Category Archives: WOD

1/30/23

Every 4 Minutes Complete 8 Deadlifts for 4 Sets Then….. Black/Blue/Grey WOD “Until Death Do Us Part” Every 2 Minutes For As Long As Possible: 30 Double Unders (10 DU’s) (60 Singles) (30 Singles) 2 Goblet Squats (53/35) (35/26) (26/18) 2 … Continue reading

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1/27/23

Every 2 Minutes Complete the Following Complex for 7 Sets: 1 Clean + 1 Hang Clean + 1 Jerk Then….. Black/Blue/Grey WOD “Midline Fiesta” 5 Rounds For Time of: 15 KB Swings (70/53) (53/35) (35/26) (26/18) 15m Overhead Walking Lunge (70/53) … Continue reading

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1/25/23

Every 4 Minutes Complete 8 Bench Press for 4 Sets *Please share the Benches Then….. Black/Blue/Grey WOD “Silence is Golden” For Time: 30/25 Calorie Assault Runner 20m Sled Push (6/4 Plates) (4/2) (2/1) 20m Sled Drag (6/4 Plates) (4/2) (2/1) 10 … Continue reading

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1/24/23

Black/Blue/Grey WOD “Bergeron’s Open Prep Test” AMRAP in 20 minutes 50 Wall Ball Shots (20/14 lb) 50 Double-Unders 40 Box Jumps 40 Toes-to-Bars 30 Chest-to-Bar Pull-Ups 30 Burpees 20 Power Cleans (145/100 lb) 20 Jerks (145/100 lb) 10 Power Snatches (145/100 … Continue reading

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1/23/23

Work up to a 1 Rep Max Pause Front Squat (2-3 Second Pause) *Please share the racks Then….. Black/Blue/Grey WOD Rogue Echo Hammer Challenge As Many Reps As Possible in 5 Minutes of: Bike Calories January “Cool” Board ***Make some goals for … Continue reading

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1/20/22

Every 3 Minutes Complete 4 Push Press for 5 Sets *Please share the racks Then….. Black/Blue/Grey WOD Partner WOD *Teams of 2 *Only 1 Person Working at a Time As Many Rounds As Possible in 5 Minutes of: 15m Sled Pushes … Continue reading

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1/18/23

Black/Blue/Grey WOD “Smorgasbord” As Many Rounds As Possible in 20 Minutes of: 20 Single Leg DBell Deadlifts, Partition However (50/35) (40/25) (30/15) (20/10) 25 Strict Sit-Ups, can use same DBells as Anchors (Ab-Mat Sit-Ups) 10 Knees-to-Feet + Box Jump (30/24) (24/20) … Continue reading

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1/17/23

Black/Blue/Grey WOD “Crockpot” 10 Rounds For Time of: 10/7 Calorie Row/Bike (Alternating Rounds) 4 Bar Muscle-Ups (Chest-to-Bar Pull-Ups) (Pull-Ups) (with Bands) (Ring Rows) 2 Squat Cleans (Heavy) *REST 1 Minute After Each Round January “Cool” Board ***Make some goals for yourself for … Continue reading

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