Category Archives: WOD

12/8/23

Posted on December 8, 2023 by Bobby

Every 3 Minutes Complete 3 Pause Overhead Squats for 5 Sets *3 Second Pause in Bottom of Squat, NO Bouncing out of bottom today *Please share the Racks Then…. Black/Blue/Grey WOD “Harry, I Reached the Top!” As Many Rounds As Possible … Continue reading →

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12/6/23

Posted on December 6, 2023 by Bobby

Black/Blue/Grey WOD “Turks and Caicos” As Many Rounds As Possible in 20 Minutes of: 1 Legless Rope Climb, girls to 12′ 4 Turkish Get-Ups, Alternating (53/35) 40 Single Under Cross-Overs December “Cool” Board ***Make some goals for yourself for December

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12/5/23

Posted on December 5, 2023 by Bobby

Black/Blue/Grey WOD “Chaos” 5 Rounds For Time of: 20/15 Calorie Row 40m Sandbag Carry (150/100) 2 Minute REST 3 Rounds For Time of: 15 DBell Bench Press (70/40) 1 Minute Hang From PU Bar December “Cool” Board ***Make some goals for yourself … Continue reading →

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12/4/23

Posted on December 4, 2023 by Bobby

Black/Blue/Grey WOD “7th Heaven” 7 Rounds For Time of: 7 Deadlifts (185/125) (155/105) (135/85) (95/65) (65/45) 7 Hang Power Cleans (185/125) (155/105) (135/85) (95/65) (65/45) 7 Front Squats (185/125) (155/105) (135/85) (95/65) (65/45) *REST 1 Minute Between Rounds December “Cool” Board ***Make some … Continue reading →

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12/1/23

Posted on December 1, 2023 by Bobby

Every 3 Minutes Complete 5 Pause Back Squats for 5 Sets *3 Seconds Pause in Bottom of Squat *No Bouncing out of the Bottom of Squat Today, Start from a Dead Stop *Pleases share the racks Then….. Black/Blue/Grey WOD “Once in … Continue reading →

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11/29/23

Posted on November 29, 2023 by Bobby

Black/Blue/Grey WOD “Lose Yourself” 8 Rounds For Total Reps of: 20 Seconds of KB Swings (70/53) (53/35) (25/26) (26/18) 10 Seconds REST 20 Seconds of Burpee Box Jumps (30/24) (24/20) (20/12) (12/6) 10 Seconds of REST November “Cool“ Board ***Make some … Continue reading →

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11/28/23

Posted on November 28, 2023 by Bobby

Black/Blue/Grey WOD “There Goes Gravity” For Time: 400m Assault Runner 10 Thrusters (135/85) (115/75) (95/65) (75/45) (45/35) 400m SkiErg 10 Thrusters (135/85) 1000m, 1.0 km Bike 10 Thrusters (135/85) 400m Row 10 Thrusters (135/85) 100 Double Unders (50 DU’s) (200 Singles) … Continue reading →

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11/27/23

Posted on November 27, 2023 by Bobby

Black/Blue/Grey WOD “Back to Reality” As Many Rounds As Possible in 18 Minutes of: 6 Bar Muscle-Ups (Chest-to-Bar Pull-Ups) (Pull-Ups) (with Bands) (Ring Rows) 12 Hang Cleans (135/85) (105/65) (75/45) 18 Weighted Box Step-Ups, 1 DBell, 24/20′ Box (50/35) (40/25) (30/15) … Continue reading →

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