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WOD

Skill/Strength: E.M.O.T.M for 10 mins Even Mins: 2 Rope Climbs Odd Mins: 8-10 Kipping Handstand Push Ups Conditioner: 20 Min AMRAP - 10 Burpee Box Jumps 24″/20″ - 15 Hang Power Snatch 115/75 - 20 Wall balls 20/14 - 25 Cal Bike ...

Lees meer over WOD 18-1 / HSPU
  • WOD 17-1 / Back Squats

  • Strength: Every 2 mins for 10 mins - Back Squats 6-5-4-3-3 then perform 1 set of… - Back Squat x Max Reps @ 80% of 1 RM Conditioner: 3 RFT - 10 Clean & Jerks 135/95 - 15 Push Ups - 30 Air Squats TC = 15 mins * Compare if you can to 9-3-2016 ...

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  • WOD 16-1 / Strict Press

  • Strength/Skills: 15 mins for 6 sets - 5 Strict Press Conditioner: 25 min Buddy ladder - 1 Rope Climb - 3 Box Jumps 24″/20″ - 4 Thrusters 95/65 - 5 Toes to Bar - 1 Rope Climb - 4 Box Jumps 24″/20″ - 5 Thrusters 95/65 - 6 Toes to Bar - 1 Rope Climb - 5 Box Jumps 24″/20″ - 6 Thrusters 95/65 - ...

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  • OUTDOOR 15-1 / 35 min AMRAP

  • Conditioner: 35 min AMRAP - 10 KB Suitcase Deadlifts - 8 KB Front Squats - 6 KB Power Cleans - 4 KB Clusters - 300m Run * Complete as a complex starting on the right hand then go to the left, weight for KB: 24/16kg ...

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  • WOD 15-1 / Deadlifts

    Strength: Every 2 mins, for 16 mins - 5 Deadlifts Conditioner: 2 Rounds for Max Reps - 60 sec – Max KB Swings 28/20 - Rest 60 sec - 60 sec – Max Push-ups - Rest 60 sec - 60 sec – Max Cal Row - Rest 60 sec - 60 sec – Max Push Press 115/75 - Rest 60 sec - ...

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  • WOD 14-1 / Open 16.1 WOD

    Strength/Skills: Every 2 mins for 14 mins - 5 Thrusters Conditioner: 20 Min AMRAP - 10 Front racked lunge Steps 95/65 - 8 burpees over the bar - 10 Front racked lunge Steps 95/65 - 8 Pull-ups ...

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  • WOD 13-1 / Strongman

    Skills: - Tire Flips/Sledge Hammer Conditioner: Buddy Strongman WOD 10 min AMRAP, rotate every 2 mins, repeat 3 times - Max Rounds Prowler Push - Max Rounds Farmers Walk - Max Reps Tire Flips - Max Reps Sledge Hammers on Tire - Max Reps Slam Ball ground to over Over Shoulder * 4 min rest between rounds ** Range of ...

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  • WOD 12-1 / Front Squats

    Strength/Skills: 15 mins for 8 sets - 8-8-6-6-5-5-5-5 Front Squats Conditioner: For Time! 21-18-15-12-9-6-3 - Front Racked Lunge Steps 95/65 - DB Snatch 50/35 Alt. - DU’s ...

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  • WOD 11-1 / Clean Complex

    Strength/Skills: 15 mins for 8 sets - 1 Hi-Hang Clean + 1 Hang Clean + 2 Front Squats Conditioner: 10 RFT - 5 Thrusters 115/75 - 7 HPC - 10 Deadlifts TC = 20 mins ...

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  • WOD 10-1 / Pull-up variations

    Strength: Max Effort Strict Pull Ups / Chin Ups Set 1 – Wide Grip Pull Ups – rest 1 Min Set 2 – Regular Grip Pull Ups – rest 1 Min Set 3 – Mixed Grip Pull Ups (1 hand pull up, 1 hand chin up position) – rest 1 Min Set 4 – Mixed ...

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  • WOD 9-1 / Shoulder to Overhead

    Strength/Skills: Every 2 mins for 12 mins - 5 Shoulder 2 Overhead Conditioner: For time! - 50 Burpees - 25 Pull-ups - 50 Deadlifts 115/75 - 25 Shoulder 2 Overhead 115/75 - 50 Front Squats 115/75 - 25 Knees 2 Elbow - 50 Back Squats 115/75 - 25 Box Jumps 24″/20″   ...

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  • WOD 8-1 / Snatch Complex

    Strength/Skills: Every 2 mins for 16 mins - 1 Hang Snatch + 1 Snatch Balance + 1 OHS Conditioner: E.M.O.T.M for 21 mins: 1th Min– 15 KB Swings 24/16 2th Min– 4 Muscle Ups (Scale = 8-10 Chest to Bar Pull Ups) 3rd Min– 40 Sec Max DU’s ...

