Category Archives: WOD

Strength 15 min to find 1RM Push Jerk Conditioning 30/20 Cal bike -then- 5 rounds 10 Shoulder to overhead 115/75 10 Toes to bar Cap: 13 min

Strength 12 min to find 2RM Hang Power Clean Conditioning 10 min AMRAP 2 Wall Balls 20/14 2 Burpees 4 Wall ball, 4 Burpee etc.

Gym is closed all day 9/6

*No 5,6,9am class today* Teams of 2 2,000m row (switch every 250) 80 Single arm DB Thruster 50/35 80 Single DB Box over 50/35 & 24/20 1,000m row (switch every 250) Cap: 25

Strength 15 min to find 1RM Overhead Squat Conditioning 8 min AMRAP 2 Power Snatch 75/55 8 Burpees over the bar 4 Power snatch 8 Burpees over the bar continue adding 2 power snatch/ round and burpees stay at 8 each round

Regionals Event 17.1 For time, wearing a weight vest: 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats Men wear a 20-lb. vest Women wear a 14-lb. vest Time cap: 25 minutes

Strength 15 minutes to find 3RM Deadlift Conditioning 30-20-10 Hang power clean 115/75 Hand release push ups *50 Double Unders after each round (ends on dubs) singles 1:1 Cap: 12

Teams of 2 25 min AMRAP 50 Wall balls 20/14 50 Box Jumps 24/20 50 Ab mat sit ups

Strength 12 min to find 3RM Hang Power Clean Conditioning 4 rounds 1 minute burpees 1 minute db hang clean and jerk 50/35 1 min rest

“Crazy Stairs” For Time: 10 Rounds of “CTB Cindy” 50/35 Calorie Row 30 Overhead Squats 155/105 Cap: 25

Strength 15 min to find 10RM Deadlift Conditioning 3 rounds 400m run 21 Deadlifts 185/135 12 Strict hspu Cap: 15

Strength 14 minutes to find 1RM Front Squat Conditioning 5 Rounds 5 Thrusters 115/75 10 Toes to bar 30 Double Unders Cap: 10