Category Archives: WOD

“Filthy Fifty” 50 Box jumps 24/20 50 Jumping pull-ups 50 Kettlebell swings 35/26 50 Walking Lunge 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 Double unders Time cap: 35 minutes

Strength 1 Push Jerk every 1:15 x 7 sets, building Conditioning 12 min AMRAP 30 Air Squats 15 Shoulder to Overhead 115/75 10 Burpees over the bar

Strength 1 Clean emom x 10 minutes building, rest on minute 6 Conditioning 3 rounds for time: 20 Sumo deadlift high pulls 75/55 15 Pull ups 75 Double unders Cap: 10 minutes

Teams of 2 For time: 120/100 Cal Row 120 Single Arm DB Clean and Jerk 50/35 (switch arms anytime) 120 Wall balls 20/14 120 KB Swing 70/53 Cap: 25 min

Strength Build to a 1RM Bench Press in 20 minutes Conditioning 12 min AMRAP 100m run 10 Deadlifts 185/125 10 Hand release push ups

“Jackie” or “Fran” Athletes Choice 🙂 JACKIE 1,000m row 50 Thrusters 45/35 30 Pull ups OR FRAN 21-15-9 Thrusters 95/65 Pull ups Time cap: 15 minutes for both

Strength 2 Back Squats every 1:30 x 5 sets, building Conditioning 50-40-30-20-10 Ab mat sit ups 12 Box jump over 24/20 after each set of sit ups -12 min cap-

Strength 1 Power Clean + 1 Squat Clean EMOM x 8 minutes, building Conditioning 10 min AMRAP 5 Power Cleans 165/115 10 Burpees 30 Double Unders

Happy Friday! 30/20 Cal Bike 30 DB Step ups 50/35 & 24/20 30 Thrusters 95/65 30 Burpee Box Jump overs 24/20 30 Thrusters 30 DB step ups 30/20 Cal Bike 22 min cap

Strength 2 Touch and go power cleans EMOM x 8 min- building Conditioning 3 rounds 3 min AMRAP 20 Wall balls 20/14 In remaining time: 10 Power Cleans 135/95 10 Over the bar burpees 3 min rest

Happy Halloween, remember its bring a friend day! Teams of 2 All you go I go: 2,000m row (switch every 200m) 2,000m run (switch every 200m)

Strength 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead squat every 1:30×5 building Conditioning 5 Rounds for time: 10 Chest to bar pull ups 10 Overhead Squats 115/75 50 Double Unders Cap: 13 min