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  • WOD 7-1 / Bring-a-Friend day

    Skills: Thrusters/wall-balls Conditioner: 25 min AMRAP buddy WOD - 8 Thrusters 135/95 (friends: Wall Balls 20/14) - 6 Burpees - 11 Box Jumps 24″/20″ - 400m Run with KB 16/12 (friends without) * While buddy 1 is running, buddy 2 is doing the AMRAP then switch.   ...

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  • WOD 6-1 / Back Squats

    Strength/Skills: Every 2 mins for 14 mins - 8-7-6-5-5-5-5 Back Squats Conditioner: For time - 20 Thrusters 95/65 - 5 Toes 2 Bar - 40 DU’s - 15 Thrusters - 10 Toes 2 Bar - 40 DU’s - 10 Thursters - 15 Toes 2 Bar - 40 DU’s - 5 Thrusters - 20 Toes 2 Bar - 40 DU’s ...

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  • WOD 5-1 / Chipper for time!

    Skills: Double Unders Conditioner: For Time…. “The Wolf” - 40 Box Jumps 24″/20″ - 40 Pull-ups - 40 KB Swings 24/16 - 40 Front Racked Lunges 95/65 - 40 Sit-Ups - 40 HR Push-Ups - 40 Wall balls 20/14 - 40 Burpees - 40 DU’s ...

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  • WOD 4-1 / Push Press

    Strength: 15 mins for 7 sets - 8-6-4-3-3-3-3 Push Press Conditioner: 6 Min AMRAP - 5 Burpee Box Jumps 24″/20″ - 5 Push Press 115/75  3 mins rest, then… 6 Min AMRAP - 3 Ring Dips - 5 Thrusters 95/65 - 7 Slam Balls 20/14 ...

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  • WOD 3-1 / Clean Complex

    Strength: Every 2 mins for 16 mins -1 Clean from Ground + 1Hang Clean + 1 Front Squat * Work up to a max on the complex Conditioner: 7 Min AMRAP -7 Power Cleans 135/95 -7 Box Jumps 24″/20″ Rest 3 Mins, then… 3 Min AMRAP -Burpees * Perform as many burpees as possible in 3 mins! ...

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  • WOD 2-1 / Front Squats

    Strength/Skills: 20 mins for 8 sets - 5 Front Squat Conditioner: 12 Min AMRAP of: - 15 Pull-Ups - 20 Wall Balls 20/14 - 25 DU’s ...

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  • WOD 29-12 / Clean Complex

    Strength/Skills: Every 2 mins for 14 mins -1 Hi Hang Clean + 1 Hang Clean + 2 Front Squats *Work up to a max on the complex Conditioner: For Time! -50 Toes to Bar -40 Thrusters 95/65 -30 Push-ups -500m Row -30 Push-ups -40 Thrusters -50 Toes to Bar TC = 25 Mins ...

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  • WOD 28-12 / Deadlifts

    Strength/skills: Every 3 mins for 18 mins - 5 Deadlifts - 6-8 Strict Pull Ups * Work up to a Heavy set of 5 Deadlifts. ** After each set of deadlifts immediately perform your strict pull ups. Conditioner: 4 RFT Buy In: 500m Row - 30 KB Swings 24/16 - 25 Burpees - 20 Wall balls 20/14 * TC = 20 ...

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  • WOD 27-2 / Push Press

    Strength/Skills: Every 2 mins, for 14 mins - 3 Push Press * Work up to a heavy 3RM Conditioner: 20 Mins AMRAP of: - 5 Shoulder 2 Overhead - 10 Toes 2 Bar - 20 DU’s ...

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  • WOD 26-12 / X-MAS WOD

    Conditioner: For time! in team of 3 - 20 Synchro Burpees - 120 Deadlifts 225/155 - 20 Synchro Burpees - 90 Power Cleans 135/95 - 20 Synchro Burpees - 60 Shoulder to Overhead 135/95 - 20 Synchro Burpees - 60 Toes to Bar - 100 Syncho lunges ...

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  • WOD 24-12 / Power Snatch

    Skill: Power Snatch Conditioner: 3 Rounds for Time! - 50 DU’s - 10 Power Snatch 135/95 —-> 3 min rest 3 Rounds for Time! - 15 Cal Row - 10 Thrusters 115/75 —-> 3 min rest 3 Rounds for Time! - 15 Burpee Box Jumps - 15 HR Push-Ups ...

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  • WOD 23-12 / Chipper for time

    Strength/Skills: 15 mins for 6 sets - 5 Shoulder to Overhead Conditioner: For Time! - 30 Cal row - 30 Deadlifts 135/95 - 30 Cal row - 30 Hang Power Cleans 135/95 - 30 Cal row - 30 Front Squats 135/95 - 30 Cal row - 30 Shoulder to Overhead 135/95 - 30 Cal row - 30 Back Squats 135/95 TC = 30 mins   ...

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  • WOD 22-12 / Power Cleans

    Skills: 15 mins - Power Cleans Conditioner: 20 Min AMRAP - 25 Cal Row - 25 HR Push-Ups - 25 Pull-Ups - 25 Wall Balls 20/14 - 25 Power Cleans 115/75 ...

