Category Archives: WOD

15 minutes to find 2RM Back Squat   10 min AMRAP 15 Wallball 20/14 25 Double unders (25 singles)

Teams of 2 100 Calorie Bike 100 Burpees 100 Box Jump Over 30/24 100 KB Swing 70/53 1 person works at a time Cap: 30 min

Strength 15 min to find 1RM Split Jerk Conditioning 12 min AMRAP 6 HSPU 12 Toes to bar 24 Air squats

Jackie 1000m Row 50 Thrusters 45/35 30 Pull ups OR Fran 21-15-9 Thrusters 95/65 Pull ups Athletes choice 🙂

Strength 12 minutes to find 2RM tng snatch Conditioning 500/400m row 40 DB snatches 50/35 30 Burpee box jump over 24/20 Cap: 10

Strength 12 min to find 1RM Hang Clean -power or squat- Conditioning 11 min AMRAP 7 Front Squat 135/95 7 Strict Pull up 35 Double Under ( 35 singles)

For time: 1,000m Row 800m Run 60 KB Swing 53/35 500m Row 400m Run 30 KB Swing 53/35 Cap: 20

Strength 15 min to find 1RM Overhead Squat Conditioning 9 min AMRAP 2 Overhead squat 115/75 2 Toes to bar 4-4,6-6…etc

  Regional Event 14.6 50-calorie row 50 box jump overs, 24 / 20 in. 50 deadlifts, 180 / 120 lb. 50 wall-ball shots, 20 / 14 lb. 50 ring dips 50 wall-ball shots, 20 / 14 lb. 50 deadlifts, 180 / 120 lb. 50 box jump overs, 24 / 20 in. 50-calorie row Cap: 25 […]

Strength 12 min to find 1RM Push Jerk Conditioing 21-15-9 Hang power clean 115/75 Shoulder to overhead 115/75 Pull up Cap: 11

Strength 5×5 Back Squats @65-75% rest 2:00 between sets Conditioning 9 min AMRAP 12 Dumbbell Squats 50/35 25 Double Unders

Schedule today is as follows: Friday 7/5 5-7am open gym Noon class 330/430/530 class For time: 100 Wall Balls 20/14 75 Box Jump Overs 24/20 *Every 2:00 until completion, including 0:00, perform 12 KB swing with 53/35* Time cap: 22 minutes