WOD Archive

Dec08

Friday, 12.08.17 - WOD

WOD:
15 min AMRAP:
1000m Row Buy In

7 S2OH (95/135#)
14 DB Snatch (35/50#)
7 Strict Pullups

Dec07

Thursday, 12.07.17 - Strength + WOD

Categories // strength

WOD:
2 RFT:
50 Wall Balls (14/20#, 9/10')
80 Double Unders
30 HSPU

Post WOD: Back Squat: 10-8-6-4-2

Dec06

Wednesday, 12.06.17 - Strength + WOD

Categories // strength

STRENGTH:
Dead Lift 5-5-5-5-5

WOD:
6 min AMRAP:
5 Power Clean (105/155)
6 Bar Facing over Burpee

Dec05

Tuesday, 12.05.17 - WOD

WOD:
5 RFT:
25 KB Swings (Rx: 35/53, Comp: 53/70)
25 Ab Mat Situps
25 T2B

Dec04

Monday, 12.04.17 - WOD

WOD:
9 RFT:
9 Thrusters (65/95)
9 Pull Ups (Comp: C2B)

Dec01

Friday, 12.01.17 - WOD

WOD:
Elizabeth:
For Time:
21-15-9
Squat Cleans (95/135)
Ring Dips

Post WOD: Front Squat 3-3-3-3

Nov30

Thursday, 11.30.17 - Strength + WOD

Categories // strength

STRENGTH:
5-5-5 Strict Press
4-4-4 Push Press
3-3-3 Jerk

WOD:
8 min AMRAP:
200m
15 T2B

Nov29

Wednesday, 11.29.17 - WOD

WOD:
3 RFT:
50 WB (14/20#, 9/10' Line)
100 DU
20 C2B

Nov28

Tuesday, 11.28.17 - Strength + WOD

Categories // strength

WOD:
10 min AMRAP:
15 Power Snatch (55/75)
15 Box Jump Overs (20/24)

4x:
Max Rep Set Push Ups
10 DB Bent Over Row Right
10 DB Bent Over Row Left

Nov27

Monday, 11.27.17 - WOD

WOD:
2 RFT:
50 Air Squats
40 Ab Mat Sit Ups
30 Walking Lunge Steps
20 KB swings (35/53)
10 Rig Touch Burpees

Nov24

Friday, 11.24.17 - Team WOD

Categories // team

"i1uvit Post Turkey Burn"

Partner WOD:
For Time:
14 Rounds:
10 DL (95/135)
8 Hang Squat Cleans (95/135)
6 S2OH (95/135)

You Go/I Go Per ROUND.

Nov23

Thursday, 11.23.17 - HAPPY THANKSGIVING - We are closed

At Home WOD:
Max distance run in 20 min:

Right into:
- 150 Air Squats
- 50 V-ups

Nov22

Wednesday, 11.22.17 - Strength + WOD

Categories // strength

STRENGTH:
8 min EMOM: 2 Tng Squat Snatch

WOD:
17.1
For time:
10 DB Snatch - alt. arms (35/50)
15 Burpee BJ Over (20/24)
20 DB Snatch - alt. arms (35/50)
15 Burpee BJ Over (20/24)
30 DB Snatch - alt. arms (35/50)
15 Burpee BJ Over (20/24)
40 DB Snatch - alt. arms (35/50)
15 Burpee BJ Over (20/24)
50 DB Snatch - alt. arms (35/50)
15 Burpee BJ Over (20/24)

Time cap: 20 minutes

All Open Standards apply!!!!

Scaled: (Ages 16-54) Men use 35-lb. dumbbell and 20-in. box, step-ups OK. Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Masters 55+: Men use 35-lb. dumbbell and 24-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled Masters 55+: Men use 20-lb. dumbbell and 20-in. box, step-ups OK Women use 10-lb. dumbbell and 20-in. box, step-ups OK

Nov21

Tuesday, 11.21.17 - WOD

WOD:
For Time:
60 Ab Mat Sit-ups
50 T2B
200 DU
30 Pull Ups
20 Strict Pull Ups
10 Bar Muscle-Ups

Nov20

Monday, 11.20.17 - WOD

WOD:
Power Clean: 10-5-3-1-1-1-3-5-10

After each set of Power Cleans:
10 Kipping HSPU

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