WODS

In teams of two with Male/Female Partners all on 1 continuous clock: *All non-members trying out for their first time that cannot demonstrate perfect deadlift form must do MB ground to shoulder with half the reps as indicated below Female…

This workout takes 52min from start to finish so get to class early and warm-up! There will be a 5min briefing of movements and we will get started no later then 10min after class time starts.   3 minutes of…

A1. Strict Shoulder Press w/ 1sec pause at top; x 4-6 reps x 4 sets, rest 60sec A2. Farmer’s Carry; 100 Meters x 4 sets, rest 60sec   B1. Banded Pull-aparts; 25-30reps x 3 sets, rest 30sec B2. DB or…

Complete as many rounds and reps as possible in 6 minutes of: *May need to start in heats w/ second heat starting on 10min mark 6 Hang Power Snatches (115/75 lbs) 12 Wall Balls (20/14 lbs) + When the running…

A1. Turkish Get-Up; 2/arm x 4 sets, rest 45sec A2. Strict Pull-Ups @2110; 6-8 reps x 4 sets, rest 45sec A3. Kettlebell Swing; 15-20 reps x 4 sets, rest 45sec   B. In teams of two, with partners alternating complete…

A1. Heavy Goblet Squats or Sandbag Squat @21X1; 10-12 reps x 4 sets, rest 45sec A2. Single-Arm Dumbbell Row; 8/arm x 4 sets, rest 45sec A3. Bar or Ring Dips; 12-15 reps x 4 sets, rest 45sec   B. Every…

“Rabbit’s Delight” Objective: Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint…

A1. Deadlift; 6-8 reps x 3 sets, rest 60sec A2. Dips; 20-25 reps x 3 sets, rest 60sec *more advanced athletes may perform the dips from high rings – starting each set with a muscle-up   B. Perform this as…

A1. Single-Arm Dumbbell Row; 8-10 reps x 4 sets, rest 45sec A2. Strict Shoulder Press (1sec pause at top); 8-10 reps x 4 sets, rest 45sec A3. Banded Straight Arm pull down; 15-20 x 4 sets, rest 45sec A4. Waiter…

A. Take 15 minutes to build to today’s “heavy-ish” Power Clean   Choose an Option Below: B1. Every minute, on the minute, for 24 minutes (12 sets of each): Even Minutes – Power Clean x 2 reps (You choose load…

Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x Max Reps + Rest exactly 4 minutes, and then . . . + Complete as many rounds and reps as possible in 4 Minutes…

A1. Back Squat w/ 2sec pause at bottom; 4-6 reps x 4 sets, rest 60sec A2. Single-Leg Hip Bridge @3011 (shoulders on bench); 10/leg x 4 sets, rest 60 A3. Single-Arm Trap 3 Raises @2111; x 8-10/arm x 4 sets,…

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Kettlebell Swings (70/53) -60 seconds of Rest 60 seconds Ground to Over…

A1. Bench Press w/ pause; 4-6 reps x 4 sets, rest 15-20sec A2. Dynamic Push-Ups; 10-12 reps x 4 sets, rest 2min   B. Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following:…

A1. Bulgarian Split Squat @30X0; 8-10/leg x 3 sets, rest 30sec A2. Single-Arm Trap 3 Raises; 8-10/arm x 3 sets, rest 30sec   B. Rounds of 15, 12 and 9 reps for time of: Thrusters (75/55lbs) Burpees *Goal is speed.…

A1. Deadlift; 6-8 reps x 4 sets, rest 60 A2. Double-Under Practice; 45-60 seconds x 4 sets, rest 60 A3. Strict Pull-Ups @2110; 6-8 reps x 4 sets, rest 60sec (add weight if that rep range is easily achievable)  …

A1. Strict Shoulder Press; 8-10 reps x 4 sets, rest 45sec A2. Russian Step-Ups with Dumbbells; 8-10 leg x 4 sets, rest 45sec A3. Toes to Rings; 8-10reps x 4 sets, rest 45sec   Choose an Option below: B1. Complete…

A1. Goblet Squat(Kb/Sandbag/MB) @21X0; 8-12 reps x 3 sets, rest 45sec A2. Single-Arm KB/DB Row; 8-10/arm x 3 sets, rest 45sec A3. Kettlebell Swings; 15-20 reps x 3 sets, rest 45sec A4. Push-Ups @2010; 10-15 reps x 3 sets, rest…