WODS

12/17 Monday

Fitness A1. 2 Position Power Snatch (high hang, above knee), 4 sets, 90sec A2. Ring Dips @ 30X0, 6-8 reps x 4 sets, 90sec B1. Power Clean, 3 touch n go reps x 4 sets, 90 sec B2. CGBP @…

12/15 Saturday

10 min @ 75%: Row 200m 10 Burpees – no jump @ top –5 min rest 10 min @ 75%: Row 200m 10 GH Sit-ups –5 min 10 min @ 75%: Run 200m 10 DL @ 115/85lb –5 min 10…

Warm-Up Jump Rope – 3min Mobility Work: Arm Circles 10 Arm Rotations 10 Leg Swings 10 Switch lunges 10 Knee Rolls 10 Ankle Rolls 10 Dynamic: slow but steady..constant work Air Squat 10 Pushup 10 Situp 10 Supermen 10 Pullups…

12/12 Wednesday

Complete all of the following @ 75% effort: Row 2k or Run 1mile + 5 min rest + 5 rounds: 100 ft bear crawl 25 anchored sit-ups + 5 min rest + 3 rounds: Back Extensions- 30-20-10 Box Jumps (step…

12/11 Tuesday

Warm-Up: PVC 20 BACK EXTENSION 20 PASS THRUS 20 OVERHEAD SQUATS 20 RING ROWS 20 GOOD MORNINGS X 2 Fitness/XFitSport 5 sets: 8 Back Squat @ 20X0 – use 155/125lb per set Row 2 minutes @ 80% 3 min rest…

12/10 Monday

Warm-Up 3rnds:continuous movement (10min time cap) :20sec Battle Rope 10/side – Leg swings forward and side to side 10/each of – y,t,w,l (shoulders) 5/side – Scorpion 5/side – Lateral Lunge 5 Muscle Snatch w/ bar 5 Snatch Drops Fitness A1. High Hang…

12/8 Saturday

XFitSport/Fitness 10 min @ 75%: Row 250m 5 Ring Dips 15 KBS – 1.5pd/1pd –5 min rest 10 min @ 75%: Row 250m 5 Knees to Elbows :30 sec HS hold –5 min 10 min @ 75%: Row 250m 10…

12/07 Friday

Fitness A. Split Jerk, EMOM for 10min 3reps @60% RM + 5 sets ALL OUT: 15 Thrusters @ 85/55lb 5 burpee Pull-ups COVP Rest 8 x work time XFitSport A. Split Jerk, 1-1-1-1-1, 3-4 min – increase per set…

12/5 Wednesday

XFitSport/Fitness Run 1 mile @ 75% + 5min rest 10,9,8,7,6,5,4,3,2,1 @ 75%: KBS – 1.5pd/1pd Walking Lunges/leg + 5min rest 10 rnds @ 75%: 3 Toes to Bar Double Unders – 50,45,40,35,30,25,20,15,10,5 + 5min rest Run 1mile @ 75%

12/4 Tuesday

3 rounds: Continuous movement! 10/side mini band side steps 10 mini band OHS w/ PVC 5 Black Burns 4 sets: 10 Back Squat @ 20X0 – 135/115# Row 2 minutes @ 80% 3 min rest + 4 sets: 10 DL…

12/3 Monday

XFitSport/Fitness Warm-Up 500m Row 3rnds: maintain constant movement! 5 box jumps 5 push ups 5 pullups 5 Squats WOD A1. Power Snatch Cluster, 1.1.1 x 4 sets, 90sec A2. CGBP @ 20X1, 3-5 reps x 4 sets, 90…

12/1 Saturday

Fitness/XFitSport A. Back squat; build to a max fast + “Karen” 150 wall balls for time

11/30 Friday

Warm-Up 1000m Row MFR – MB/Foam Roll Fitness/XFitSport A1. standing press; build to a max, rest as needed A2. Weighted pronated Pull-up; build to a max, rest as needed + 10 rounds for time: 10 Pull-ups 10 box jumps…

11/28 Wednesday

Warm-Up of your Choice Dynamic stretch,ballistic stretch, MFR 10 minutes of work @ 75% effort: Row –5 min recovery 10 min @ 75%: 25 double unders 10 AbMat sit-ups 10 walking lunges –5 min recovery 10 min @ 75%: Run…

11/27 Tuesday

Warm-Up 3rnds: :60 sec jump rope singles 5 Front Squats w/ wght listed below 5 Push Press w/ wght listed below 5 kipping pullups or 10 kips XFitSport Squat Snatch, 1.1.1 x 5 sets, 3 min – 80% effort, keep…

11/26 Monday

Warm-Up 3min Row or Airdyne 3rnds: 5/side Glute Bridge w/ OH Reach 5 Supermans 5 Squat-to-Stand 5/side X-Band Walks 10 Band Pass throughs 10 Black burns Version 1 Fitness A1. Front Squat @ 20×1, 5-5-5-5, 2min (building to a 5RM)…

11/24 Saturday

In memory of Joe Lengel who was tragically murdered in front of his box earlier in the week… “Joe” with some modifications AMRAP in 30:00 w/partner* of: 10 wall ball shots 10 burpees 10 pull-ups 57 double-unders *partners trade off,…

11/23 Friday

Fitness A1. Back Squat @ 20X1, 6-8 reps x 4, 90sec A2. Wtd Supinated Pull-up Cluster @ 30X0, 1.1.1 x 4 sets, 90sec B1. KBS (all the way OH), 50/35lbs 7-10 reps x 4 sets, 1min B2. Bar Dips @ 20X0,…