Fried Chicken

January 25, 2020

Partner WOD
"Fried Chicken"

Rx
For Time
50/40 Cal Bike
9 Alt Rope Climbs
60 Alt DB Snatch (50/35)
120m Farmers Walk (70/55)
50/40 Cal Bike
6 Alt Rope Climbs
60 Box Jumps (24/20)
Continued...

Read More

Gasolina

January 24, 2020

Strength
Front Squat
Find 5 RM
12 Min

WOD
"Gasolina"

Rx
For Time, 17 Min Cap
500m Row
Then
2 Rounds
9 Front Squats (135/95)
9 Toes 2 Bar
Then
500m Row
Then
2 Rounds
6 Front Squats (155/105)
Continued...

Read More

21 Jump Street

January 23, 2020

Strength
Hang Power Snatch
Climb to Heavy 3 Rep Set
12 Min

WOD
"21 Jump Street"

Rx
13 Min AMRAP
8 Power Snatch (95/65)
20 Double Unders
16 Single Kb Push Press (55/35)
20 Double Unders

Read More

Land Before Time

January 22, 2020

WOD
"Land Before Time"

Rx/Scaled
For Time, 35 Min Cap
50 Box Overs (24/20)
50 DB Anchored Sit-Ups
20 Burpees
40 Box Overs
40 DB Anchored Sit-Ups
20 Hand Release Half Burpees
30 Box Overs
Continued...

Read More

Frost Bite

January 21, 2020

WOD
"Frost Bite"

Rx
5 Rounds For Time
12 Alt Pistols 
12 CTB Pull-Ups
25/20 Cal Bike

Read More

Grilled Cheese

January 20, 2020

Strength
Clean & Jerk
Find 1 RM

WOD
"Grilled Cheese"

Rx
3 Rounds
1 Min Power Cleans (135/95)
Rest 30 Seconds
1 Min Shoulder to OH (135/95)
Rest 30 Seconds
1 Min Cleans & Jerks (135/95)
1 Min Rest

Read More

Koala Kai

January 18, 2020

Strength
Power Snatch
1 Rep EMOM x 12 Min

WOD
"Koala Kai"

Rx
5 Rounds For Time
5 Bar Muscle-Ups
5 DB Devil Press (50/35)
25/20 Cal Bike
5 Power Snatch (135/95)

Read More

Big Papa Pump

January 17, 2020

WOD
"Big Papa Pump"

Rx
Reps 5-10-15-20-25-30-35 For Time
Wall Balls (20/14)
Kb Swings (55/35)
10 Toes 2 Bar After Each Set

Read More

Too Much Time On My Hands

January 16, 2020

Strength
Kb Strict Press
5x8 Reps AHAP
*Between Sets 
1 Min Forward Plank
30 Second Side Plank Each Side

WOD
"Too Much Time On My Hands"

Rx
5 Rounds For Time, 18 Min Cap
2 Strict HSPU
20m Walking Lunge
Continued...

Read More

Bangers and Mash

January 15, 2020

Strength
Deadlift
Find 2 RM

WOD
"Bangers amd Mash"

Rx
For Time, 15 Min Cap
21 Kb SDLHP (70/55)
20 Box Jumps (24/20)
15 Kb SDLHP
20 Box Jumps
9  Kb SDLHP
20 Box Jumps
9 Kb SDLHP
Continued...

Read More

Hiss of Shame

January 14, 2020

WOD
"Hiss of Shame"

Rx
25 Min AMRAP
At Beginning and 12 Min Mark
1000m Row
With remainder of Time
10 Shoulder to OH (155/105)
20 Pull-Ups
40 BF Sit-Ups

Read More

Seymour Butz

January 13, 2020

WOD
"Seymour Butz"

Rx
3 Rounds 
6 OH Squats (95/65)
6 Side Burpees Over Bar
30 Double Unders

Rest 2 Min
Continued...

Read More

Alone With The Sea

January 11, 2020

Partner WOD
"Alone With The Sea$

Rx
For Time
1000m Row
Then
3 Rounds
16 Front Squats (135/95)
16 CTB Pull-Ups
Then 
1000m Row
Then
3 Rounds
16 Power Cleans (135/95)
16 Handstand Push-Ups
Then
1000m Row
Continued...

Read More

Boozie Nights

January 10, 2020

Strength
Push Press
5x3 Reps Straight Across AHAP

WOD
"Boozie Nights:

Rx
3 Rounds For Time
20/16 Cal Bike
12 DB Push Press (50/35)
12 Box Jumps (30/24)

Read More

Crazy Train

January 8, 2020

Strength
High Hang Squat Snatch
5x2 Reps Climbing
Squat Snatch
5x2 Reps Climbing

WOD
Crazy Train

Rx
11 Min AMRAP
8 Hang Power Snatch (95/65)
12 Push-Ups
20 DB Anchored Sit-Ups

Read More

I Saw the Sun

January 7, 2020

WOD
"I Saw the Sun"

Rx
Reps 1-2-3-4-5-6-7 For Time
Ring Muscle-Ups
After Each Set
15 Kb Swings (55/35)
50 Double Unders

Read More

Jexi

January 6, 2020

Strength
Back Squat
Find 10 RM
12 Min1

WOD
"Jexi"

Rx
3 Rounds For Time
25 Wall Balls (20/14)
10 Burpee Box Overs (24/20)

Read More

Cowboy Cut

January 4, 2020

WOD
"Cowboy Cut"

Rx
For Time
50/40 Cal Bike
10 SDLHP (95/65)
10 Push Press (95/65)
10 Toes 2 Bar
40/32 Cal Bike
10 SDLHP
10 Push Press
10 Toes 2 Bar
30/24 Cal Bike
10 SDLHP
10 Push Press
10 Toes 2 Bar
Continued...

Read More

Saved By The Bell

January 3, 2020

Strength
Split Jerk
7x1 Rep Climbing

WOD
"Saved By The Bell"

Rx
9 Min AMRAP
Reps 3-6-9-12-etc
Handstand Push-Ups
After Each Set
20 BF Sit-Ups
40m Farmers Carry (70/55)

Read More

New Year New You

January 2, 2020

WOD
"New Year New You"

Rx
For Time
400m Run or 500m Row
15 Power Cleans (155/105)
21 Wall Balls (20/14)
400m Run or 500m Row
12 Power Cleans
21 Wall Balls
400m Run or 500m Row
Continued...

Read More

1 | 2 | 3 | 4 | 5 |