Category: WOD

  • Thursday 10.13.16 WOD

    Thursday 10.13.16 WOD

    Dynamic Effort Upper WOD “Amadeus” 3 Rounds 400m Row 21 DB Alternating Snatches (60,45) 7 Bar Muscle Ups **25min time cap **Scale MU to jumping MU or repeat your scale from 2.18.15 $ Out For Time: 15 Snatches @55% 10 Snatches @65% 5 Snatches @75% **GTOH in one movement; squat or power will suffice  

  • Wednesday 10.12.16 WOD

    Wednesday 10.12.16 WOD

    Monster Mash! WOD “Funky Cold Medina” Every 3min for 5 Rounds 400m Run 12 T2B –3min Rest Every 3min for 5 Rounds 50 Dubs (x2) 18/15 Cal Assault Bike $ Out 8 Rounds 20sec. V-Ups 20sec. Rest  

  • Tuesday 10.11.16 WOD

    Tuesday 10.11.16 WOD

    Dynamic Effort Lower WOD “Trouble In Mind” Buy In: 2000m Row –Then– 4 Rounds: 3 Rope Climbs (15′) 6 Deadlifts (250,170,225,150) 12 Burpees $ Out EMOM complete: 8 x Squat Clean + Front Squat ** Work at 55% 1RM Squat Clean  

  • Monday 10.10.16 WOD

    Monday 10.10.16 WOD

    Max Effort Upper Strength “Olympic Lifting Ladder” For Time: Touch and Go 10 @ 145,100,125,85 8 @ 155,110,135,95 6 @ 165,120,145,105 4 @ 175,130,155,115 2 @ 185,140,165,125 WOD “Achy Breaky Heart” 8 Rounds 30sec. Max Russian KB Swings (55,35) 30sec. Max Wall Balls (20,14) 30sec rest **Score total reps $ Out 80 V-Ups  

  • Sunday 10.9.16 WOD

    Sunday 10.9.16 WOD

    Monster Mash! WOD “One Bar, 3 Girls” 21-15-9 Reps for Time: Thrusters (135,95) Pull-Ups Squat Cleans (135,95) Ring Dips Deadlifts (135,95) Handstand Push-Ups $ Out 21-15-9 Assault Bike Cals Row Cals GHD Sit Ups  

  • Saturday 10.8.16 WOD

    Saturday 10.8.16 WOD

    WOD Happy First Birthday Dylan! “Dylan” 15 Rounds 8 HR Push Ups 10 Power Snatches (75,55) $ Out Have a great weekend! WOD NOTES

  • Friday 10.7.16 WOD

    Friday 10.7.16 WOD

    Max Effort Upper WOD “Prince Stu” In 42min complete: 3k Row 1RM Bench Press 3k Row 1RM Split Jerk (from the rack) **Score total combined weight $ Out 2-2-2min AMRAPs Hand Stand Push Ups **rest 2min between each AMRAP  

  • Thursday 10.6.16 WOD

    Thursday 10.6.16 WOD

    Dynamic Effort Lower WOD “Freestyle ‘Fran’” 45 Thrusters (95,65) 45 Pull Ups **Partition as needed to complete 45 reps of each exercise as quickly as possible. $Out Box Squat (2-2-2-2-2 @ 75%, below parallel)  

  • Wednesday 10.5.16 WOD

    Wednesday 10.5.16 WOD

    Monster Mash! WOD Happy 27th Birthday Jenna Dubov! Enjoy this 27 minutes of work today!!! “Sticky Wicket” In a 7min window 800m Run 1 Rounds ‘Cindy’ Max Clean and Jerks (135,95,115,75) –3min Rest In a 7min window 600m Run 2 Rounds of ‘Cindy’ Max Clean and Jerks (155,105,135,95) –3min Rest In a 7min window 400m […]

  • Tuesday 10.4.16 WOD

    Tuesday 10.4.16 WOD

    Dynamic Effort Upper WOD “Reverence” 800m Run 100 Dubs (x2) 50/40 Cal Bike 100 Dubs 800m Run $ Out 30-20-10 Row Cals 8 Bench Press after each row **heavier than last week but unbroken