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  • WOD 21-12 / Front Squats

    Strength/Skills: 15 mins for 6 sets - 6 Front Squats Conditioner: in front of a 25 min running clock - 1 min Air Squats - 2 min DU’s - 3 min Push Ups - 4 min KB snatches 24/16 - 5 min Pull-Ups (any style) - 4 min KB Swings 24/16 - 3 min Sit-Ups - 2 min Box Jumps 24″/20″ - ...

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  • WOD 20-12 / Kipping Pull-ups

    Skills: 15 mins to work on - Kipping/Butterfly Pull-ups Conditioner: For Time! “Annie meets Cindy” - 50 DU’s, 50 Sit ups - 3 Rounds Cindy ( = 5 pull ups, 10 push ups, 15 squats) - 40 DU’s, 40 Sit ups - 3 Rounds Cindy - 30 DU’s, 30 Sit Ups - 3 Rounds Cindy - 20 DU’s, 20 Sit Ups - ...

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  • WOD 19-12 / "Kettlebell Fun"

    Skills: KB Snatch Conditioner: For time - 100 KB Swings - 100 KB Shoulder to Overhead - 100 KB Snatches ( alternate L + R ) - 100 KB Front Squats - 100 KB Lunges * Use a 24/16kg KB, break it up in half to scale down! ** TC = 35 mins ...

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  • WOD 18-12 / Bench Press

    Strength/Skills: 15 mins for 6 sets - 5 Bench Press Conditioner: For Time! Buy in: 40 Cal Bike 5 rounds of: - 9 Thrusters 115/75 - 18 Cal Row -  36 DU’s Buy out: 40 Cal Bike TC = 25 mins ...

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  • WOD 17-12 / HSPU

    Strength/Skills: 15 min work - HSPU Conditioner: For Time! - 60 Deadlifts 135/95 - 50 Box Jumps 24″/20″ - 40 Burpees - 30 Sit-ups - 20 C2B Pull-Ups - 10 HSPU - 5 L-Sit Ring Dip TC = 25 mins ...

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  • WOD 15-12 / Overhead Squats

    Strength/Skills: 15 mins for 5 sets - 8 Overhead Squats Conditioner: For Time! - 50 Wall Balls 20/14 - 40 KB Swings 24/16 - 30 Pull-Ups - 40 Wall Balls 20/14 - 30 KB Swings 24/16 - 20 Pull-Ups - 30 Wall Balls 20/14 - 20 KB Swings 24/16 - 10 Pull-Ups - 20 Wall Balls 20/14 - 10 KB Swings 24/16 -  5 Pull-Ups TC ...

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  • WOD 14-12 / Hang Power Cleans

    Strength/Skills: 15 mins to complete 5 sets - 5 Hang Power Cleans * As heavy as you can! Conditioner: 3 RFT - 60 DU’s - 20 Deadlifts 155/115 -  20 HSPU - 20 Toes to Bar - 10 Hang Power Cleans 155/115 TC = 25 mins ...

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  • WOD 13-12 / Front Squats

    Strength/Skills: Every 2 mins for 10 mins - 8 Front Squats Conditioner: 6 RFT (Each) - 250m Row - 12 C2B Pull-Ups - 15 Thrusters 95/65 TC = 30 mins ...

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  • WOD 12-12 / Power Snatch

    Skill: Power Snatch Conditioner: For MAX Weight & Completion 30 min E.M.O.T.M - 10 Burpees - 1 Power Snatch ...

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  • WOD 11-12 / Deadlifts

    Strength/Skill: 15 mins, 6 sets - 8 Deadlifts Conditioner: For Time! - 30 Deadlifts 225/155 - 50 KB Swings 24/16 - 300 DU’s - 20 Deadlifts 225/155 - 30 KB Swings 24/16 - 200 DU’s - 10 Deadlifts 225/155 - 20 KB Swings 24/16 - 100 DU’s * TC = 30 mins ...

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  • WOD 10-12 / 1RM Split Jerk

    Strength/Skills: 15 mins to find an 1RM - Split Jerk * Start around 50% of your 1RM! Conditioner: For time! - 1000M Row Immediately followed by… 4 Rounds of: - 5 Power Snatches 135/95 - 10 HR Push Ups - 20 Wall Balls 20/14 ...

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  • WOD 9-12 / 1RM Clean

    Strength/Skills: 20 mins to find an 1 RM - Power/Squat Clean Conditioner: For time! 21-18-15-12-9-6-3 - Power Clean 115/75 - KB Swings 24/16 - Ring Push-ups - Sit Ups TC = 25 min ...

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  • WOD 8-12 / 1RM Strict pr. / Push pr. / Push Jk

    Strength/Skills: 20 mins to find 1 RM - Strict Pr. / Push Pr. / Push Jerk Conditioner: 12 mins AMRAP - 5 C2B Pull-ups - 10 Burpee on target - 5 Thrusters 115/75 ...

