LATEST WOD

Monday "J.T." 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Tuesday Two rounds for time of: Run 800 meters 30 Pull-ups 115 pound Front squat, 30 reps 30 Toes-to-bar 115 pound Power clean, 30 reps Wednesday Thruster 1-1-1-1-1-1-1 reps Thursday For time: Run 1000 meters 100 Push-ups 135 pound…Read More

Week 20 Monday Back squat 5-5-3-3-3-1-1-1-1-1 reps Record total completed load and 1rm Tuesday Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20 pound ball 15 Kettlebell swings, 1.5 pood Wednesday Three rounds for time of: row 200 meters 7 Push pres…Read More

Monday Zercher squat 2-2-2-2-2-2-2-2-2-2 reps Tuesday For time: 50 Medicine ball cleans, 20/14 pound ball 15 foot Rope climb, 5 ascents 40 Medicine ball cleans, 20/14 pound ball 15 foot Rope climb, 4 ascents 30 Medicine ball cleans, 20/14 pound ball 15 foot Rope climb, 3 ascents 20 Medicine ball cle…Read More

Mon Five rounds for time of:
50 Double-unders
 185/135 pound Push jerk, 10 reps Tues Clean 3-3-3-3-3-3-3 reps Wed For time:
95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups Thurs Row 5K or "Baby Chad" 500 step ups Fri Five rounds for time of:
…Read More

Monday 12 Days of Partner Christmas (you go, partner goes) 1 (10) Air Squats 2 Thrusters 135/95 3 Burpees 4 WBS 20/14 5 Pull ups 6 Hang clean 135/95 7 T2B 8 Push Jerk 135/95 9 Sit ups 10 KBS 24/20 11 HSPU 12 Front Rack Lunge Tuesday Snatch!!!  Merry Christmas! Wendesday "Fight Gone Bad!" Three roun…Read More

Monday "Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Tuesday Back Squat 2-2-2-2-2-2-2-2-2-2 reps Wednesday Five rounds for time of: Run 400 meters 20 Burpees 15 Two-hand dumbbell Bent over row, 50/35 pounds each…Read More

Monday Five rounds for time of: 155/105 pound Power clean and jerk, 10 reps 15 foot Rope climb, legless, 1 ascent Tuesday For time: 30 Handstand push-ups 50 Back Extensions 30 Knees to elbows 225/175 pound Deadlift, 30 reps 40/30 pound Dumbbell push press, 30 reps 50 Kettlebell swings, 1.5/1 pood Ro…Read More

Monday "Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball Tuesday 10 rounds for time of: Deadlift, 3 reps 1 Back tuck Wednesday Three rounds for time of: Row 500 meters 21 Burpees Run 400 meters Thursday Three rounds for time of: 135 pound Over…Read More

Monday 21-18-15-12-9-6-3 reps for time of: 95 pound Sumo deadlift high pull Lateral jumps, over 24" obstacle Tuesday For time: Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps Wednesday Split jerk 2-2-2-…Read More

Monday Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters Tuesday For time: 225/155 pound Hang clean, 30 reps 50 One-legged squats, alternating Row 2000 meters Wednesday 1000 meter Row Rest 4 minutes Dumbbell "Tabata" Thrusters 16/12kg Thursday …Read More