Category Archives: Videos

9/22/20

Black/Blue/Grey WOD For Time: 400m Run 8 Snatches (95/65) (75/45) (65/35) 400m Run 8 Snatches (115/75) (95/55) (75/45) 400m Run 8 Snatches (135/85) (115/65) (85/55) 400m Run 8 Snatches (155/95) (135/75) (95/65) September “Cool” Board ***Make some goals for yourself for … Continue reading

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9/21/20

Work up to a max of the following complex: 2 Front Squats + 1 Jerk (split or push) Then…. Black/Blue/Grey WOD As Many Rounds As Possible in 10 Minutes of: 5 Squat Clean Thrusters (115/75) (75/45) (45/35) 5 Strict Chest-to-Bar Pull-Ups … Continue reading

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9/16/20

Every 2 Minutes Complete 3 Bench Press for 6 Sets *Please share the racks Then….. Black/Blue/Grey WOD For Time: 30/20 Calorie Bike (guys girls) 20 Burpee Box Overs (30/24) (24/20) (20/12) 10 Ground-to-Shoulder with Sandbag (150/100) (100/70) (70/50) (50/25) September “Cool” … Continue reading

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9/15/20

Black/Blue/Grey WOD As Many Rounds As Possible in 16 Minutes of: 1 Rope Climb (3 Progressions) (6 Ring Rows) 8 Push Press (135/85) (95/65) (65/45) (45/35) 16 Pistols, Alternating (Assisted) (Goblet Squats) September “Cool” Board ***Make some goals for yourself for … Continue reading

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9/14/20

Every 2 Minutes Complete 3 Hang Power Cleans for 7 Sets Then…… Black/Blue/Grey WOD For Time: 1000/800m Row (guys/girls) 50 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups) 1000/800m Row September “Cool” Board ***Make some goals for yourself for September – Angie … Continue reading

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9/11/20

Black/Blue/Grey WOD Can you complete it? Every Minute On the Minute for 10 Minutes: Odd – 8 Clean & Jerks (135/85) (115/75) (95/65) (65/45) (45/35) Even – 8 Snatches (135/85) (115/75) (95/65) (65/45) (45/35) *See how long you can continue to … Continue reading

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9/9/20

Every 4 Minutes Complete 7 Back Squats for 5 Sets *Please share the racks Then….. Black/Blue/Grey WOD As Many Rounds As Possible in 5 Minutes of: 5/4 Strict Pull-Ups (Strict with Bands) (Ring Rows) 10/8 Perfect Push Ups (from Knees) September … Continue reading

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9/8/20

Work up to a 1 Rep Max Hang Power Snatch Then….. Black/Blue/Grey WOD For Time: 50/35 Calorie Bike (guys/girls) 50 DBell Snatches, Alternating (70/50) (55/35) (40/20) (25/10) 75 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises) *After the bike, you can partition … Continue reading

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