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  • WOD 7-12 / "Maximus"

    Conditioner: For Time “Maximus” - 37 Push Ups - 37 Toes 2 Bar - 37 Shoulder 2 overhead 135/95 - 37 Pull Ups - 37 O/H Lunge steps 55/35 - 37 Hang Power Cleans 135/95 - 37 Burpees Buy out: - 19 Cal Row - 80 Du’s * Birthday WOD Coach Maxime, started from age 34 …every year we are adding 1 rep! ...

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  • WOD 6-12 / 1RM Snatch

    Strength/Skills: 15 mins to find your 1RM - Snatch Conditioner: 6 RFT - 10 Push Press 115/75 - 10 Burpee Over Bar * Every 2 mins do 25 DU’s TC= 15 Min ...

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  • WOD 5-12 / 1RM Thrusters

    Strength/Skill: 15 mins to find an 1 RM - Thruster Conditioner: For Time! - 21 Thrusters 115/75 - 21 Pull-ups - 15 Thrusters - 15 C2B Pull-Ups - 9 Thrusters - 9 Muscle-Ups * TC = 15 mins * Compare to 19-01-2017 ...

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  • WOD 4-12 / 1RM Strict Press

    Strength/Skills: 15 mins to find an 1 RM - Strict Press Conditioner: For Time! - 30 HR Push Ups - 15 Toes 2 Bar - 30 Walls Balls 20/14 - 15 Toes 2 Bar - 30 Pull Ups - 15 Toes 2 Bar - 30 Shoulder 2 Overhead 135/95 - 15 Toes 2 Bar - 30 KB Swings 28/20 TC = 20 mins Compare ...

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  • WOD 3-12 / 1RM Overhead Squat

    Strength/Skills: 20 mins to find your 1 RM - Overhead Squats * Start at 55%, then 6 attempts. Conditioner: For Time! - 21 Overhead Squats 95/55 - 6 Strict Pull-Ups - 18 Overhead Squats - 9 Strict Pull-Ups - 15 Overhead Squats - 12 Strict Pull-Ups - 12 Overhead Squats - 15 Strict Pull-Ups - 9 Overhead Squats - 18 Strict Pull-Ups - 6 Overhead ...

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  • WOD 2-12 / 1RM Push Press

    Strength/Skills: 15 mins to find an 1 RM - Push Press Conditioner: For time! - 200m row - 30 Toes to bar - 10 Push Press 95/65 - 200m row - 25 Toes to bar - 15 Push Press 95/65 - 200m row - 20 Toes to bar - 20 Push Press 95/65 - 200m row - 15 Toes to bar - 25 Push Press ...

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  • WOD 1-12 / Test Day 5

    Strength/Skills: ‬15 mins to find your 1 RM ‪ Test: Front Squat; take 6 attempts * Build to a heavy single (start at 55%, try to reach your max or exceed) ‬ ‪ ‪Conditioner: Every 5 mins for 15 mins ‪- 21 Wall Balls 20/14 ‪- 15 Hang Squat Cleans 115/75 ‪- 9 Burpee Box Jump Overs‬ ...

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  • WOD 30-11 / Test day 4

    Strength/Skills: 15 mins Test: 1RM Bench Press * Take 6 attempts to build to a heavy single (start at 55%, try to reach your max or exceed) ‬ Conditioner: 15 min ladder 1-2-3-4-5 etc… Pull-ups 2-4-6-8-10 etc… KB Swings 24/16 ...

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  • OUTDOOR 29-11 / For time!

    Conditioner: Complete for time 3 Rounds of: - 7 KB Deadlift 2×20/2×12 - 7 KB Power Cleans - 7 KB Front Squat - 300m Sprint —-> 2 min Rest 3 Rounds of: - 5 KB Deadlift 2×20/2×12 - 5 KB Power Cleans - 300m Sprint - 5 KB Front Squat - 300m Sprint —-> 2 min Rest 3 Rounds of: - 3 KB Deadlift 2×20/2×12 - 300m ...

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  • WOD 29-11 / Deadlifts

    Strength/Skills: Take 15 mins to build in 6 sets Test: 1RM Deadlift in 8 Attempts ‬ Skill Review: Kipping Pull-ups ‬ ‪Conditioner: Every 5 mins for 20 mins ‪- 5 Hang Power Snatches 115/85 ‪- 10 Pull-ups ‪- 15 Burpees‬ ‪- 20 Wall Balls 20/14 ‪- 30 DU’s ...

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  • WOD 28-11 / Test day 2

    Strength/Skills: 15 mins, 6 sets Test: Clean and Jerk find your 1RM in 8 Attempts ‬ ‪Conditioner: 4 Rounds For Time! ‪- 40 Cal Bike ‪- 30 Sit-ups‬ ‪- 20 Push-ups ...

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  • WOD 27-11 / Test day 1

    Strength/Skills: ‪Test 1: Back Squat; take 6 attempts to build to a heavy single * Start at 55%, try to reach your max or exceed ‪Test 2: 3 Sets: Strict Pull ups; max total reps *Partner Assisted; everyone hangs from the Bar today! ‪Skill Review: Rowing Technique ‬ ‪Conditioner: 2 Rounds, 7 min AMRAP ‪- 15 Cal Row‬ ‪- ...

