Category Archives: Videos

Black/Blue/Grey WOD “Spracklin” 1o Rounds For Time of: 10/7 Calorie Row 10 WallBalls, Girls to 9′ (20/14) 1 Squat Clean (Heavy) *Every 3:00 (including 0:00) you must complete 15 GHD Sit-Ups *After 15 Sit-Ups at 12:00, no more sit-ups November “Cool“ … Continue reading →

Black/Blue/Grey WOD “Whiskey” For Time: 30/20 Calorie Bike 30 Clean & Jerks (155/105) (115/75) (75/45) (45/35) 300′ Sled Push (2/1 Plates) (1/0 Plates) November “Cool“ Board ***Make some goals for yourself for November

Work up to a 1 Rep Max Hang Power Snatch Then…. Black/Blue/Grey WOD “High-Speed Rail” 5 Rounds For Time of: 5 Hang Power Snatches (115/75) (75/55) (45/35) (35/15) 15 Weighted Ab-Mat Sit-Ups, DBell Behind Neck, Anchors (25/15) (15/10) (10/5) (No Weight) … Continue reading →

Black/Blue/Grey WOD “Holleyman” 30 Rounds For Time of: 5 WallBalls (20/14) (14/10) (10/6) 3 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press) 1 Power Clean (225/145) (185/125) (155/105) (115/75) (75/45) *30 Minute Time Cap, or Finish it March … Continue reading →

Black/Blue/Grey WOD “Hard Hat Required” 5 Rounds For Time of: 2 Rope Climbs, 15′ (2 Climbs, 12′) (1 Climb) (6 Progressions) 50′ Handstand Walk (25′ HS Walk) (25 HS Marches) (25 Sec HS Hold) (25 Marches, Feet on Box) 10 Front … Continue reading →

Black/Blue/Grey WOD “Work Area” For Time: 40/30 Calorie Bike 20 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100) 60 Weighted Sit-Ups, (25/15) 20 Box Jumps (40/30″) 30 DBell Bench Press (70/40) 20m Sled Push November “Cool“ Board ***Make some goals for yourself for November

Black/Blue/Grey WOD “Little Seese” 5 Rounds For Time of: 99m Row 11 Burpees 6 Deadlifts (275/185) 24 Overhead Walking Lunges with Plate (45/25) *REST 1 Minute Between Rounds AND Then…. As soon you finish the 5 Rounds you have 7 Minutes … Continue reading →

Every 4 Minutes Complete 8 Back Squats for 3 Sets *Please share the Racks Then…. Black/Blue/Grey WOD “The Squeeze” 10 Rounds For Time of: 10 Goblet Squats (70/53) 10/7 Hand Release Push Ups, Feet on Plate October “Cool“ Board ***Make some … Continue reading →