WODs

Skill: Muscle-up Progression Then, “Cindy” – as many rounds as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats

Strength/Skill: Overhead Squats 5 Rounds for time: 5 Power Cleans (155/95#) 10 Box Jumps (30/24″) 200 m Sprint During the WOD complete 3 sled drags and 3 Tsunami (10/10/10) rope complex  

Skill review: The kipping pull-up Then, “Fran” – which is 21-15-9 for time of: Thrusters (95/65lb) Pull-ups                 Having 2 [...]

Strength: Bench Press 5×5 Then, as many rounds as possible in 15 minutes of: 15 Wall balls (20/14lb) 15 Push-ups (with release of hands at the bottom) 15 Kettlebell swings (20/16k)   [...]

Chipper’day WOD for time Pt1. With partner complete: 400m farmers carry (24k-16k KB) while partner 2 completes 10/10 hammers and 10 wall balls If/when you drop the weight then partner 2 [...]

Strength: Strict Press 5×5 Then, three rounds for time of: 100m Waiter walk with right arm (50#/35# dumbbell) 50 Abmat sit-ups 100m Waiter walk with left arm 20 GHD back extensions

Happy Birthday Fred! The double-unders are our gift to you. Strength: Deadlift – work to a heavy single. Continue until you either can’t lift the weight or can’t lift it with [...]

Skill/Strength: Power Snatch For Time: 100m Lunge 18 Power Snatches (95-65#) 18 Box Jumps(24-20″) 15 Power Snatches (95-65#) 15 Box Jumps(20-12″) 12 Power Snatches (95-65#) 12 Box [...]

As many rounds as possible in 20 minutes of: 10/10 Kettlebell squats (24/16k) Run 400m 10 Burpee tuck-jumps                    

“DT” Five rounds for time of: 12 Deadlifts (155/105lb) 9 Hang Power Cleans (use the same bar for all) 6 Push Press In honor of USAF SSgt Timothy P. Davis, 28, who was killed on [...]