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  • WOD 26-11 / Snatch

    Strength/Skills: 15 mins - Snatch 1-1-1-1-1-1-1-1-1 Conditioner: For time! - 50 DU’s - 25 O/H KB Lunge steps 24/16 - 50 DU’s - 5 Snatches 95/65 - 5 Snatches 115/75 - 5 Snatches 135/95 - 5 Snatches 155/115 - 5 Snatches 175/125 - 50 DU’s - 25 O/H KB Lunge steps 24/16 - 50 DU’s ...

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  • WOD 25-11 / Team WOD

    Strength/Skills: WOD prep Conditioner: 2 RFT in buddy Teams ‪- 100 KB Swings 24/16 ‪- 80 Burpees‬ ‪- 60 Cal Row/Bike ‬ ‪- 40 Box Jump Overs‬ 24″/20″ ‪- 20 HSPU * Break up the reps any way you want‬ ...

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  • WOD 24-11 / Mobility Friday

    Strength/Skills: 10 mins to work on weaknesses - Mobility drills Conditioner: 3 RFT - 70 Sit-ups - 60 KB Swings 24/16 - 50 Alt KB snatches 24/16 - 40 Push- ups TC = 40 mins ...

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  • WOD 23-11 / Snatch Complex

    Strength/Skills: ‪8 min E.M.O.T.M ‬ ‪- 1 Hang Power Snatch + 1 OHS * Building to a tough set in the complex‬ ‪Conditioner: 10 Rounds For Time! ‪- 5 Deadlifts 225/155 ‪- 5 Chest To Bar Pull ups ‪- 20 DU’s ...

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  • OUTDOOR 22-11 / 35 min Ladder

    Conditioner: 35 min Ladder - 1 Hill Sprint - 1x Walking Lunges Downhill - 10 KB Swings 24/16 - 600m Run - 2 Hill Sprints - 2x Walking Lunges Downhill - 12 KB Swings 24/16 - 600m Run - 3-3-14/600m - 4-4-16/600m etc…. ...

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  • WOD 22-11 / Bent over Row

    Strength/Skills: Every 2 mins for 12 mins - 8 Bent over Rows - 8 DB Bicep curls Conditioner: 5 Rounds ‪1 min AMRAP Box Jump Overs 24″/20″‬ ‪1 min AMRAP Wall Balls 20/14 ‪1 min AMRAP Cal Row‬ ‪1 min Rest‬ ...

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  • WOD 21-11 / Back Squats

    Strength/Skills: Every 2 mins for 16 mins - 3 Back Squats Conditioner: 30 min E.M.O.T.M - 2 Deadlifts - 1 DL High-pull - 2 Power cleans - 1 Squat clean Min 1 – 10: 135/95 Min 11 – 20: 155/115 Min 21 – 30: 185/125 * Complete the following complex within the minute. Do it unbroken as long as possible. If ...

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  • OUTDOOR 20-11 / AMRAP

    Conditioner: 7 min AMRAP - 5 Wall Jumps - 50m Sprint - 50m Jog back —-> 2 min rest 7 min AMRAP - 10 Broad Jumps - 50m Sprint - 50m Jog back —-> 2 min rest 7 min AMRAP - 15 Jumping Lunges - 50m Sprint - 50m Jog back ...

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  • WOD 19-11 / Bench Press

    Strength/Skills: Every 2 mins for 12 mins - 5 Bench Press + AMRAP Ball Push-ups Conditioner: 5 RFT - 2 Rope climbs - 20 Sit-ups - 10 Ring Push-ups - 20 Wall balls 20/14 TC = 25 mins ...

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  • WOD 17-11 / Hang Snatch

    Strength/Skills: 10 min E.M.O.T.M ‪- 1 Hang Muscle Snatch + 2 Hang Power Snatch Conditioner: 3 Rounds With an 3 min running clock ‪- 500/400m Row‬ ‪In remaining time, ‬ ‪AMRAP Power Cleans and Jerks 135/95 ‪* 2 min rest‬ b/w rounds ...

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  • WOD 16-11 / Front Squats

    Strength/Skills: 5 Sets: ‬ ‪- 3 Front Squats @80-85%‬ ‪ – 3-6 HSPU ‪Conditioner: For Time! ‪- 50 Burpees‬ ‪- 30 Toes To Bar‬ ‪- 40 DB Snatch alt. 55/35 ‪- 30 Pull ups ‪- 50 Burpees‬ ...

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  • WOD 15-11 / Push Press

    Strength/Skills: 10 mins, 5 sets ‪- 4 Push Press‬ ‪- AHAP! Conditioner: Teams of 2 For Time! ‪54-42-30-18-18-30-42-54‬ ‪- Thrusters 95/65 ‪- Cal Row‬ ‪- Sit-ups‬ ‪* Both partners must complete half the reps at each movement‬ ...

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  • WOD 14-11 / Bent over Rows

    Strength/Skills: Every 2 mins for 12 mins ‪- 8 Bent over Rows AMRAP Ball Push-ups ‪Conditioner: 7 Rounds For Time: ‪- 6 Deadlifts 225/155 ‪- 3/2 Wall Walks‬ ‪- 40 DU’s TC = 20 mins ...

