Shut Up Chip

October 19, 2019

WOD
"Shit Up Chip"

Rx
For Time
Reps 10-1
Power Snatch (95/65)
After Each Set
5 Burpee Box Overs (24/20)
10 DB Step-Ups (50/35) (20/16)
250m Row

Read More

Open WOD 20.2

October 18, 2019

WOD
"Open WOD 20.2"

Rx
20 Min AMRAP
4 DB Thrusters (50/35)
6 Toes 2 Bar
24 Double Unders

Read More

Talking Walkos

October 17, 2019

Strength
Pendlay Rows
7x3 Reps Climbing
12 Min

WOD
"Talking Walkos"

Rx
For Time
200m Run
21 Toes 2 Bar
200m Run
30 Kb Swings (55/35)
200m Run
15 Toes 2 Bar 
200m Run
20 Kb Swings 
Continued....

Read More

Squatchin

October 16, 2019

WOD
"Squatchin"

Rx
For Time
30 Burpees
8 Front Squats (155/105)
12 Handstand Push-Ups
100 Double Unders
25 Burpees
8 Front Squats 
12 HSPU
80 Double Unders
20 Burpees
8 Front Squats
12 HSPU
Continued...

Read More

How You Like Then Apples

October 15, 2019

Strength
Power Clean
1 Reps EMOM x 10 Min

WOD
"How You Like Them Apples"

Rx
Reps 15-12-9-12-15 For Time, 18 Min Cap
Hang Power Cleans (135/95)
Box Jumps (30/24)
CTB Pull-Ups

Read More

Hulk Smash

October 14, 2019

WOD
"Hulk Smash"

Rx
5 Rounds, 40 Min Cap
50 Air Squats
40 BF Sit-Ups
30 Push-Ups
20/15 Cal Row
Rest 2 Min

Read More

PSL

October 12, 2019

WOD
"PSL"

Rx
5 Rounds For Time
10 Bench Press (155/105)
20m Double DB Walking Lunge (50/35)(DB’s at Side)
5/3 Ring Muscle-Ups
20 GHD Sit-Ups

Read More

Open Wod 20.1

October 11, 2019

WOD
"Open Wod 20.1"

Rx
10 Rounds For Time, 15 Min Cap
8 Ground to OH (95/65)
10 Bar Facing Burpees
*Ground to OH=Power Snatch or Clean & Jerk

Read More

Crazy House

October 10, 2019

WOD
"Crazy House"

Rx
Reps 50-40-30-20-10
Box Overs (24/20)
After Each Set
7 Shoulder to OH (165/115)
7 Strict Pull-Ups
7 Handstand Push-Ups

Read More

Party Turret

October 9, 2019

Strength
Deadlift
5x5 Reps Straight Across AHAP
15 Min

WOD
"Party Turret"

Rx
For Time
25/20 Cal Bike
12 SDLHP (95/65)
20/16 Cal Bike 
12 SDLHP
15/12 Cal Bike
Continued...

Read More

Pound the Beef

October 8, 2019

WOD
"Pound the Beef"

Rx
3 Rounds For Time
800m Run
15 Double DB Clean and Jerks (50/35)
25 Burpee Bar Touches (6 inches above reach)

Read More

Griswalda

October 7, 2019

Strength
Back Squat
Work Up to 1 RM or Heavy Single
15 Min

WOD
"Griswalda"

Rx
8 Min AMRAP
Reps 3-6-9-12-etc
Toes 2 Bar
Reps 5-10-15-20-etc
KB Goblet Squats (55/35)`

Cash-Out
2 Rounds
Continued...

Read More

Poltergeist

October 5, 2019

Partner WOD
"Poltergeist"

Rx
For Time
3 Rounds
50/40 Cal Bike
30 Toes 2 Bar
Rest 3 Min
4 Rounds
15 Plate Ground to OH (45/25)
30 Box Overs (24/20)
Rest 3 Min
5 Rounds
Continued...

Read More

Sundown

October 4, 2019

WOD
"Sundown"

Rx
For Time
35 Wall Balls (20/14)
7 Bar Facing Buprees
15 Power Cleans (155/105)
7 Bar Facing Burpees
28 Wall Balls
7 Bar Facing Burpees
12 Power Cleans
7 Bar Facing Burpees
21 Wall Balls
Continued...

Read More

Annie

October 3, 2019

Strength
Weighted Pull-ups
5-5-3-3-1-1 Climbing
*15 MB Deadbugs After Each Set

WOD
“Annie”

Rx
Reps 50-40-30-20-10 For Time
Double Unders
DB Anchored Sit-Ups

Read More

Point Blank

October 2, 2019

Strength
Push Jerk
Find 3 RM

WOD
"Point Blank"

Rx
5 Rounds For Time
10 Shoulder to OH (135/95)
15 Russian Kb Swings (70/55)
10/6 Ring Dips
Rest 1 Min After Each Round

Read More

Beach Blanket Bingo

October 1, 2019

WOD
"Beach Blanket Bingo"

Rx
For Time
10 Box Jumps (24/20)
10m Single DB Walking Lunge (50/35)
400m Run
15 Box Jumps
20m Single DB Walking Lunge
400m Run
20 Box Jumps
30m Single DB Walking Lunge
400m Run
Continued...

Read More

Purple Haze

September 29, 2019

Strength
Snatch Complex
Squat Snatch/Hang Squat Snatch/2 OH Squats
Climb to Heavy Set
12 Min

WOD
"Purple Haze"

Rx
Reps 10-1 For Time
Power Snatch (75/55)
CTB Pull-Ups

Read More

Sugar Bear

September 28, 2019

Partner WOD
"Sugar Bear"

Rx
For Time
50 Clean and Jerks (135/95)
100 Box Overs (24/20)
50 Front Squats (135/95)
100 Bar Facing Burpees
50 Deadlifts (135/95)
100 GHD Sit-Ups
*Break up reps w/partner

Read More

The Joker

September 27, 2019

WOD
"The Joker"

Rx
3 Rounds
8 Min AMRAP, 2 Min Rest B/w Rounds
50/35 Cal Bike
With rest of time
10 OH Squats (95/65)
15 Toes 2 Bar
20 Alt DB Snatch (50/35)
*Score total number of reps from triplet each round

Read More

1 | 2 | 3 | 4 | 5 |