Categories ArchivesWOD's

Brass Balls standard

WOD: Brass Balls
2 Muscle-Ups (6 C2B Pull-Ups)
10 Wall Balls (20#/14#)
10 Double-Unders (30 Singles)
4 Muscle-Ups (12 C2B Pull-Ups)
20 Wall Balls
20 Double-Unders (60 Singles)
6 Muscle-Ups (18 C2B Pull-Ups)
30 Wall Balls
30 Double-Unders (90 Singles)
8 Muscle-Ups (24 C2B Pull-Ups)
40 Wall Balls
40 Double-Unders (120 Singles)
TRAVEL WOD:
3 Rounds:
100 Jumping Jacks
50 Push-Ups
30 Squats
10 Burpees
30 Second Plank

Continue Reading

Team WOD Tuesday standard

WOD #1:
8 Minute AMRAP
3 DL (155#/115#)
3 Hang Power Cleans (155#/115#)
3 Front Squats (155#/115#)
3 Burpees
After Partner 1 Completes The Complex, Parnter 2 Will Complete it.
Rest 4 Minutes
WOD #2
8 Minute AMRAP: Switch At Any Time
5 DB Man-Makers (30#/20#). Push Up, Row R, Row L, Squat Clean to DB Thruster.
10 Knees To Elbows
Rest 5 Minutes
WOD #3:
As A Team Complete:
100 Slam Balls (20#/10#)
100 DU’s [...]

Continue Reading

Whip It Good standard

Warm-Up
400m Run/Stretch/Agility
WOD: Whip It Good
100 Double-Unders (200 Singles)
5 Thrusters (75#)
75 Double-Unders (150 Singles)
10 Thrusters (75#)
50 Double-Unders (100 Singles)
15 Thrusters (75#)
25 Double-Unders (50 Singles)
20 Thrusters (75#)
TRAVEL WOD:
400m Run
35 Lunges
35 Push-Ups
35 Sit-Ups
400m Run
25 Lunges
25 Push-Ups
25 Sit-Ups
400m Run
15 Lunges
15 Push-Ups
15 Sit-Ups
400m Run

Continue Reading

Team WOD Tuesday standard

WOD: Walk The Dog:
2 Person Team WODs: THE CLOCK WILL NOT STOP OR RESET. 40 Minutes of Work!!
One Teammate Working At A Time.  Teammates May Switch At Any Time.
WOD #1: 7 Minute AMRAP
100 Air Squats
50 CF Box Jumps (24″/20″; Alt Every Jump)
Rest 4 Minutes
WOD #2: 7 Minute AMRAP
21 Deadlifts (185#/115#)
42 Sit-Ups
21 KB Swings (70#/55#)
Rest 4 Minutes
WOD #3: 7 Minute AMRAP
15 Hang Cleans (135#/95#)
30 Hand Release Push-Ups
15 KB Swings [...]

Continue Reading

This is a unique website which will require a more modern browser to work!

Please upgrade today!