All WODS

All of our Workout of the Days can be found here.
22 May 2017

MONDAY STRENGTH: Clean 8×4 every 1:30 @ 80/90 WOD For time: 30 back squats 165/115 60 Box jump over 24/20 *squat bar comes from ground *14 min cap TUESDAY STRENGTH Bench press 5@65, 5@75, 5+@85,...

14 May 2017

MONDAY Strength: Back squat 5@65%, 5@75, 5+@85, max 65% WOD 10 min AMRAP  10 kb snatch 53/35 10 toes to bar TUESDAY Strength Power snatch 6×6 @ 70%/90% every 2:00 WOD 21-15-9 Overhead squat 115/75...

07 May 2017

MONDAY Deadlift 1rm  5@65%, 3@75%, 1@85%, 1@95%, 1@100%+, 1@100%+ WOD 2 rounds for time: 40 Db snatch Run 800m TUESDAY Strength: Clean 7×5 @ 75/90% every 1:45 WOD 3 rounds for time: 21 cal assault...

30 April 2017

MONDAY Strength 10 minutes to establish 1rm strict press WOD: 50-40-30-20-10 Row cal  Strict press 75/55 *20 min cap TUESDAY Strength Back squat every 2:30 3-2-1-1-1 *start at 75% and build to heavy single WOD...

24 April 2017

MONDAY Strength Back squat 1 x 20 @ 50% 5 x 8 @ 65% 1 x 20 @ 50% WOD AMRAP 5 minutes 5 clean and jerks 135/95 5 box jump overs 24/20 TUESDAY Strict...

16 April 2017

MONDAY Strength Back squat 4 x 10 @ 60% 1 x 20 @ 50% WOD 4 rounds for time 20 cal row 15 burpees over the rower 17 min cap TUESDAY 30 Turkish get ups ...

10 April 2017

MONDAY Strength: Back squat 4 x 8 @ 65% of 1rm  Every 2:30 WOD: 3 rounds for time: 10 hang power cleans 185/135 20 calorie assault Bike TUESDAY “Regionals 2014 event 6” 50 calorie row...

02 April 2017

MONDAY Back squat 4 x 10 @ 60% every 2 minutes WOD: 3 rounds for time 25 power snatch 25 front squat Rx = 75/55 16 min cap TUESDAY “Partner WOD” 100 cal air bike...

26 March 2017

MONDAY Strength: Back squat 6 x 6 @ 70% of 90% 1RM Every 2:30 WOD AMRAP x 4  8 hang power clean 95/65 4 lateral burpees over the bar Rest 4 min and repeat TUESDAY...

19 March 2017

MONDAY STRENGHT: EMOM x 10 Back squat x 2 @ 60% WOD 10-20-30-40-50 Push jerk 95/65 50-40-30-20-10 Air squat *cap 18 min TUEADAY Strength: Snatch 6x 6 @ 70% of 90% every 2 min WOD:...

12 March 2017

MONDAY: Every 2 min for 10 min: Deadlift 4×3 @ 75%  1×2 @ 90% WOD: 5 rounds for time: 15 cal assault Bike 15 burpees TUESDAY: With a partner, alternating complete rounds i.e. Partner 1...

06 March 2017

MONDAY For time: In teams of 2, 1 person working at a time 150 calorie assault Bike 100 power cleans 115/75 150 calorie assault Bike TUESDAY AMRAP x 12 12 back squat 205/115 12 handstand...