Category Archives: Videos

Black/Blue/Grey WOD “Beast 12” For time: 25 Walking Lunges 20 Pull-ups 50 Box Jumps, 20 in 20 Double Unders 25 Ring Dips 20 Knees To Elbows 30 Kettlebell Swings (70/53) 30 Ab-Mat Sit-ups 20 Hang DBell Squat Cleans (35/20) 25 Back … Continue reading →

Black/Blue/Grey WOD “Sugar Maple“ As Many Rounds As Possible in 16 Minutes of: 8 KB Swings (70/53) 12/8 Deficit Push Ups 16 Jumping Lunges September “Cool” Board ***Make some goals for yourself for September

Black/Blue/Grey WOD “Autumn Blaze“ For time: 60/45 Calorie Row 20 SandBag-to-Shoulder (150/100) 120 Double Unders 80m Farmer’s Carry, DBell (70/45) 60/45 Calorie Bike 40 Box Step Ups, KB in Front Rack (53/35) *You can partition each couplet however you want, must … Continue reading →

Black/Blue/Grey WOD “Frantasy Land“ For time: 21-15-9 reps of: 95/65-lb. thrusters Pull-ups 15-12-9 reps of: 115/75-lb. thrusters Chest-to-bar pull-ups 12-9-6 reps of: 135/85-lb. thrusters Bar muscle-ups *20 Minute Time Cap, or Finish it September “Cool” Board ***Make some goals for yourself … Continue reading →

Black/Blue/Grey WOD “1 – 40 – 4“ As Many Rounds As Possible in 20 Minutes of: 1 PegBoard Climb (guys to 8, girls to 4) (2 x 6′ Bent Arm PU Bar Traverse) (4 x 6′ Straight Arm PU Bar Traverse) … Continue reading →

Every 3 Minutes Complete 5 Front Squats for 5 Sets *Please share the Racks Then…. Black/Blue/Grey WOD “Tito“ For Time: 40/30 Calorie SkiErg 20 Hang Cleans (135/85) (95/65) (65/45) (45/35) 40/30 Calorie Row 20 Hang Cleans (135/85) 40/30 Calorie Bike 20 Hang Cleans … Continue reading →

Black/Blue/Grey WOD “Lucky Number 13” As Many Rounds As Possible in 13 Minutes of: 13 DBell Snatches, Alternating (70/45) 13 Burpees Over the DBell 13 GHD Sit-Ups September “Cool” Board ***Make some goals for yourself for September

Black/Blue/Grey WOD For Time: 400m Walking Lunge August “Cool” Board ***Make some goals for yourself for August