WOD – March 27, 2019


Part ITabata Kettlebell Swings

Part IIDeadlift 5-5-3-3-2-2


For Time:10-8-6-4-2Hang Power Cleans (135/95)Bupree Over the Bar

By |March 26th, 2019|WOD|0 Comments

WOD – March 26, 2019


Back Squat – 3×10-After each set complete a 400 Meter Run*Find a weight that challenges you to complete the 10 reps


With a Partner Complete 10 Rounds:25|20 Cal Assault Bike

By |March 25th, 2019|WOD|0 Comments

WOD – March 25, 2019


Part I

Tabata – Floor Press

Part II

3 Sets:Single Arm Rows x 10 reps each arm Front Delt. Raises w. plate x 10 reps


2 Sets:500 Meter Row*Set 1 should be around 60-70% and Set 2 should be a SPRINT!

By |March 24th, 2019|WOD|0 Comments

Open Workout 19.5

33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes

By |March 21st, 2019|WOD|0 Comments

WOD – March 21, 2019


Back Squats 5×3 Tempo Back Squats *Tempo 3111**There are TONS of benefits to tempo movements but one of our favorites is that you don’t need a lot of weight to make these challenging. This makes it a great tool for both beginners and pros- happy squatting!


7 Min AMRAP: 1 Toe 2 Bar 1 Burpee […]

By |March 20th, 2019|WOD|0 Comments

WOD – March 20, 2019


Bench Press 5×5


3 Rounds for time: 400 Meter Run 20 Box Jumps

By |March 19th, 2019|WOD|0 Comments

WOD – March 19, 2019


1 Round for completion: 200 Meter Farmer Carry 200 Meter OH Plate Walk


Think of today’s workout like everyone’s favorite In-N-Out order, 3×3.

3 Rounds for Reps:

3 Min AMRAP: 21 Cal Bike 12 KB Swings *Max Pull Ups with remaining time-Rest 3:00 Min

By |March 18th, 2019|WOD|0 Comments

WOD – March 18, 2019


With a partner work up to a heavy Squat clean


For time:Teams of 2 2,000 Meter Row40 Squat Cleans (155/105)

By |March 17th, 2019|WOD|0 Comments

Open Workout 19.4

For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees *Time cap: 12 minutes, including 3-minute rest period

By |March 14th, 2019|WOD|0 Comments

WOD – March 14, 2019


Strict Press 5×3 *5-10 lbs heavier than last week. Reminder that we don’t know what is coming from the Open so don’t push it too much in the weight, “Keep it light and make it right!”


For time:50 Double Unders40 Abmat Sit ups30 KB Swings40 Double Unders30 Abmat Sit ups20 Kb Cleans (10R + 10L)30 Double […]

By |March 13th, 2019|WOD|0 Comments