25
Workouts
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For Time

3-12-20

For Time 100 Double Unders 15 Squat Cleans (135/95) 100 Double Unders 15 Power Snatch (135/95) 100 Double Unders 15 Thrusters (135/95)
Mar 12, 2020
Total Reps

3/11/20

10 min EMOM 1 deadlift + 1 power clean + 1 hang power clean WOD 1 min cal row 1 min double unders 1 min rest
Mar 11, 2020
Total Reps + Time

3/4/20

With a partner – total cal + reps 5 minutes 1 partner doing sandbag box over burpees x 10 1 partner doing SKI ERG for cal Rest 2 minutes then For time with a partner: 90 dumbbell snatches 40lb 60 Wall Ball 30 Toes to Bar 3 rope climbs
Mar 4, 2020
For Time

3-3-2020

Strength: 6 sets 1 Squat Clean 1 Hang Squat Clean 2 Front Squat WOD: 50 Cal Row 50 Walking Lunges 50 GHD’s 50 Wall Balls (20/14)
Mar 3, 2020
For Time

3-2-20

Strength 5x5 deadlift @ 70% of 1RM WOD For Time 4 Rounds 15 Toes to bar 50 Double Unders 15 shoulder to overhead (115/85)
Mar 2, 2020
For Time

2/28/20

Strength 5 RM Push Press 2x5@90% of 5RM WOD 25/20 cal Ski 15 Thrusters 95/65 25/20 cal Ski 15 DB Thrusters 50/35 Rest 5 Minutes 25/20 cal Bike 15 Thrusters 95/65 25/20 cal Bike 15 DB Thrusters 50/35
Feb 28, 2020
Total Rounds

2/27/20

Strength Find 1RM Back Squat WOD 12 min AMRAP 5 Power Cleans 10 Toes to Bar 15 Wall Balls (20/14)
Feb 27, 2020
Total Reps + Time

2-26-20

Teams of 2 10min AMRAP 100 cal row then Alternating Rounds 30 Double Unders (70 Singles) 10 DB Snatch (50/35 10min 100 cal row then 60 Double Unders (each) 1RM Power Snatch @20:00 For Time 100 cal row 120 Double Unders 60 Overhead Squats (135/95)
Feb 26, 2020
For Time

2-25-20

Strength: 4 x max reps of 95% of 2 RM WOD: 4 rounds 300 m run 15 Pull ups 9 Push Jerks
Feb 25, 2020
For Time

2-24-20

WOD - For Time 50 burpees facing box jump overs (24/20) Strength 5-4-3-2-1 Power Clean + Front Squat
Feb 24, 2020
For Time

2-20-20

Strength Push Press + Push Jerk 1-1-1 Push Jerk + Split Jerk 1-1-1 WOD - For Time 40 Cal Row 40 Thrusters (95/65) Rest 2 min 40 GHD Sit-ups 40 Cal Row Rest 2 min 40 Thrusters (95/65) 40 GHD Sit-ups
Feb 20, 2020
Total Reps

2-19-20

10min EMOM Even: Assault Bike Calories Odd: KB Swings (70/53) 10min Find 3RM Squat Snatch 10min EMOM Even: Box Jump Overs (24/20) Odd: Handstand Push-ups (Pushups)
Feb 19, 2020
For Time

2-18-20

Strength: 10 Min EMOM Power Clean 5-4-3-2-1-5-4-3-2-1 WOD: For time: 30-20-10 Burpees T2B Farmer Carry Walking Lunges (50/35)
Feb 18, 2020
Total Rounds

2/17/20

Bench Press Find 2RM 3x2@90% Push press 3x10 WOD 15 min AMRAP 5 Wall Balls (20/14) 40 Double Unders 10 WB 40 DU 15 WB 40 DU 20 WB 40 DU 25 WB 40 DU .........
Feb 17, 2020
For Time

Valentine’s Day

Strength : Thrusters build to a heavy set of 2 until fail WOD: 21-15-9 Thrusters Pull ups
Feb 14, 2020
For Time

2-13-20

Strength: Strict Press + Push Press 2-2-2 Push Press + Push Jerk 2-2-2 WOD: 4 rounds for time: 300 m run 50 double unders 5 muscle ups
Feb 13, 2020
For Time

2-13-20

Strength: Strict Press + Push Press 2-2-2 Push Press + Push Jerk 2-2-2 WOD: 4 rounds for time: 300 m run 50 double unders 5 muscle ups
Feb 13, 2020
Total Reps

2-12-2020

Find 2 RM of Back Squat 2 X 2 @ 90% of 2 RM WOD: For Max Reps: 3 min 500 m row Max Power Snatch (95/65) Rest 1:30 3 min 500 m row Max front rack lunges (95/65) Rest 1:30 3 min 500 m row Max GHDs Rest 1:30 3 min 500 m row Max WB (30/20)
Feb 12, 2020
Total Rounds

2/11/20

Strength 4 sets -4 Bench Press @ 90% of 4RM -1:00 D-ball Bear Hug WOD 9min AMRAP 3-6-9-12-15-18... -Toes to Bar -Shoulder to Overhead (135/95)
Feb 11, 2020
Total Reps + Weight

2/10/20

Teams of 2 6min -Max Calorie Assault Bike Switch every 30 sec 6min EMOM -1 Power Clean (each) Score is total weight 6min Max Calorie Ski Erg Switch every 30 sec 6min Synchro “Cindy” -5 Pull-ups -10 Push-ups -15 Air squats
Feb 11, 2020