Category: WOD

170627 – “Runnin’ on Empty”

Warm up: 3 Rounds not for time 2 Turkish Get-ups (R + L) 20’ HS Walk 50 Running In Place Jump Rope Skill/Strength: Build to Heavy Single Strict Press WOD: For time Rx: 60 Cal Bike Buy-in Then 2 Rounds of 400M Run 40 KB Swings (53/35) *Scale KB weight to something you can do …
read more


170626 – “Over Your Head”

Warm up: PVC Game PVC Warm up O/H Squat Skill Breakdown Skill/Strength: 5×1+1 Pause O/H Squat + O/H Squat WOD: 3 Rounds for time Rx: 60 DUs 20 Cal Row 10 O/H Squats (165/115) Scaled: 60 Jump Rope 20 Cal Row 10 Front Squats (95/65) Mobility: Circle Up


170623 – “Fran”

  Warm up: 400M Run 3 Rounds not for time of: 10 Thrusters 8 Kip/Scap 6 Pull-ups WOD: 21, 15, 9 Reps for time Rx: Thrusters (95/65) Pull-ups Scaled: Thrusters (50%) Ring Rows Cash out: EMOM – All reps done at 60% of 1RM Front Squat Odds – 3 Front Squats Evens – 6 Back …
read more


170622 – “Suffer Fest”

  Warm up: Dynamic Warm up Skill/Strength: Gymnastics Play Time WOD: 50, 40, 30, 20, 10 Reps for time Rx: Wallball Shots (20/14) Sit-ups KB Swings (53/35) Scaled: Air Squats Sit-ups KB Swings (25/18) Mobility: Ham Pole Wall Glute


170621 – “Behind Bars”

  Warm up: Latteral Drills Skill/Strength: EMOMx10 1 Hang Clean WOD: 3 4:00Min AMRAPs with 4 min Rest Between 4min AMRAP #1: 400M 15 Burpee Over Bar Max Power Cleans (135/95) Rest 4 Min 4min AMRAP #2: 400M 10 Burpee Over Bar Max Power Cleans (155/105) 4min AMRAP #3: 400M 5 Burpee Over Bar Max …
read more


170620 – “Dizzy Lizzy”

  Warm up: 4x:30/:30 Cal Bike Medball Toss Skill/Strength: Thruster WOD: 21, 15, 9 For time Rx: Front Squats (135/95) HSPUs *20/16 Cal Bike After Each Round Scaled: Front Squats (50%) Incline Push-ups *20/16 Cal Bike After Each Round Mobility: Shoulder Stretches Couch


Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!