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  • WOD 13-11 / Squat clean & Jerks

    Strength/Skills: ‬ ‪A. 8 min E.M.O.T.M ‪- 1 Squat Clean @80% ‬ ‪B. 8 min E.M.O.T.M ‪- 1 Split Jerk * Building to a heavy single ‪Conditioner: Every 4 mins For 20 mins ‪90 sec AMRAP Hang Power Snatch 95/65 ‪90 sec AMRAP Burpees Over the Bar‬ ...

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  • WOD 12-11 / Team WOD

    Conditioner: In Buddy-teams A: 6 min AMRAP - Thrusters 45/35 Then… 10 mins to find your 2 RM Overhead squat. Alternate with your buddy. —> 3 min Rest/group stretch-mobility B: 4 min AMRAP - Thrusters 45/35 Then… 10 mins to find your 2 RM Front squat. Alternate with your buddy. —> 3 min Rest/group stretch-mobility C: 2 min AMRAP - Thrusters 45/35 Then… 10 ...

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  • Competition WOD 3

    WOD 3 RX – 12 min AMRAP -10 Box Jumps 30″/24″ -20 HR push ups -30 Toes to Bar -40 DB Snatch 50/35 Alt. -50 Cal Row WOD 3 Scaled – 12 min AMRAP -10 step ups -20 DB Snatch 35/17.5 Alt. -30 Cal Row ...

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  • Competition WOD 2

    WOD 2 RX – For Time Buy in – 30 Cal Bike -42 Wallballs 20/14 -21 Pull ups -30 Wallballs 20/14 -15 pull ups -18 Wallballs 20/14 -9 pull ups WOD 2 – Scaled – For Time -40 Wall balls 12/8 -20 Cal Bike -30 Wall balls 12/8 -15 Cal Bike -20 Wall balls 12/8 -10 Cal Bike ...

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  • Competition WOD 1

    WOD 1 RX – For Time -15 Burpees over bar -15 power clean 135/85 -10 burpees over bar -10 power clean 155/105 -5 burpees over bar -5 power clean 185/125 WOD 1 Scaled – For Time -15 Burpees -15 power clean 95/65 -10 burpees -10 power clean 115/75 -5 burpees -5 power clean 135/85   ...

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  • WOD 11-11 / Bench Press

    Strenght/Skills: 15 mins 6 sets - 3 Bench Press Conditioner: 8 Rounds ‪- 3 Deadlifts @70% of 1RM‬ ‪- 250m R0w ‪- 8/6 Pull up‬s - 90 sec Rest * ‪Score = fastest and slowest time ‬ ...

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  • WOD 10-11 / Bent over Row

    Strength/Skills: 3 Sets ‪- 10 BB Back Rack Box Step-up ‪- 6-8 BB Bent Over Row ‪AMRAP Ball Push ups‬ ‪Conditioner: 20 min AMRAP ‪- 20 Box Jump Overs‬ 24″/20″ ‪- 20m Farmers Walk ‪- 20 Moutain Climbers ...

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  • WOD 9-11 / Clean complex

    Strength/Skills: Every 2 mins for 16 mind ‬ ‪- 1 Clean + 1 Hang Clean + 3 Front Squats ‪ ‪Conditioner: For Time! ‪- 10 Clean and Jerks 135/95 ‪- 50 DU’s ‪- 10 Clean and Jerks‬ ‪- 75 DU’s ‪- 10 Clean and Jerks‬ ‪- 100 DU’s ...

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  • WOD 8-11 / Front Squats

    Strength/Skills: ‬5 Sets: ‬ ‪- 3 Front Squat @80% ‬ ‪- 20-30s Wall HS hold ‪Conditioner: 3 Rounds For Time! ‪- 850m Row‬ - ‪30 Wall Balls 20/14 ...

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  • WOD 7-11 / Deadlifts

    Strength/Skills: 15 mins 7 sets ‪- 5 Deadlifts ‪ ‪Conditioner: 15 min AMRAP: ‬ ‪- 20 Thrusters 95/65 ‪- 20 Burpee Box Jumps 24″/20″ ...

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  • OUTDOOR 6-11 / E.M.O.T.M

    Conditioner: 35 min E.M.O.T.M 1st min = 20 Sit-ups 2nd min = 10 Burpees 3th min = 100m Sprint 4th min = 30 sec Plank Hold 5th min = 20 Air Squats ...

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  • WOD 6-11 / Muscle Snatch

    Strength/Skills: Every 2 mins for 14 mins ‬ ‪- 3 Hang Muscle Snatch ‬ * ‪We are working on hip explosion from the Pull. ‬ ‪ Conditioner: 2 Rounds:‬ ‪3 mins to complete:‬ ‪- 400m Run‬ ‪In remaining time,‬ ‪AMRAP Pull ups‬ ‪—> 1 min Rest‬ ‪3 mins to complete:‬ ‪- 400m Run‬ ‪In remaining time,‬ ‪AMRAP DB Snatch 55/35 ‪—> 1 min Rest‬ ‪* Score ...

