Category Archives: Videos

Black/Blue/Grey WOD “Eye of the Storm” As Many Rounds As Possible in 20 Minutes of: 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 – … Shoulder-to-Overhead (155/105) (115/75) (75/45) (45/35) … Continue reading →

Every 3 Minutes Complete 8 Back Rack Stationary Lunges for 5 Sets *4 Lunges Each Leg Stepping Back *Please share the racks Then….. Black/Blue/Grey WOD “Fiona” For Time: 21 Thrusters (95/65) (65/45) (45/35) 21 GHD Sit-Ups (Ab-Mat Sit-Ups) 3 Rope Climbs, … Continue reading →

Black/Blue/Grey WOD “Death to the Squatches” Starting Every 3 Minutes For As Long As Possible: 200m Run 2 Squat Snatches (135/85) (95/65) (65/45) (45/35) *Add 2 Snatches that must be completed every 3 minutes  September “Cool” Board ***Make some goals for … Continue reading →

Work up to a 1 Rep Max Hang Power Clean Then….. Black/Blue/Grey WOD “Heart Break” For Time: 50/35 Calorie Bike 50 KB Swings (70/53) (53/35) (35/26) (26/18) *You can partition the reps however you want, just complete all the work as … Continue reading →

Black/Blue/Grey WOD “Grizzled” As Many Rounds As Possible in 15 Minutes of: 15/12 Calorie Row 15 WallBalls, girls to 9′ (20/14) (14/10) (10/6) 15 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)  September “Cool” Board ***Make some goals for yourself for September

Every 3 Minutes Complete 5 Deadlifts for 5 Sets *You can do Touch & Go Reps or Drop & Reset Quickly Between Reps Then…… Black/Blue/Grey WOD “Tyson“ For Time: 21 – 18 – 15 – 12 – 9 – 6 – … Continue reading →

Black/Blue/Grey WOD “Tragic“ For Time: 50 Deadlifts (215/155) (175/115) (125/85) 10 Burpee Bar Muscle-Ups (Burpee Pull-Ups) (Burpee Jumping Pull-Ups) 35 Hang Cleans (165/105) (125/85) (95/65) 10 Burpee Bar Muscle-Ups 20 Thrusters (135/85) (95/65) (65/45)  September “Cool” Board ***Make some goals for … Continue reading →

Black/Blue/Grey WOD “Side Winder“ As Many Rounds As Possible in 10 Minutes of: 15/12 Calorie Bike 1 Rope Climb, 15′ (1 Rope Climb 12′) (3 Progressions) 10 DBell Snatches, Alternating (70/45) (55/35) (40/25) (30/15) REST 5 Minutes As Many Rounds As … Continue reading →