12.3.18
5 Rounds (In a 4 Minute Window): 400 Meter Run 1 Round of “Cindy” Max Squat Cleans (135/95) 2 Minutes Rest Between Rounds.
Read More »12.1.18
Teams of 2: 100 Calorie Row 100 Box Jump Overs (24/20″) 100 Deadlifts (185/125#) 100 Wallballs (20/14#) 100 Burpees 100 Wallballs (20/14#) 100 Deadlifts (185/125#) 100 Box Jump Overs (24/20″) 100 Calorie Row Today’s workout is a team version 2014 Regionals Event 6. This “chipper” format is a classic workout[…]
Read More »11.30.18
Team of 2 Amrap 20 2 Ring Muscle ups 4 Hspu’s 8 Kettle Bells Swings 70/53 Athlete 1 Complete all 2-4-8 Then Athlete 2 completes 2-4-8 that is 1 rd
Read More »11.29.18
Strength: Back Squats 3-3-3-3-3 Building in weight Wod 21-15-9-6-3 Bike Cals Kettle Bell Lunge steps 53/35 1 kettle bell in front rack position
Read More »11.28.18
10-9-8-7-6-5-4-3-2-1 Power Cleans (115/80) After Each Round: 15 AbMat Sit-Ups 21 Double Unders
Read More »11.27.18
Part 1 Climb the ladder as high as possible in 9 minutes of: 1,2,3…Thrusters (95/65) 1,2,3…CTB Pullups 1,2,3…Bar-Facing Burpees * Score workout as rounds completed + reps (e.g. if you finish the round of 9 reps and 7 Thrusters in the round of 10 your score is 9 rds +7[…]
Read More »11.26.18
With a partner, rotate through the following stations: In 8 minutes complete: Max alternating sets of 15 KB Swings (24kg/16kg) rest 2 minutes In 8 minutes: Build to a 5 rep max Bench Press rest 2 minutes In 8 minutes complete: Max alternating sets of 15/12 Calorie Row * Input[…]
Read More »11.24.18
Team Wod Amrap 20 partner 1 Cal Bikes 20/18 partner 2 Amrap of: 8 Pull Ups+ 6 Squat Snatches 95/65 + 8 T2b + 5 Burpees continue where partner left off. total rounds complete is your score
Read More »11.23.18
In teams of 3: Row 6000 meters * Switch every 250 meters ** Row each piece as fast as possible Post row time to comments. (Use one rower. Time = time on clock, not rower. Fast transitions!) Scoring: Time
Read More »11.21.18
Deadlift Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 AMRAP 15: 60 Double Unders 25 Box Jumps 24/20 15 Deadlifts (245/165)
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