Category Archives: WOD

1-10 and then back down to 1 reps of Push ups Sit ups Squats If you have equipment @home: Strength 1 Power snatch EMOM x 10, building Conditioning 12 min AMRAP 10 Power snatch 95/65 20 Air Squats 30 Double Unders

@ home WOD is.. 150 Burpees for time See FB VIDEO fro scaling and demos If you have equipment @home, todays WOD is 13.1 17 min AMRAP 40 Burpees 75/45 pound Snatch, 30 reps 30 Burpees 135/75 pound Snatch, 30 reps 20 Burpees 165/100 pound Snatch, 30 reps 10 burpees 210/120 pound Snatch, as many […]

200m-300m Bear Crawl Every break perform 10 air squats until meters are completed *check out FB group video for demos and ways to measure the distances!

10x100m sprint or 8x200m run or 6x600m run or 3x800m run or 5k run Check FB page for video demo/notes on this @home WOD!

6 rounds :30 Wall sit :20 R elbow plank :20 L elbow plank *Workout demo video on FB page!

The gym will be closed until 4/1 as of now, we will be posting daily at home WODs for us all to do and stay strong as a community! See daily videos for these WODs in our FB group! 10 rounds of: 25 Jumping Jacks 7 tempo push ups (3-7 second descend to the floor) […]

Weightvest Wednesday Chipper *Check out our @home verso of todays WOD on our FB page!* 100-75-50-25 Air Squats 40-30-20-10 Pull ups 20-15-10-5 Burpees RX= 20/14lb weight vest Cap: 25

Strength E2MOM x 6 sets, push jerks 3-1-3-1-3-1 3s are at 70% across, 1s start around 80% and build Conditioning 8 min AMRAP 2 Shoulder to overhead 115/75 2 Toes to bar 4-4, 6-6, 8-8….

Strength 15 minutes to find 2RM Front Squat Conditioning 10 minute AMRAP 5 Front Squats 185/125 10 HSPU 30 Double unders

Teams of 2 24 min AMRAP 135/100 Cal bike, then AMRAP in remaining time 6 Devil Press 50s/35s 12 DB Thrusters 50s/35s 24 Hang Clean and jerk single arm 50/35

Thursday Strength 15 minutes to find 3RM Bench Press Conditioning 21-15-9-15-21 KB Swings 53/35 Burpees Cap: 15

Gotham City 5 rounds 1 min Wall balls 20/14 1 min DB snatch 50/35 1 min Single DB step ups 50/35 and 24/20 1 min rest