Category Archives: Videos

2/24/21

Every 4 Minutes Complete 10 Bench Press for 3 Sets *Please share the benches Then….. Black/Blue/Grey WOD “Ben’s Birthday WOD” For Time: 24/18 Calorie Bike Buy In 2 Rounds of: 24 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises) 24 Burpee Box … Continue reading

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2/23/21

Black/Blue/Grey WOD “Oaks” Every 2:30 For As Long As Possible Complete: 10 Box Jumps, No Rebounding (30/24) (24/20) (20/12) (12/6) 2 Rope Climbs (1 Rope Climb) (5 Progressions) (10 Ring Rows) 10 Overhead Squats (95/65) (65/45) (45/35) (35/15) *After each round … Continue reading

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2/22/21

Every Minute On the Minute Complete 1 Hang Power Clean & Jerk for 11 Sets *any kind of jerk Then….. Black/Blue/Grey WOD “Pongo” As Many Rounds As Possible in 9 Minutes of: 3 Bar Muscle-Ups (6 Chest-to-Bar Pull-Ups) (6 Pull-Ups) (with … Continue reading

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2/19/21

Work up to a 1 Rep Max Back Squat *Please share the racks *If you are not comfortable dumping weight off your back, practice it with lighter weight before going heavy, or ask for a spot Then….. Black/Blue/Grey WOD “Julie the … Continue reading

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2/17/21

Black/Blue/Grey WOD Complete Any/All Challenges in any order you want “Knuckle Puck” For Time: 20/15 Calorie SkiErg 40m Sandbag Bearhug Carry (200/125) (150/100) (100/70) (70/50) (50/25) 20/15 Calorie SkiErg “Flying V” For Max Time: Plank Hold Adding Weight Every 30 Seconds … Continue reading

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2/16/21

Black/Blue/Grey WOD “Goldberg“ 6 Rounds, each round starting every 3 minutes: 2 Minutes to complete: 5 Seated Box Jumps (Tall) 5 Deadlifts (Heavy) As Many Strict Pull-Ups (with Bands) (Ring Rows) As Possible in Remainder of 2 Minutes *REST 1 Minute … Continue reading

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2/15/21

Every Minute On the Minute Complete 1 Hang Squat Snatch for 11 Sets Then….. Black/Blue/Grey WOD “Bash Brothers“ For Time: 50 WallBalls, girls to 9′ (20/14) (14/10) (10/6) 40 DBell Hang Power Snatches, Alternating (50/35) (40/25) (30/15) (20/10) 30 WallBalls 20 … Continue reading

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2/12/21

Every 3 Minutes Complete 5 2-Pause Push Presses for 5 Sets *1-2 Second Pause in Dip & in Lock-Out *Please share the racks Then….. Black/Blue/Grey WOD “Atlas“ For Time: 30 Ground-to-Shoulder with Atlas Stone/Sandbag/D-Ball (150/100) (100/70) (70/50) (50/25) February “Cool” Board … Continue reading

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