Category Archives: Videos

3/24/21

Black/Blue/Grey WOD “Half Dome” For Time: 40/30 Calorie Bike 20 Burpees (2 Hand Touch Hi/Low PU Bar) (Burpees) 80m Farmer’s Carry (HEAVY) 20 Burpees 40/30 Calorie Row 20 Burpees 80m Sled Push (6/4 Plates) (4/2) (2/1) 20 Burpees 40/30 Calorie SkiErg … Continue reading

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3/23/21

Work up to a 1 Rep Max Pause Front Squat (2-3 second pause) *Please share the racks Then…. Black/Blue/Grey WOD “El Capitan” For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 … Continue reading

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3/22/21

Every 90 Seconds Complete 2 Power Snatches for 7 Sets *You can drop & reset quickly between reps if you want Then…. Black/Blue/Grey WOD “Hot Potato” As Many Rounds As Possible in 10 Minutes of: 5 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100) (100/70) … Continue reading

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3/19/21

Black/Blue/Grey WOD “Go to your Happy Place” 5 Rounds For Time of: 21/15 Calorie Row 15 WallBalls, girls to 9′ (20/14) (14/10) (10/6) 9 Hang Cleans (155/105) (115/75) (75/45) (45/35) March “Cool” Board ***Make some goals for yourself for March – … Continue reading

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3/17/21

Work up to a 5 Rep Max Bench Press *Please share the Benches Then….. Black/Blue/Grey WOD “You can trouble me for a warm glass of shut the hell up” For Time: 2500/2000m Bike 50 Pistols, Alternating (Assisted) (Goblet Squats) 100 Strict … Continue reading

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3/16/21

Work up to a 5 Rep Max Front Squat *Please share the racks Then….. Black/Blue/Grey WOD “Now you will go to sleep or I will put you to sleep” Every 3:00 For As Long As Possible Complete: 2 Rounds of: 2 … Continue reading

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3/15/21

Every 2:30 Complete 3 Deadlifts for 6 Sets Then….. Black/Blue/Grey WOD “Are you too good for your home ball?” As Many Rounds As Possible in 10 Minutes of: 50/35 Calorie Ski Erg Straight Into AMRAP in Remainder of 10 minutes: 5 … Continue reading

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3/12/21

Work up to a 1 Rep Max Squat Clean Then….. Black/Blue/Grey WOD “The Price is Wrong B****” 5 Rounds For Time of: 5 Clean & Jerks (155/105) (115/75) (75/45) (45/35) 10 Ring Rows, Feet on Box (Ring Rows, Feet on Floor) … Continue reading

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