Category Archives: WOD

STRENGTH 10-8-6* Front Squat *Start Light-Moderate and build to Moderate+ WORKOUT EMOM x 18 MINUTES MIN 1 – :45 Cal Bike MIN 2 – :45 Back Rack Lunge-Lunge-Squat (115/75)|(75/55) MIN 3 – :45 Sit-Ups (Score is Total Reps)

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Clean & Jerk WORKOUT AMRAP x 12 MINUTES* 12 Wall Balls (20/14) 36 Double Unders *Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk). Rollin’ into the weekend like…

WORKOUT EMOM x 28 MINUTES MIN 1 – :45 Cardio Choice MIN 2 – :20/:20 Single Arm Ring Rows MIN 3 – :45 Up-Down Box Crawl Overs (30/24) MIN 4 – :45 DB Slides (Athlete Choice, Moderate)

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Snatch WORKOUT 1.) 3 SETS ON A 2:00 RUNNING CLOCK… 200m Run Max Power Snatches with Time Remaining (75% of 1-Rep Snatch) -No Additional Rest b/t Sets- -Rest 2:00 b/t Part 1 & Part 2- 2.) 3 SETS ON A 2:00 RUNNING CLOCK… 200m […]

STRENGTH 10-10-8* Front Squat WORKOUT AMRAP x 12 MINUTES 12 Alt. Back Rack Lunges (95/65) 24 Slam Balls (30/20) 12 Alt. Front Rack Lunges 24 Sit-Ups

No Classes today

STRENGTH EVERY 1:30 x 7 SETS* 1 Power Clean + 1 Hang Squat Clean *Start Moderate and build to a heavy weight. (Score is Weight)   WORKOUT AMRAP x 16 MINUTES 30/25 Cal Bike 20 Pull-Ups 10 Hang Power Cleans (155/105)|(115/75) (Score is Rounds + Reps)

WORKOUT 5 SETS ON A 4:00 RUNNING CLOCK… 300/250m Row 10 Up-Down Over Rower 20 DB Floor Press (50/35)|(35/20) Max Sit-Ups in Time Remaining… -Rest :30 b/t Sets- (Score is Total Reps of Sit-Ups)

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Front Squat* *This is one of our Tests for the Strength Cycle starting next week. (Score is Weight)   WORKOUT AMRAP x 8 MINUTES 35 Double Unders* 7 Front Squats (95/65)|(65/45) *Option for Unbroken Double Unders (Score is Rounds + Reps)

EXTENDED WARM-UP 4 SETS 3 TNG Power Snatches* -Rest as Needed b/t Sets- *Start light and build to workout weight. Superset each set with one of two options: Option 1… 2 Hips to Bar + 1 Bar Muscle-Up Or… Option 2… 2 Dynamic Kip Swing + 1 Pull-Up (Score is Weight) NCFIT BENCHMARK WORKOUT “POWER […]

FOR TIME 800m Run 60 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)/(20) 600m Run 40 Alt. DB Goblet Box Step-Overs (24/20) 400m Run 20 Box Jumps (30/24) 200m Run (Score is Time)

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy weight of the below complex… 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk NCFIT BENCHMARK WORKOUT “GRETTEL” 10 ROUND FOR TIME 3 Clean & Jerks (135/95) 3 Burpees Over Bar