGHT WOD 20-3 / Clean & Jerk

    Strength/Skills: Clean & Jerk Conditioner: For Total Running Time and Max Weight 3 Rounds: – 5 Hang Power Cleans – 3 Push Jerks * the set needs to be completed unbroken!!! – 400m run ...

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  • WOD 19-3 / Overhead Squat

    Strength/Skills: 15 mins for 6 sets – 3 Overhead Squats Conditioner: 4 RFT – 40 Cal Bike – 10 Overhead Squat 95/65 – 10 C2B Pull-Ups ...

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  • OLY 18-3 / Week 10

    Strength/Skills: A) 4 Sets of – 2 Hang Power Snatch + 1 Hang Snatch B) 4 Sets of –  1 Power Clean from Below Knee + 1 Push Jerk + 1 Behind the Neck Jerk C) 5,3,1,5,3,1,10,8. – Low Bar Back Squats * In between squat sets perform single leg DB Deadlifts x 10 each leg and Seated ...

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  • LIGHT WOD 18-3 / Clean

    Strength/Skills: Every 2 Mins for 16 mins – 1 Hi Hang Clean + 1 Hang Clean Conditioner: For Time 12-10-8-6-4-2 – Push Press 75/55 – Burpees – Box Step-ups ...

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  • WOD 18-3 / Snatch

    Strength/Skills: Every 2 Mins for 20 mins – 1 Hi Hang Snatch + 1 Hang Snatch Conditioner: For Time 12-10-8-6-4-2 – Push Press 115/75 – Burpee Box Jumps 24″/20″ ...

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  • OUTDOOR 17-3 / For Time!

    Conditioner: For time! – 1000m Run Then… 8 rounds of: * 10 DB Squat 35/20 * 5 Push-ups – 800m Run Then… 4 rounds of: * 10 DB Squat * 5 Push-ups – 600m Run Then… 2 rounds of: * 10 DB Squat * 5 Push-ups TC = 40 mins ...

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  • WOD 17-3 / TEAM WOD

    Skill/Strength: 15 Min E.M.O.T.M – 1st min MAX pull-ups – 2nd min 10 Toes 2 Bar – 3rd min 10 Cal Bike Conditioner: 15 min TEAM AMRAP of: – 2 Rope Climbs – 5 Muscle-ups – 10 Thrusters 115/75 – 20 Wall Balls 20/14 – 40 DU’s – 50ft Wheel barrel walk * 1 person works at a time!!! ...

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  • WOD 16-3 / AMRAP

    Skills: – WOD prep Conditioner: 25 min AMRAP – 6 Single arm DB Push Jerk 50/35 – 12 Toes to Bar – 24 Box Jumps 24″/20″ – 36 KB Swings 24/16   ...

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  • WOD 15-3 / Open 19.4

    Strength/Skills: 15 mins for 6 sets – 3-5 Bench Press Conditioner: For total time! 3 rounds of: – 10 Snatches 95/65 – 12 Burpees over the bar Then, rest 3 minutes before continuing with: 3 rounds of: – 10 Bar muscle-ups – 12 Burpees over the bar TC= 12 mins ...

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  • LIGHT WOD 14-3 / Overhead Squat

    Strength: Overhead squats – 3-3-3-3-3 with 3 sec hold!! Conditioner: 12 min AMRAP – 5 Ring Rows – 7 Box Jumps OR Step-ups – 9 Sit-ups – 13 Burpees ...

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  • WOD 14-3 / Overhead Squats

    Strength: Overhead squats – 3-3-3-3-3 with 3 sec hold!! **max strict pull-ups between sets Conditioner: 15 min AMRAP: – 5 Pull-ups – 7 Box Jumps 24″/20″ – 9 Sit-ups – 13 Burpees ...

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  • LIGHT WOD 13-3 / Push Press

    Strength/Skills: 15 mins for 6 sets – 5 Push Press ** As heavy as possible from the rack! Conditioner: 5 RFT – 5 Knee Raises – 10 KB Swing – 15 Single Unders ...

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  • WOD 13-3 / Push Press

    Strength/Skills: 15 mins for 6 sets – 5 Push Press ** As heavy as possible from the rack! Conditioner: 8 RFT – 5 Toes to Bar – 10 KB Swing 24/16 – 15 DU’s ...

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  • WOD 12-3 / Front Squats

    Strength/Skills: 15 mins for 6 sets – 8-8-6-6-3-3 Front Squats Conditioner: “ANGIE” for time… – 100 Pull-ups – 100 Push-ups – 100 Sit-ups – 100 Squats You can not break up the sequence, you must do 100 pull-ups before moving on to push-ups. ...

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