Friday, 11-27-2015
The Gobbler 200m Buddy Carry 100 Second Plank Hold (both teammates hold for 100 seconds, No Cheating!) 100 Kettlebell Swings (53/35) 100 Barbell Overhead Lunges (barbell) 100 Toe to Bar 1000m Row 100 Push press (barbell) 100 Sit Ups 100 Goblet Squats (53/35) 100 Push Ups 1000m Row 2 person team. you-go-I-go, split reps except […]
Tuesday, 11-17-2015
Group Warm Up WOD. Teams of 2. 2 Rounds for Time* 30 S2OH (95/65) 400m Run (run as team) 30 K2E 400m Run 30 KBS (53/35) * you go I go; each partner does 30 reps, partner not working holds plank. 45 min cap.
Thursday, 10-08-2015
Skill. Pistol and Handstand walks WOD. “Get Down” For Time 30 Partner Wall Ball with Burpees (20/14) 21 Power Snatches (95/65) 21 Toe to Bar 20 Partner Wall Ball with Burpees 15 Power Snatches 15 Toe to Bar 10 Partner Wall Ball with Burpees 9 Power Snatches 9 Toe to Bar Group Roll Out quads, hips, lower […]
Saturday, 10-03-2015
Crushing the Gnar Gnar Teams of 4, preferably 2 guys, 2 girls Start running clock: Each team has 15′ to establish a 1RM of clean & jerk using two bars. Each pound of team weight takes off 1 second from total team time (800 lbs = 800 seconds removed). At exactly 15′ mark, the […]
Thursday, 09-17-2015
Skill. Rope Climbs WOD. 4 Rounds for Time. Teams of 2 You-go-I-go. Reps split even 500m Row/Partner rest 10 Rope Climbs/Partner holds any style plank 20 Man Makers/Partner holds a hollow position RX: 20+/15+ RTG: 30+/20+ and Legless Rope Climbs
Friday, 09-11-2015
Group Warm Up 9/11 Tribute WOD. Teams of Two*. For Time 2001m Row 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee Chest to Bar Pull Ups 11 Power Cleans (175/120) 11 HSPUs 11 KB Swings (2 pood/1.5 pood) 11 Toes to Bar 11 Deadlifts (170/120) 11 Push Jerks (110/75) 2001m Run *You go I go […]
Saturday, 09-05-2015
WOD. “Moving Truck” As teams of 4…. Load prowler and move all weight + barbell to cul-de-sac. 40 Partner Deadlifts Rx(275/185) Sx(185/115) 80 Squat Cleans Rx(185/115) Sx(135/95) 80 Shoulder to Overhead Rx(135/95) Sx(95/65) 80 Snatch Rx(95/65) Sx(65/45) Load prowler and move all weight + barbell back to FireBase.
WOD of the Day 6/25/2015
Teams of 3 You Go, I go format 3000m Row (1 person must always be holding barbell in rack position) 90 Power Cleans (135/95) 2000m row (1 person must always be holding barbell in rack position) 90 Man Makers (30+/15+) 1500m row (1 person must always be holding barbell in rack position) 90 ball slams […]
Team of Two
Tuesday 6/23/2015 Group Warm Up Same team of two as WOD 10 throws each person, each pass Wall Ball Chest Passes Overhead Passes Underhand Passes Right and Left, Side to Side Passes Behind the Head Passes Partner WOD. 30 Minute AMRAP 30 Wall Balls (20/14) 15 Box Jumps (24/20) 10 Parallette Pass Throughs Row 250m […]
