Category Archives: WOD

Work up to a 1 Rep Max Squat Snatch Then…. Black/Blue/Grey WOD “Sasquatch” For Time: 80 Double Unders (40 DU’s) (160 Singles) (80 Singles) 8 Squat Snatches (135/85) (95/65) (65/45) (45/35) 60 Double Unders 6 Squat Snatches 40 Double Unders 4 … Continue reading →

Black/Blue/Grey WOD “Tabata Biking + Double Tabata Rowing” For Total Meters: 8 Rounds of: 20 Seconds of Biking 10 Seconds of Rest REST 2 Minutes 8 Rounds of: 40 Seconds of Rowing 20 Seconds of Rest March “Cool” Board ***Make some … Continue reading →

Black/Blue/Grey WOD “Three Jack National” For Total Time: 3 Rounds of: 6 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press) 9 Deadlifts (225/155) (185/125) (135/85) (95/65) (65/45) 12 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups) REST 3 Minutes … Continue reading →

Every 2:30 Complete 3 Squat Clean Thrusters for 6 Sets *You can drop and reset between reps Then….. Black/Blue/Grey WOD “Absolutely Sonny” As Many Rounds As Possible in 15 Minutes of: 15 Pull-Ups (with Bands) (Ring Rows) 15 Push Press (95/65) … Continue reading →

Every 5 Minutes Complete 10 Front Squats for 3 Sets *Please share the racks Then….. Black/Blue/Grey WOD “101 Dalmatians“ For Time: 25/17 Calorie SkiErg 50 KB Swings (70/53) (53/35) (35/26) (26/18) 101 Double Unders (50 DU’s) (202 Singles) (101 Singles) February … Continue reading →

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 →

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 →

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 →