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  • WOD 5-11 / Cleans

    Strength/Skills: 10 min E.M.O.T.M - 1 Clean Power or Squat @ 80% Conditioner: 24 min AMRAP in Teams of 2 ‪- 100 DU’s (switching every 25 reps)‬ ‪- 20 Hang Squat Cleans 95/65 (switching every 10 reps)‬ ‪- 20 Toes to Bar (switching every 10 reps)‬ ...

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  • WOD 3-11 / Mobility

    Strength/Skills: 10 mins - Mobility work Conditioner: “Diane” 21-15-9 - Deadlifts 225/155 - HSPU —> 8 min rest 15-9-6 - Deadlifts - HSPU —> 4 min rest 9-6-3 - Deadlifts - HSPU TC = 35 mins ...

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  • WOD 2-11 / Push Press

    Strength/Skills: 4 Sets ‪- 3 Push Press from the rack ‪- 8 DB Seal Row ‬ ‪ ‪Conditioner: 20 min E.M.O.T.M ‪Min 1= 30sec DU’s ‪Min 2= 30sec Ball Slams ‪Min 3= 30sec Row‬ ‪Min 4= 30sec Double KB OH Hold 24/16 ...

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  • OUTDOOR 1-11 / RFT

    Conditioner: 5 RFT - 35 KB Swings 24/16 - 30 Push-ups - 25 KB SDHP 24/16 - 20 Burpees - 800m Run ...

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  • WOD 1-11 / Weighted Lunges

    Strength/Skills: ‬Every 2 mins for 12 mins ‪- 10 Lunges ‪Conditioner: For time! - ‪75 DU‘s ‪- 30 Thrusters 115/95 ‪- 20 Cal Bike ‪- 75 DU’s ‪- 30 Thrusters‬ - ‪20 Cal Bike ...

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  • WOD 31-10 / Bench Press

    Strength/Skills: ‬Every 2 mins for 12 mins ‪- Bench Press ‪Then… 3 sets - 8 DB Seesaw Press Conditioner: 5 Rounds For Time:‬ ‪- 15 Cal Row‬ ‪- 10 DB Shoulder to O/H ‪- 5 Muscle-ups ‪- 1 Min Rest TC = 25 mins ...

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  • WOD 30-10 / Back Squats

    Strength/Skills: Every 2 mins for 12 mins ‪- 2 Back Squat‬s * 50/60/70/80/85/90% ‪Then… 3 Sets: ‬ ‪AMRAP Strict Pull-ups‬ ‪* Rest at least 1 min b/w sets‬ ‪Conditioner: 3 X 5 Min AMRAP:‬ ‪- 6 Burpee Pull ups‬ ‪- 12 Hang Power Clean 95/65) ‪* Rest 3 mins b/w AMRAP’s ...

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  • WOD 29-10 / Hip Thrusters

    Strength/Skills: 5 Sets:‬ ‪- 10 Barbell Hip Thrusters ‬ ‪- 5 HSPU ‬ ‪ ‪Conditioner: For time! ‪- 1k Row‬ ‪- 200m Farmers Carry 55/35 ‪- 50 Sit-ups‬ ‪- 1 Mile Bike ‪- 50 Sit-ups‬ ‪- 200m Farmers Carry‬ ‪- 1k Row‬ ...

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  • WOD 28-10 / Power Cleans

    Strength/Skills: - Power Cleans Conditioner: 30 mins E.M.O.T.M Min 1 – 10 = 5 Hang Power Cleans + 7 Front Squats 135/95 Min 11 – 20 = 3 Hang Power Cleans + 5 Front Squats 175/120 Min 21 – 30 = 1 Hang Power Clean + 3 Front Squats 200/145 ...

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  • WOD 27-10 / Push Press

    Strength/Skills: ‬10 min E.M.O.T.M: - ‪3 BTN Snatch Grip Push Press ‪ ‪Conditioner: “Karabel”‬ 10 RFT ‪- 3 Power Snatches 135/95 ‪- 15 Wall Balls 20/14 ...

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  • WOD 26-10 / Deadlifts

    Strength/Skills: Every 2 mins for 14 mins - 3 Deadlifts Conditioner: For Time! - 50 Deadlifts 185/135 - 50 Russian KB Swings 32/24 - 50 Burpees Over The Bar - 40 Push-ups - 40 Sit-ups - 40 Toes To Bar Buy Out: 1000m Row TC = 25 mins ...

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  • OUTDOOR 25-10 / RFT

    Conditioner: 5 Rounds for time! - 400m Sprint - 20 Wall ball Squat Cleans 20/14 - 300m Sprint - 15 Wall ball Squat Cleans - 200m Sprint - 10 Wall ball Squat Cleans - 100m Sprint * 3 min rest b/w rounds ...

