WODS

Performance A1. Ring Rows @ 2111; 10-12 reps x 4 sets
(get as horizontal as possible), 
Rest 90 seconds A2. Good Mornings (stance will vary based on individual weaknesses) @ 3010; 6-8 reps x 4 sets, Rest 90 seconds B. 
10…

Performance A1. Back Squat @ 30×1; 4-5 reps x 5 sets
(as heavy as possible), Rest 20 seconds A2. Strict Handstand Push-Ups; 8-12 reps or
 Wall Climbs x 4-6 reps, 
Rest 3 Minutes   B. 
For time: Row 1000 Meters  …

A1. Bench Press; 4-6 reps x 5 sets, 
Rest 30 seconds A2. 60 seconds of Double Unders x 5 sets
(use this as skill practice if you are not proficient with double-unders), 
Rest 3min + “300 FY” Why is it called…

Performance Teams of two must complete the following as quickly as possible: 1600-Meter Run 50 Power Cleans (115/75 lbs.) 100 Pull-Ups 200 Anchored Sit-Ups (your partner will anchor your feet) 1600-Meter Run **The above tasks are totals for the team…

Performance A. Bulgarian Split Squat @ 40×0; 6-8/leg x 4 sets, 
Rest 90 seconds B. Three sets for max rounds of: 60 seconds of Hang Power Clean 60 seconds of Front Squat 60 seconds of Push Press 60 seconds of…

Performance In warm-up spend 10min on the CTS Snatch Progressions posted in gym. If your snatch technique is not where you want it to be then you should be doing this warm-up at least 3 times a week whether you…

Performance A1. Push-Ups; 20 unbroken reps x 4 sets, 
(progression – Ring Push-Ups; regression – raise hands with barbell on a rack), 
Rest 60 seconds A2. Wall Balls; 20 reps (fast!) x 4 sets, Rest 60 seconds A3. Walking Lunges…

Performance A1. Deadlift; 5 reps (aim for all sets within 90% of 5-RM) x 4 sets, 
Rest 20 seconds A2. Box Jumps; 20 reps (as quickly as possible) x 4 sets, 
Rest 2 minutes A3. Push Press; 3 reps x…

Performance In teams of four, 24min AMRAP of: Run 200 Meters 20 Push-Ups Walking Lunges with Dumbbells (35/20lbs each hand) (length of gym) 20 Box Jumps (24″/20″) **Teams must rotate stations as a team, with only one team member working…

A. 
Take 15 minutes to work on a skill of your choice – muscle-ups, double-unders, handstands, kipping pullups, T2B, etc… B. 
10min AMRAP of: 5 Power Clean (95/65) 5 Thruster (95/65) 10 Burpees

Performance A1. Power Clean Cluster; 1.1.1 x 5 sets, Rest 20 seconds A2. Box Jumps; x 10-15 reps
 x 5 sets (perform as quickly as possible), 
Rest 3 minutes B. 
Three sets for max reps of: 60 seconds of Shoulder…

Performance A1. Bench Press @ 20×1; 2-3 reps x 5 sets, 
Rest 30 seconds A2. Strict Toes to Bar; 8-10 reps x 5 sets
(challenge yourself to do these strict – no swinging – and at a controlled tempo), 
Rest 2…

Performance A1. Back Squat @ 30×1; 3-5 reps x 4 sets, 
Rest 90 seconds A2. Strict Pull-Ups (supinated) @ 21×0; Max Reps x 4 sets
(important to follow tempo here, abide by the 1 second pause at the bottom – ensure…

Performance In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on (congo-line style): 15 Box Jump-Overs (24″/20″) 20-Meter Walking Lunge 25 Kettlebell Swings (32/24 kg)…

Performance A. EMOM for 10 min Hang Snatch + Snatch; 1+1 + “Annie” 50-40-30-20 and 10 rep rounds of: Double-Unders Sit-ups   Competition Wod will be posted at gym

Performance *Spend 10min in your warm-up working on Double Unders Four rounds for time of: Row 400 Meters
 ALL OUT Run 400 Meters ALL OUT (This workout will be performed as a relay race in teams of three. The moment…

Performance A1. Bench Press @ 20×1; 3-4 reps x 3 sets, Rest 2 minutes A2. Weighted Pull-Up @ 20×1; 2-3 reps x 3 sets, Rest 2 minutes + “Lynne” Five rounds for max reps of: Body weight bench press
 (Ladies,…

A. 
In 12-15 minutes, build to a 3-RM Clean and Jerk
(reps must be completed within a 40 second window)   B. 
“Ten-Minute Capacity Test” For Max Reps (or Calories): 4 minutes of Rowing (for Calories) Rest 60 seconds 3 Minutes…