WOD Blog

Strength/Skill 15 Minutes to Work up to 3 RM for front squat. WOD:  5 Rounds for Time 5 x Front Squat 70/40 10 x Toes to Bar 15 x Burpees…

Strength/Skill 15 Minutes to work to a 1RM for Strict Press WOD:  20 Minute AMRAP 10 x Push Press 10 x KB Swing 32/20 10 x Box Jumps 24/20 Scale…

WOD: 21-15-9 KB Swings 24/16 Burpee Plate Jumps 20kg plate Shuttle Runs 15 meters

Strength/Skill 15 Minutes to work up to a heavy 1RM of Clean and Jerk WOD: 5 x Muscle Ups 10 x Clean and Jerk 60/40 15 x Box Jumps 24/20

Skill/Strength  15 Minutes to work up to a 3RM of Over Head Squat WOD:  7 Rounds for Time of 7 x OH Squats 7 x Chest to bar Pull ups

WOD: 13 Minute AMRAP 8 T2B 10 KB Swings 32/20 12 Box Overs 24/20

Strength/Skill  Work up to 3 RM Front Squat WOD:  Open Workout 14.5 21-18-15-12-9-6-3 Thrusters 43/25 Burpees

Strength/Skill: Work up to a 1RM of Strict press WOD:  15-12-9-6-3 Shoulder to Overhead 60/30 3-6-9-12-15 Toes to Bar

WOD: "Fight gone Bad" 1 minute Burpees 1 minute wall balls 1 minute sumo dead lift high pull 35/25 1 minute box jumps 24/20 1 minute push press 35/25 1…

Strength/Skill: 12 minutes to work up to a 5 RM Back Squat WOD: 5 Rounds for Time 7 x Chest to bar pull ups 7 x Front Squats 70/40 14…