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  • WOD 25-10 / Bent over rows

    Strength/Skills: Every 2 mins for 12 mins ‪- 8 Bent over Rows ‪AMRAP Ball Push ups‬ ‪Conditioner: 10 Rounds, 1 min on/ 1 min off:‬ ‪- 3 Burpee Pull ups‬ - 5 Push-ups ‪AMRAP: DU’s ...

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  • WOD 24-10 / Front Squats

    Strength/Skills: Every 2 mins for 14 mins ‪- Front Squat‬s ‪Set 1: 50% x2‬ ‪Set 2: 60% x2‬ ‪Sets 3,4: 70% x2‬ ‪Sets 5,6,7: 80% x2‬ ‪Then… 3 Sets: ‪- 10-12 DB Bench Press‬ ‪Conditioner: 3 RFT ‪- 500m Row‬ ‪- 20 Sit-ups‬ ‪- 8 DB Power Snatches 55/35 TC = 15 mins ...

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  • OUTDOOR 23-10 / For Time!

    Conditioner: For time! - 800m Run - 50 Walking Lunges - 400m Run - 50 Air Squats - 200m Run - 50 Sit-Ups - 400m Run - 50 DU’s - 50 Walking Lunges - 50 Air Squats - 50 Sit-Ups - 50 DU’s TC = 30 mins ...

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  • WOD 23-10 / Split Jerks

    Strength/Skills: ‬10 min E.M.O.T.M ‬ ‪- 2 Split Jerks‬ ‪- 2s Pause in catch before bringing feet together ‬ Conditioner: For time! ‪- 60 DU’s ‪- 20 Thrusters 115/95 ‪- 50 DU’s ‪- 25 Thrusters‬ ‪- 40 DU’s ‪- 30 Thrusters‬ TC = 15 mins ...

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  • WOD 22-10 / Team WOD

    Conditioner: For time! in buddy teams Buy-In: 2k row (switching however you want) Then… complete 3 Rounds - 15 Thrusters 95/65 - 15 Pull-ups Buy-Out: 2k row (switching however you want) * Partner A does 15 thrusters then partner B does 15 thrusters. partner A does 15 pull ups then partner b does 15 pull ups, etc. ...

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  • WOD 21-10 / Power Clean

    Strength/Skills: 1o min E.M.O.T.M ‬ ‪- 1 Power Clean w/pause at the catch+ 1 Front Squat @ 75% of clean‬ ‪Conditioner: 10 RFT ‪- 2 Power Cleans @ 85% of Power clean‬ ‪- 4 Burpee Pull ups‬ ‪- 6 Goblet Squats 32/20 ...

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  • WOD 20-10 / Snatch Complex

    Strength/Skills: 10 min E.M.O.T.M - 1 BTN Snatch Grip Press + 1 Push Press + 2 OHS Conditioner: 6 RFT - 8 DB Thrusters 35/25 - 30 DU’s TC = 15 mins ...

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  • WOD 19-10 / Clean Complex

    Strength/Skills: Every 2 mins for 14 mins - 1 Clean + 2 Hang Cleans + 1 Front Squat Conditioner: 12:00 AMRAP ‪- 10 OH Plate Lunges 45/25 ‪- 12 Wall Balls 20/14 ‪- 14 Burpee Plate Jumps‬ ...

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  • WOD 18-10 / Back Squats

    Strength/Skills: Every 3 mins for 15 mins - 3 Back Squats @ 80% Immidiately preform - 3 Weighted Strict Pull-ups, and MAX rep Push-ups Conditioner: 3 RFT - 10 Clean & Jerks 155/115 - 20 Box Jump 24″/20″ TC = 15 mins ...

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  • OUTDOOR 18-10 / For time!

    Conditioner: For time! - 800m Run - 50 Walking Lunges - 400m Run - 50 Air Squats - 200m Run - 50 Sit-Ups - 400m Run - 50 DU’s - 50 Walking Lunges - 50 Air Squats - 50 Sit-Ups - 50 DU’s TC = 30 mins ...

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  • WOD 17-10 / Split Jerks

    Strength/Skills: 8 min E.M.O.T.M - 1 Split Jerk * Building each set to a heavy single Conditioner: Min 0:00-3:00 - 500m Row Min 3:00-6:00 - 30 Cal Bike Min 6:00-9:00 - 400m Run Min 9:00-15:00 AMRAP: - 5 DB Manmakers 35/25 - 30 DU’s ...

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  • WOD 16-10 / Deadlifts

    Strength/Skills: Every 2 mins for 16 mins -  3 Deadlifts AHAP! Conditioner: For Time in team of 2! - 2 Rope Climbs each - 60 Cal Row (Switch every 10 Cals) - 2 Rope climbs each - 100 KB Swings 28/20 (Switch every 10) - 2 Rope Climbs each - 1 Mile Run (Switch every 200m) - 2 Rope Climbs ...

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  • OUTDOOR 16-10 / For time!

    Conditioner: For time! - 1k Run Then… 3 rounds of: - 15 Push Ups - 15 Sit Ups - 15 Air Squats - 1k Run Then… - 90 KB Swings 24/16 - 1k Run Then… - 60 KB Push Press 24/16kg TC = 35 mins ...

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