Black Diamond

February 26, 2020

WOD
"Black Diamond"

Rx
5 Rounds For Time
15 Clean and Jerks (95/65)
15 Toes 2 Bar
500m Row or 25/20 Cal Bike

Read More

Fancy Pants

February 25, 2020

WOD
"Fancy Pants"

Rx
For Time
21 Front Squats (165/110)
Then
3 Rounds
7 Ring Rows (On Heals)
35 Double Unders
Then
15 Front Squats 
Then
3 Rounds
7 Ring Rows
Continued...

Read More

Flava Flav

February 24, 2020

Strength
Deadlift
5x8 Reps Climbing

WOD
"Flava Flav"

Rx
12 Min AMRAP
15 Kb Swings (70/55)
10 Burpee Box Overs (24/20)

Read More

The Wolfpack

February 22, 2020

WOD
"The Wolfpack"

Rx
3 Rounds
30 Wall Balls (20/14)
10 Burpees
10 Power Snatch (115/80)
30 Box Overs (24/20)

Read More

Wolfgang

February 21, 2020

Strength
Push Press
Climb to 2 RM

WOD
"Wolfgang"

Rx
5 Rounds For Time
250m Row
10/7 Ring Dips
10 Toes 2 Bar

Read More

Lars and the Real Girl

February 20, 2020

Strength
Squat Clean
Find 1 RM
15 Min

WOD
"Lars and the Real Girl"

Rx
For Time, 17 Min Cap
100 Double Unders
10 Squat Cleans (155/105)
80 Double Unders
Continued...

Read More

Shadow Recruit

February 19, 2020

WOD
"Shadow Recruit"

Rx
7 Rounds For Time
12/9 Cal Bike
10 Shoulder to OH (115/80)
25 BF Sit-Ups
10 Burpees

Read More

ShoeNice

February 18, 2020

WOD
Front Squats
5x5 Reps Straight Across AHAP

WOD
"Shonice"

Rx
For Time, 16 Min Cap
2 Rounds
10 Back Squats (135/95)
10 CTB Pull-Ups
2 Rounds
Continued...

Read More

Wild Wild West

February 17, 2020

WOD
"Wild Wild West"

Rx
Reps 10-1 For Time
Handstand Push-Ups
After Each Round
6 Deadlifts (225/155)
12 Box Jumps (24/20)

Read More

Rumba

February 15, 2020

Partner WOD
"Rumba"

Rx
Teams of 3
For Time
300 Air Squats 
200 BF Sit-Ups
100 Push-Ups
150 Kb Swings (55/35)
100 Burpees
50 Ring Rows
Continued...

Read More

St. Valentine

February 14, 2020

WOD
"St. Valentine"

Rx
5 Rounds For Time
25/20 Cal Bike or 500m Row
7 Thrusters (135/95)
5 Ring Muscle-Ups

Read More

The Assassin

February 13, 2020

Strength
Push Jerk
Climb to 3/3/2/2/1/1/1 Climbing

WOD
"The Assassin"

Rx
7 Min AMRAP
Reps 3-6-9-12-etc
Shoulder to OH (135/95)
Toes 2 Bar

Read More

Mumbo Jumbo

February 12, 2020

WOD
"Mumbo Jumbo"

Rx
For Time, 35 mIn Cap
1000m Row
Then
5 Rounds
12 Power Cleans (115/80)
12 Box Overs (24/20)
Then
5 Rounds
12 Kb Renegade Rows (55/35)
12 Box Jumps (24/20)
Then 
1000m Row

Read More

Face Plant

February 11, 2020

WOD
"Face Plant"

Rx
30 Min AMRAP
21 Wall Balls (20/14)
15 Burpees
21 DB Anchored Sit-Ups
15 Pull-Ups

Read More

Ranger Rick

February 10, 2020

Strength
Snatch Balance
Climb to Heavy 1 Rep Set

WOD
"Ranger Rick"

Rx
For Time, 16 Min Cap
40 Alt DB Snatch (50/35)
75 Double Unders
30 Alt DB Snatch
75 Double Unders
20 Alt DB Snatch 
75 Double Unders
10 Alt DB Snatch
75 Double Unders

Read More

Drink a Little Drink

February 8, 2020

Partner WOD
"Drink a Little Drink"

Rx
100 Cal Row
Then
5 Rounds
9 Thrusters (95/65)
9 Toes 2 Bar
Then
80 Cal Row
Then
5 Rounds
9 HSPU
18 Anchored Sit-Ups
Then
60 Cal Row
Then
5 Rounds
6 Thrusters
Continued...

Read More

Rollin With My Homies

February 7, 2020

Strength
Bench Press
5x3 Reps Straight Across AHAP

WOD
"Rollin With My Homies"

Rx
14 Min AMRAP
20m Walking Lunge
20 Kb Swings (55/35)
10 Kb Rollbacks (55/35)

Read More

Bungee Jump

February 6, 2020

WOD
"Bungee Jump"

Rx
For Time
2 Rounds
12 Power Snatch (75/55)
12 Box Overs (24/20)
3 Bar Muscle-Ups
2 Rounds
10 Power Snatch (95/65)
12 Box Overs 
3 Bar Muscle-Ups
2 Rounds
8 Power Snatch (115/75)
Continued...

Read More

Thunder Buddies

February 5, 2020

Strength
Back Squat 
5/5/5/3/3/3 Climbing

WOD
"Thunder Buddies"

Rx
4 Rounds, 1 Min Each Movement, 1 Min Rest B/w Rounds
Front Squats (95/65)
Bar Facing Burpees
Cal Bike

Read More

Can Jam

February 4, 2020

Strength
Power Clean
Find 1 RM

WOD
"Can Jam"

Rx
For Time, 15 Min Cap
100 Double Unders
6 Power Cleans (185/125)
80 Double Unders
6 Power Cleans
60 Double Unders
6 Power Cleans
Continued...

Read More

1 | 2 | 3 | 4 | 5 |