Category Archives: Videos

Work up to a 1 Rep Max Squat Clean Thruster Then…. Black/Blue/Grey WOD “Balto” 3 Rounds For Time of: 400m Run 25 WallBalls (20/14) (14/10) (10/6) 15 Box Jumps (30/24) (24/20) (20/12) (12/6) July “Cool” Board ***Make some goals for yourself … Continue reading →

Black/Blue/Grey WOD “Reaper” For Time: 10 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press) 50 Strict Sit-Ups (No Ab-Mat, No Anchors, Fingers Interlocked Behind Head) (Ab-Mat Sit-Ups) 25/15 Calorie Bike (Can use Rower or SkiErg if Bikes are … Continue reading →

Every 2 Minutes Complete 3 Hang Squat Snatches for 6 Sets *Hang on to the bar for all 3 reps today Then….. Black/Blue/Grey WOD “Buzz Saw” As Many Rounds As Possible in 12 Minutes of: 6/4 Bar Muscle-Ups (6 Chest-to-Bar Pull-Ups) … Continue reading →

Black/Blue/Grey WOD “Filthy Fifty” For time: 50 Box jump (24/20) (20/12) (12/8) 50 Jumping pull-ups 50 Kettlebell swings (35/26) (26/18) (18/10) Walking Lunge, 50 steps 50 Knees to elbows (Toes-thru-Rings) (Hanging Knee Raises) 50 Push press (45/35) (35/25) (25/15) 50 Back … Continue reading →

Back Squats – Every 3 Minutes – Reps – 10 – 8 – 6 – 4 – 2 – Goal is to go up in weight each set *Please share the racks Then….. Black/Blue/Grey WOD “Tori’s Birthday WOD” For Total Reps: … Continue reading →

Black/Blue/Grey WOD Complete Any/All Challenges in Any Order You Want *Doing all 3 might be a bit much “Death by Sled” – Start with 2 Plates (45s/25s) on the Sled – Each Minute you must push the sled 20m and add … Continue reading →

Black/Blue/Grey WOD As Many Rounds As Possible in 15 Minutes of: 5 Shoulder-to-Overhead (185/115) (155/95) (115/75) (75/45) 10 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups) 1 Rope Climb (12′ Climb) (3 x Progressions) July “Cool” Board ***Make some goals for yourself for July … Continue reading →

Every 2 Minutes Complete 3 Hang Squat Cleans for 6 Sets *Do NOT drop bar between reps today Then….. Black/Blue/Grey WOD “Sender’s Birthday WOD“ 3 Rounds For Time of: 400m Run 7 Hang Cleans (135/85) (95/65) (65/45) (45/35) 12 Pull-Ups (with … Continue reading →