WOD Archive

Mar08

Monday, 03.08.21

"Jackie"
For time:
1,000-meter row
50 thrusters (35/45)
30 pull-ups

Post-WOD:
4x5 Thrusters

Mar05

Friday, 03.05.21

On a 10 min. Clock:
3 RFT:
17 OHS (70/100)
7 BMU (Comp: 12 BMU)
*In Remaining Time - Max Rep Box Jumps (20/24)

-5 min Rest-

3 RFT:
50 Air Squats (Comp: 24 Pistols)
25 Push Ups

Mar04

Thursday, 03.04.21

24 min Max Cals on Machine: Ski, Row, Bike.
*Every 4 min Perform 1 Round of DT

1 Round of DT:
12 DL (Rx: 105/155)
9 Hang Clean (Rx: 105/155)
6 Push Jerk (Rx: 105/155)

Mar03

Wednesday, 03.03.21

Front Squat 5-5-3-3
*1-2 Rope Climbs after each set.

WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Front Squat (85/125)
T2B

Mar02

Tuesday, 03.02.21

WOD:
16 min AMRAP:
20 SA Alt. DB Snatch (35/50)
15 HSPU
10 Burpee BJ Over (20/24)

Post WOD:
Parallette Work

Mar01

Monday, 03.01.21

15 min to work up in load to 1 Clean & Jerk

WOD:
6 RFT:
3 C&J @ 75% of you load
10 C2B
30 DU

Feb26

Friday, 02.26.21

WOD:
For Time:
Isabel - 30 Snatches (95/135)
800m Run
Grace - 30 Clean & Jerk (95/135)
800m Run
75 KBS (35/53)

Feb25

Thursday, 02.25.21

5x: Superset:
5 Back Squat

Right into:
7 Double DB Z-Press

Rest 1:30

5 min AMRAP:
10 T2B
40 DU

Feb24

Wednesday, 02.24.21

5-5-5-5-5 DL

WOD:
12 min clock:
Diane
21-15-9:
HSPU (Comp: Strict)
DL (Rx: 155/225, Comp: 205/315)

-2 min Rest-

In remaining time:
50’ HSW
12 Bar Facing Over Burpees

Feb23

Tuesday, 02.23.21

5 min @ Each Movement, 1 min Rest between Movements.

1 & 3:
5 min EMOM:
:30 work, :30 rest

2 & 4:
5 min Max Cals/reps
1 min rest/decon between stations

1 - Parallette Work
2 - Max Cal Row
3 - Ring Work
4 - Max Rep SA Alt. DB Devils Press (35/50)

Feb22

Monday, 02.22.21

10 min EMOM: 2 re-grip Squat Snatch

WOD:
6 min AMRAP:
5 Squat Snatch (Rx: 75/115, Comp: 105/155)
12 C2B

Feb19

Friday, 02.19.21

WOD:
5 RFT:
8 Power Snatch Rx: (75/115, Comp: 95/135)
50 DU

Post WOD:
500m Sprint on the Rower

Feb18

Thursday, 02.18.21

Open WOD Repeat: 11.6, 12.5 & 18.5

7 min AMRAP:
Ascending Ladder 3/3, 6/6, 9/9...
Thrusters (70/100)
C2B

10-8-6-4-4 Front Squat

Feb17

Wednesday, 02.17.21

Push Jerk 5-5-4-4-3-3

WOD:
15 min AMRAP:
Buy-in: 800m Run
10 Hang Power Cleans (65/95)
15 Push Jerk (65/95)
20 Ab Mat Sit Ups

Feb16

Tuesday, 02.16.21

WOD:
24 min AMRAP:
20 RMU
30 Step Back Lunge w/ Single DB in Front Rack (35/50)
40 Lateral Burpee Over DB
50 SA DB Clusters (35/50)
60 T2B
70 SA DB Snatch (35/50)
80 WB (14/20, 9/10’)

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