Category Archives: WOD

STRENGTH 3 SETS* 1 Snatch Pull + 1 Power Snatch WORKOUT FOR TIME 3-6-9-12-9-6-3 Hang Power Snatch (115/75) 30-40-50-60-50-40-30 Double Under

WORKOUT AMRAP x 4 MINUTES 6 DB Deadlifts (50/35) 8 Slam Balls (30/20) 8 Alt. Lunges -Rest 2:00- AMRAP x 6 MINUTES 6 DB ‘No Push-Up’ Renegade Rows* 8 Slam Balls 10 Burpees -Rest 2:00- AMRAP x 8 MINUTES 6 DB Up-Downs 8 Slam Balls 12/10 Cal Row *1 Rep = Row L / Row […]

STRENGTH 3-3-3-3* Back Squats *Weight starts Moderate, building to Heavy. Perfect mechanics. WORKOUT AMRAP x 17 MINUTES 7 Handstand Push-Ups* 21 Wall Balls (30/20) 35 Sit-Ups 400m Run *Strict Preferred

SKILL ON A 10:00 RUNNING CLOCK… Practice Kipping Pull-Ups* NCFIT BENCHMARK WORKOUT “NICOLE” AMRAP x 20 MINUTES 400m Run Max Unbroken Pull-Ups* *Must perform a max set of unbroken Pull-Ups. Unbroken means resting in any other position than a hang.

STRENGTH 5 SETS* 2 Split Jerks NCFIT BENCHMARK WORKOUT “GRACE” FOR TIME 30 Clean & Jerks (135/95)

HERO WORKOUT “WHITE” 5 ROUNDS FOR TIME 3 Rope Climbs 10 Toes to Bar 21 Overhead Plate Walking Lunges (45/35) 400m Run

STRENGTH 5 SETS 2 Squat Snatch NCFIT BENCHMARK WORKOUT “INGRID” 10 ROUNDS FOR TIME 3 Power Snatches (135/95) 3 Burpees Over Bar

NCFIT BENCHMARK WORKOUT “RESTING BIKE KELLY” 4 SETS* 35/28 Cal Bike 30 Box Jumps (24/20) 30 Wall Ball Shots (20/14) -2:00 Rest b/t Sets- *Option for a final, 5th Round

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Power Snatch NCFIT BENCHMARK WORKOUT “POWER PLUS AMANDA” FOR TIME 11-9-7-5 Power Snatch (135/95) Bar Muscle-Up

WORKOUT EMOM x 30 MINUTES MIN 1&2 – 400m Run MIN 3&4 – AMRAP of 5 Box Jumps (24/20) + 5 Strict HSPU MIN 5 – Rest

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Power Clean WORKOUT 5 ROUNDS FOR TIME 15/12 Cal Bike 9 Hang Power Cleans (165/115)

SKILL 3 SETS FOR QUALITY 5-8 Strict TTB or Slow Hanging Knee Raise 5-8 Strict Pull-Ups WORKOUT FOR TIME 50 Air Squats 25 Pull-Ups 50 KB Alt. Goblet Lunges (53/35) 25 Toes to Bar 100 Up-Downs 25 Toes to Bar 50 KB Alt. Goblet Lunges 25 Pull-Ups 50 Air Squats