Category Archives: WOD

WORKOUT AMRAP x 18 MINUTES 40 Double Unders 20 Alt. V-Ups 10 DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20) *Every 1:30 including 0:00 complete 1 Burpee Ring Muscle-Up. (Score is Rounds + Reps)

STRENGTH EVERY 1:30 x 10 SETS* 2 Clean & Jerk *Start Moderate and build to something Heavy. Clean can be either Squat or Power. (Score is Weight) Week 7 of 9 NCFIT BENCHMARK WORKOUT “CALIFORNIA DREAMIN” 20 ROUNDS FOR TIME 1 Power Clean & Jerk (185/135)|(135/95) 2 Burpees Over Bar 3 Toes to Bar (Score […]

WORKOUT 4 SETS ON A 6:00 RUNNING CLOCK… 100m KB Farmer Carry (Athlete Choice, Heavy) 20 Alt. Pistols 30 Box Jumps (24/20) Max Cal Bike in Time Remaining… -Rest 1:00 b/t Sets- (Score is Total Cals)

NCFIT BENCHMARK WORKOUT “DEVIL IN THE DETAILS” FOR TIME* 36 Ring Muscle-Ups 60 Alt. DB Devil’s Press (50/35)|(35/20) *Partition any way needed. (Score is Time)

STRENGTH 4-2-2* Front Squat *Start Heavy and end Heavy+. Goal is to start and end heavier than last week. (Score is Weight) Week 7 of 9 WORKOUT AMRAP x 8 MINUTES 30 Double Unders 5 Front Squats (155/105)|(115/75) (Score is Rounds + Reps)

STRENGTH EVERY 1:30 x 10 SETS* 2 Snatches *Start Moderate and build to something Heavy. Snatch can be either Squat or Power (Score is Weight) Week 7 of 9 WORKOUT 4 SETS 10 Deadlifts (115/75)|(75/55) 8 Hang Power Snatch 6 Shoulder to Overhead 4 Wall Walks -Rest 1:00 b/t Sets- (Score is Slowest Set)

STRENGTH 4 SETS* 1 Clean + 1 Hang Squat Clean -Rest As Needed b/t Sets- *Start Moderate and build to heavy. Clean can be Power or Squat. (Score is Weight) Week 6 of 9 WORKOUT ON A 15:00 RUNNING CLOCK… Complete as much of the work as possible…* 150 Wall Balls (20/14)|(14/10) 75 Hang Power […]

STRENGTH 4 SETS 10/10 Single Arm DB Bent Over Rows 15-20 DB Floor Press -Rest As Needed b/t Sets- (No Measure) WORKOUT 4 SETS FOR MAX REPS 1:00 – 50′ Shuttle Runs* 1:00 – Box Step-Overs (24/20) 1:00 – Strict Pull-Ups 1:00 – Up-Downs *Each 50′ intervals counts as 1 Rep. If no access to […]

STRENGTH 4 SETS* 1 Snatch** + 1 Hang Squat Snatch -Rest As Needed b/t Sets- *Start Moderate and build to heavy. **Snatch can be Power or Squat. (Score is Weight) NCFIT BENCHMARK WORKOUT “ATLAS” EMOM x 20 MINUTES* 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat *Option 1: (135/95)|(95/65) Option 2: […]

STRENGTH 4-4-2* Front Squat *Start Heavy and end Heavy+ (Score is Weight) Week 6 of 9 WORKOUT AMRAP x 15 MINUTES 15/12 Cal Bike 30 Alt. Mountain Climbers 15 Box Jump (24/20) 30 Alt. Bicycle Crunches (Score is Rounds + Reps)

STRENGTH 4 SETS* 1 Power Clean + 2 Split Jerk *Start Moderate and build to Moderate-Heavy. (Score is Weight) Week 6 of 9 WORKOUT 10 ROUNDS FOR TIME 1 Power Clean & Jerk (225/155)|(155/105) 5 Burpees Over Bar 100m Run (Score is Time)

STRENGTH EVERY 1:30 x 7 SETS* 1 Power Clean + 1 Deep Hang Power Clean *Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above. (Score is Weight) Week 5 of 9 NCFIT BENCHMARK WORKOUT “THE FIFTH ELEMENT” 5 ROUNDS FOR TIME 50 Double Unders 10 Deadlifts (135/95)|(95/65) 5 Hang Squat Clean & […]