WODS

Performance A1. Bulgarian Split Squat @ 30X1; 6-8/leg x 3 sets, 
Rest 90 seconds A2. Ring Rows @ 2020; 8-10 x 3 sets
(Get as horizontal as possible),
Rest 90 seconds + Seven rounds for time of: 7 Pull-Ups (chest-to-bar for advanced…

Fitness/Performance A1. Overhead Squat @ 3011;  3-4 reps x 4 sets, Rest 60 seconds A2. Scapular Wall Slides @ 3030; 6-8 reps x 4 sets, 
Rest 60 seconds + Three rounds for time of: 6 Handstand Push-Ups 6 Barbell Ground…

Fitness A1. 
Push Press (dumbbell or barbell); 6-8 reps
x 4 sets, Rest 60 seconds A2. Romanian Deadlift @ 3010; 6-8 reps x 4 sets,
Rest 60 seconds + For Max Reps/Calories: 3 Minutes of Rowing (Calories) 1 Minute of Rest 3…

Fitness/Performance A. Spend 10 min to work up to a tough Split Jerk + 3 minutes of work @ 85-90% effort: 5 Pull-ups 10 Walking Lunges –3 min recovery 3 min @ 85-90%: 7 Burpees 7 Russian KBS – 24kg…

GRAND OPENING WOD!!!   In teams of three, with only one partner working at a time, complete the following as quickly as possible: Buy in or Cash out*: 300m Sled Push or 200m Yoke Carry   -90 Wall Balls -120…

Fitness A1. Rings 1-foot pistol squat ; 6 /leg x 4 sets,
Rest 10 seconds A2. KB bottom’s Up Press @ 2122; 6-8/arm x 4 sets, 
Rest 60 seconds B1. 1-foot Hip Bridge @ 20×2; 8/leg x 3 sets, rest 10…

Fitness A1. Shoulder Press @2111; 6-8 reps x 4 sets, 
Rest 45 seconds A2. Ring Rows @ 2111; 8-10 reps x 4 sets, Rest 45 seconds A3. Plank from Elbows x 45 seconds,
Rest 45 seconds + Three rounds for time…

Fitness A1. Deadlift @ 20×1; 6-8 reps x 4 sets,
Rest 60 seconds A2. Dumbbell Bench Press @20×1; 6-8 reps x 4 sets,
Rest 60 seconds A3. Jump Rope Technique x 45-60 seconds,
Rest 60 seconds + B. 
For time: 1000 Meter Row…

Fitness In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1200-Meter Run or Row 50 Pull-ups 100 Push-ups 200 Squats 1200-Meter Run or Row (The above tasks are totals for…

Fitness A1. Barbell Shoulder Press @ 2011; 8-10 x 4 sets,
Rest 45 seconds A2. Russian Step-Ups; 10-12/leg
x 4 sets, Rest 45 seconds A3. Farmers Carry; x 50 Meters,
Rest 45 seconds + 4min AMRAP of: 10 Push Press 10 Pull-ups Rest…

Fitness/Performance **In light of the annual “Murph” yesterday we are gonna deviate from typical programming and do a little MAP work today to help ease some of the soreness.** 10 minutes of work @ 75% effort: 500m Row 15 OHS…

Happy Memorial Day! FitCamp/Fitness/Performance “Murph” For time: Run 1 mile 100 Pull-Ups 200 Push-Ups 300 Squats Run 1 mile Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound…

Fitcamp/Fitness 30 Wall balls 30 Pull ups 30 Switch lunges 30 DB Clean and Jerks In teams of three, each person cycle through the series of movements 1 times. Person 1 completes all movements before person 2 begins. Etc… Performance…

Fitness  A1.Back Squat @ 3011; 4-6 x 3 sets; rest 45 A2. Ring Rows @ 2111; 8-12 reps, rest 45 seconds A3. Walking Lunges with Dumbbells x 20 steps @ 1010, Rest 45 seconds A4. Single-Arm Trap 3 Raises @ 2111,…

Fitness / FitCamp 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…

Fitness 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 of:…