SEARCH

WOD

Jun
17
 
PREWOD
Row Dynamic Bar clean progression
METCON
Dumbbell clean Dumbbell floor presses Kettlebell swings Burpees Row 150 m
Time
Apr
08
 
METCON
3 rounds each for time and reps 10's front squats Pullups amrap 10 back squats Pushups amrap 10 overhead squats Situps amrap
Reps
Apr
05
 
PREWOD
Dynamic Dowel rod Barbell
METCON
3rounds 10 dead lifts burpees 20 box jumps 10 ring Pullups Sprints
Rounds
Mar
31
 
PREWOD
Dynamic
METCON
Tabata Pullups Squats Pushups Row
Tabata
Mar
19
 
METCON
Crazy Monkey

4 Rounds for time:

5 Thruster (135/95lb)

20m Bear Crawl

20m Handstand Walk

1 Rope Climp (20/15ft)

Time
Mar
17
 
PREWOD
Row 3 minutes Wide grip dowel rod warm up 15 Overhead squats >
METCON
4 rounds for time 20 Box jumps 15 dumbbell cleans 10 Feet elevated pushups Run .4 miles
Rounds
Feb
14
 
PREWOD
Row 2 minutes Dynamic
METCON
12-10-8 Floor dbell presses Box jumps Pull ups 3 x 10's Bent over dbell rows Split jumps Burpees (no jump) 12-10-8 Trx fly Lateral bounds Slamballs 15's Trx pulls Lateral wallballs (both sides)
Rounds
Jan
04
DUMBBELL DAY
 
PREWOD
Jump rope 2 minutes 30 squats 20 trx pulls 15 trx pushes Jump rope 2 minutes
METCON
DUMBELL DAY (3 rounds) Squats Pull ups Romanian dead lifts Floor flyes Lunges Bent over rows Lateral lunges Overhead extension Sit ups Curls
AMRAP
Jan
02
 
PREWOD

Dynamic warm up

METCON
2 rounds 7 one arm snatches 14 hand release pushups 21 slamballs 150 meter row 6 one arm push press 12 reverse pull ups barbell 18 kb swings Run .2 miles 5 step ups with db 10 toes to bar 15 double unders
Rounds
Dec
30
 
PREWOD
Dynamic
METCON
Fight Gone Bad

3 Rounds, reps/min:

Wall Ball (20/14lb)

Sumo Deadlift High Pull

Box Jump (20")

Push Press (75/55lb)

Row (Calories)

Reps
Dec
21
 
PREWOD
Jump rope 2 minutes Rowing 500 m Run .5 miles
METCON
WOD 1 14-12-10 Thrusters Pull ups (strict) 30 double unders 7-6-5 each one arm db snatch Pushups Run .25 mile 7-6-5 each Alternate Step ups bear crawls Row 250 meters WOD 2 ?????
Rounds
Dec
10
 
PREWOD

500m rowing

Dynamic

METCON
Barbara

5 rounds with 3 minutes rest between rounds

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Time
Nov
12
 
PREWOD

Dynamic Warm up

METCON

8's (8 rounds/8 reps)

Dumbbell Clean

Burpees

Ring pullups

Split Jumps

Elbow to Knees

DB Thrusters

Reverse Bench (BB Pullup)

Situps

 

 

 

Rounds
Nov
09
 
PREWOD

Run 1/2 mile

Jump rope 2 minutes

 

METCON

15 minutes

10 Squats

1 Rope Climb

10 Romanian DL

10 Burpees

10(each)Lunges

10 10Pull ups

10 Sit ups

 

AMRAP
Nov
07
 
PREWOD
Run 2 minutes 3 rounds 15 air squats 10 pull ups 15 sits ups 10 pushups
METCON
15 minutes as rows as possible: 10 Thrusters 15 pull ups 15 burpees 10 elbows to knees
Time
Nov
03
5&10
 
PREWOD

row 2 minutes

run 2 minutes

jumprope 2 minutes

METCON

2 Rounds

5x(2)Burpees/box jumps/pullups

75 yard sprint

5 each One arm db snatch/bear crawls

30 seconds row

18ft rope climb/overhead walking lunges

30 seconds double unders

5 handstand pushups\10kb swings

75 yard sprints

10 wallballs/10 elbows to knees

30 seconds row

 

Rounds
Oct
28
 
PREWOD
4 minutes rowing Walking lunges w/twist 30 seconds rowing (sprint) Inch worms 50 light kettle bell swings
METCON
WOD #1 3 or 4 rounds 20 Sandbag squats 10 High pulls 15 Pushpresses WOD #2 (15-12-10) Sled push 50 yards 18ft. Rope climb (leg less) Dumbbell presses from floor Slamballs
Rounds
Oct
26
 
PREWOD
Row 200m Jump rope 1 minute Run 1/2 Row 400m Double unders 50 Sprint 100yards
METCON
12 minutes 10 Dumbbell clean/thruster 15 Box jumps 20 Sit ups After 12 minutes 500m row
Time
Oct
24
 
PREWOD
500m row 1/2mile run 50 double unders
METCON
3 rounds Push press (30 seconds) 250m row Sandbag walking lunges (30 seconds) 50 double unders Kipping pull ups (30 seconds) 100 yard sprint Ring dips (30 seconds) 40 mountain climbers
Rounds
Oct
22
 
PREWOD

10-8-6

ring pull ups 

box jumps

hand release pushups

situps

METCON

AMRAP 1minute on, 20seconds rest 3rounds

Dummbell Squat Cleans

Burpies

Rowing

situps

AMRAP