Happy Halloween! Five rounds for time: 10 plate complex (pick it up, put it over yer head, lunge left and right, put the plate down, burpee = 1) Rx = 45lb or 20lb dumbbells/35lb or 15lb dumbbells [...]
John and Emily’s 4 person team WOD team member 1 deadlifts while team member 2 completes 15 burpees, then switch team member 3 sledgehammers while team member 4 sprints 200m with a [...]
“Tabata Fight Gone Bad” Tabata intervals are 20 seconds of work followed by ten seconds of rest. Complete 8 intervals of each exercise before moving onto the next. There is no [...]
Strength: Bench press 5×5 Then, as many rounds and reps as possible in 15 minutes of: 5 Wall walks 10 Ring push-ups with toes on bench 200m Sprint [...]
“Fran-wich” or “Run Fran Run” 1 Mile Sprint ‘Fran” 21-15-9 Barbell Thrusters (95/65) Pull Ups 1 Mile Sprint This is the farewell WOD for Lt. Mike that is [...]
“McGhee” Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box Corporal Ryan C. McGhee, 21, was killed in action on May [...]
Strength: Snatch 3-3-3-3-3 Then, 10 kettlebell sumo deadlift high pulls and 10 burpees over a 12″ hurdle AMRAP for 2 minutes, followed by 1 minute of rest. AMRAP for 4 minutes, followed by [...]
Strength: Front Squat 5-5-5-5-5 Then, Tabata intervals of: Abmat sit-ups Squats Push-ups Pull-ups A Tabata interval is eight rounds of 20 seconds of work followed by 10 seconds of rest. Complete [...]
