Category Archives: WOD

Black/Blue/Grey WOD “And Now for the Grand Finale” For Time: 5 Rounds of: 12/8 Calorie Bike 1 Rope Climb, 15′ Straight into 30 DBell Hang Squat Clean Thrusters (50/35) June “Cool” Board ***Make some goals for yourself for June

Black/Blue/Grey WOD “Hi, I’m Dory” Every 2 Minutes For As Long As Possible Complete: 2 Deadlifts (315/205) 2 Burpee Box Jumps Overs (24/20) *Every 2 Minutes ADD 2 Deadlifts and 2 BBJOs until Failure June “Cool” Board ***Make some goals for … Continue reading →

Black/Blue/Grey WOD Complete Any/All Challenges in Any Order 1)  For Max Distance: Farmer’s Carry with Plates, 20m Turn Arounds (45/25) 2) 3 Rounds For Time of: 15/12 Calorie SkiErg 5 Sandbag-to-Shoulder (150/100) 3) 3 Rounds For Time of: 15 DBell Bench … Continue reading →

Black/Blue/Grey WOD “Bright-Eyed and Bushy-Tailed” 4 Rounds For Time of: 25/17 Calorie Bike 20 Toes-to-Bar 10 Squat Clean Thrusters (135/85) *REST 1 Minute Between Rounds May “Cool” Board ***Make some goals for yourself for May

Work up to the Heaviest Weight that you can Complete 5 Snatches inside of 30 Seconds *Power or Squat, but all come from the Floor *Do not have to be Touch & Go Reps Then….. Black/Blue/Grey WOD “Rain Dance” As Many … Continue reading →

Black/Blue/Grey WOD “Training Wheels” 4 Rounds For Time of: 20/15 Calorie Bike 40m Bear Crawl 60 Ab Bicycles 80m Farmer’s Carry May “Cool” Board ***Make some goals for yourself for May

Black/Blue/Grey WOD “Yabba Dabba Doo” 5 Rounds, Starting Every 3 Minutes: 2 Minutes to Complete: 12 Deadlifts (155/105) (115/75) (75/45) (45/35) 9 Hang Cleans (155/105) (115/75) (75/45) (45/35) 6 Shoulders-to-Overhead (155/105) (115/75) (75/45) (45/35) Row As Many Calories As Possible in … Continue reading →