WOD Archive

Sep23

Monday, 09.23.24

22 min AMRAP:
30 DL (65/95)
30 Thrusters (65/95)
30 T2B
30 Lateral Burpee Over Bar

Sep20

Friday, 09.20.24

Squat Snatch Re-Grip Doubles

21 min E3MOM:
5 Squat Snatches (Rx: 95/135, Comp: 125/185)
15 BFOB

Sep19

Thursday, 09.19.24

For Time:
25 Hang Power Cleans (Rx: 75/115, Comp: 115/165)
50 Front Squats (Rx: 75/115, Comp: 115/165)
25 Hang Power Cleans (Rx: 75/115, Comp: 115/165)

Post:
18 min For Quality:
5 Strict Pull Ups
10 Wall Balls (14/20, 9/10’ or 10/11’)

Sep18

Wednesday, 09.18.24

3-3-3-2-2-2 Jerk from the Floor

12 min AMRAP: Ascending Ladder 3/3, 6/6, 9/9
DL (155/225)
HSPU

Sep17

Tuesday, 09.17.24

3-3-3-3-3-3 Back Squat

*After Each set of Back Squats you have 6 Box Jumps as high as possible.

6 min AMRAP:
6 BJO (20/24)
6 C2B

Sep16

Monday, 09.16.24

8 RFT:
7 Single DB Devil’s Press (35/50)
200m Run
7 T2B

Post: Core Work

Sep13

Friday, 09.13.24

12 min AMRAP:
12 Bar Facing Over Burpees
12 Thrusters (65/95)

Post: For Quality:
12 min:
20 Push Up Position Single DB Pull Through
10 VUps
5 Single DB TGU Sit Ups R/L

Sep12

Thursday, 09.12.24

4 RFT:
25' HSW
25 Pull Ups
25' HSW
25 Push Ups
25' HSW
25 Ab Mat Sit Ups
25' HSW
25 Walking Lunge Steps

Sep11

Wednesday, 09.11.24 - SEPT. 11TH HERO WOD

Categories // hero

14 min to establish a Max Load:
3 DL
2 HPC
1 Push Jerk

HERO WOD DT:
5 RFT:
12 Deadlifts (105/155)
9 Hang Power Cleans (105/155)
6 Push Jerks (105/155)

------------------------------
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

DT

 

Sep10

Tuesday, 09.10.24

5-4-3-2-1 OHS

For Time:
15-12-9-6-3:
OHS Rx: 65/95 (Comp: 75/115)
C2B (Comp: BMU)

Sep09

Monday, 09.09.24

22 min Superset:
6 DL
16 Double DB Alt. Arm Bench Press
1:30 Rest

7 min AMRAP:
35 DU
10 Double DB Power Cleans (35/50)

Sep06

Friday, 09.06.24

15 min Superset:
8 Double DB Box Step Overs
8 Kipping or SHSPU
1 min rest

9 min AMRAP:
4 WW
16 DB Snatch (35/50)
8 T2B

Sep05

Thursday, 09.05.24

Front Squat 8-6-4-2
DL 8-6-4-2

For Time:
500m Row

Sep04

Wednesday, 09.04.24

6 min Max Rep RMU
*Every time you break: 10 Box Jumps (20/24)

8 min For Quality:
8 Double DB Strict Press
8 Strict Pull Ups
-2 min rest-

8 min For Quality:
12 Plank Push Ups
12 Double DB Bent Over Row

Sep03

Tuesday, 09.03.24

15 min to Establish a Max Load on the Complex:
1 DL
1 Hang Power Clean
1 S2OH
1 FS

5 RFT:
7 DL (105/155)
7 Hang Power Cleans (105/155)
7 S2OH (105/155)
7 Front Squats (105/155)
Rest 1:00 between rounds.

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