Category Archives: Videos

Work up to a Max of the Following Complex: 1 Hip Snatch + Hang Snatch (just below knee) + 1 Hang Snatch (1″ of floor) Then…… Black/Blue/Grey WOD “Hang Glider” As Many Rounds As Possible in 12 Minutes of: 6/4 Bar … Continue reading →

Every 4 Minutes Complete 10 DBell Bench Press for 4 Sets *Please share the benches Then…… Black/Blue/Grey WOD “Reverse Reverse” For Time: 1600/1300m Bike 50 Strict Sit-Ups (No Ab-Mat, No Anchors, Fingers Interlocked Behind Head) (Ab-Mat Sit-Ups) *REST until 12 minutes … Continue reading →

Work up to a 4 Rep Max Weighted Strict Pull-Up or Work Down in Bands Then…… Black/Blue/Grey WOD “Regionals Workout 12.3″ 4 Rounds For Time of: 10 DBell Snatches, Alternating (100/70) (85/55) (70/45) (50/35) (40/20) (25/10) 100m Sprint *Do NOT Drop … Continue reading →

Black/Blue/Grey WOD “The Chief is on the Move“ As Many Reps As Possible in 30 Minutes of: 50 Double Unders (25 DU’s) (100 Singles) (50 Singles) 500/400m Row 50 Double Unders 5 Rounds of “The Chief“ 1 Round of “The Chief“: … Continue reading →

Every 3 Minutes Complete 4 Back Squats for 6 Sets *Please share the racks Then….. Black/Blue/Grey WOD “W.W.“ As Many Reps As Possible in 12 Minutes of: 1 Strict Pull-Up (with Bands) (Ring Rows) 1 Strict Handstand Push Up (Ab-Mat Under … Continue reading →

Every Minute On the Minute Complete 1 Hang Squat Snatch for 11 Sets Then….. Black/Blue/Grey WOD “Pablo Escobar“ For Time: 50/35 Calorie Assault Bike 25 Devil’s Press (35/20) (25/15) (15/10) (10/5) 250′ Bear Crawl May “Cool” Board ***Make some goals for … Continue reading →

Every 3 Minutes Complete 7 Push Press for 4 Sets *No Racks, weight comes from the floor Then….. Black/Blue/Grey WOD “El Chapo“ As Many Rounds As Possible in 10 Minutes of: 30 Double Unders (15 DU’s) (60 Singles) (30 Singles) 10 … Continue reading →

Black/Blue/Grey WOD PARTNER WOD As Many Rounds As Possible in 20 Minutes of: 20 Calorie Row 20 KB Swings (70/53) (53/35) (35/26) (26/18) 20 Ring Rows 10 Clean & Jerks (135/85) (95/65) (65/45) (45/35) 20 Toes-thru-Rings (Hanging Knee Raises) (Leg Raises) … Continue reading →