WOD

Today’s WOD

March 22, 2020
During our shelter in place go to our Facebook Community page or check WODify for our WOD's. Hang tough, we will get through this together.

Saturday, March 21st, 2020

March 20, 2020
Strength FOR LOAD 10RM Push Press   (Score is Load)   Workout ON A 15:00 RUNNING CLOCK... Buy-In: 100 Wall Balls (20/14)|(14/10)   In the remaining time...   AMRAP of: 10 Thrusters (115/75)|(75/55) 10 C2B Pull-Ups   (Score is Rounds + Reps)

Friday, March 20th, 2020

March 19, 2020
Skill 3 SETS 50' HS Walk or Quad Crawl 20 Slow Deadbugs   -Rest as Needed b/t Sets-   (No Measure)   Workout E4MOM x 16 MINUTES MIN 1-4 - Run 800m MIN 5-8 - AMRAP of… 3 Wall Walk 15 Slam Balls (30/20)|(20/10)   -Rest 4:00-   E2MOM x 10 MINUTES MIN 1-2 - Run 200m MIN 3-4 - AMRAP of… 2 DB Up-Down (50/35)|(35/20) 4 DB Box Step-Ups (24/20) (Score is Combined Rounds + Reps)

Thursday, March 19th, 2020

March 18, 2020
Workout ON A 3:00 RUNNING CLOCK... 20 Push-up 30 Russian KB Swing (70/53)|(53/35) 75 Double Under   -Rest 1:30-   ON A 5:00 RUNNING CLOCK… 40 Push-up 50 Russian KB Swing 100 Double Under   -Rest 1:30-   ON A 7:00 RUNNING CLOCK… 60 Push-up 70 Russian KB Swing 125 Double Under   *In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add

Wednesday, March 18th, 2020

March 17, 2020
Strength FOR LOAD 10RM Front Squat (Score is Load)   Workout AMRAP x 9 MINUTES 9 Overhead Squat (95/65)|(65/45)* 9 Up-Downs 9 Knee 2 Elbow   *Option to perform barbell Front Squat if needed. (Score is Rounds + Reps)

Tuesday, March 17th, 2020

March 16, 2020
Workout FOR TIME* 50-40-30-20-10 Cal Bike Reverse Lunges *after each bike, 200m KB front rack carry (Score is Time)    

Monday, March 16th, 2020

March 15, 2020
Happy Birthday! You're a go-getter, Mary.   Skill EMOM x 8 MINUTES MIN 1 - 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up MIN 2 - 5-7 Tall Box Jumps* *Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down. (No Measure)   Workout 4 ROUNDS FOR TIME 5 Deadlift (AHAP)* 7 Ring Muscle-Ups or Burpee Pull-Ups 21 Box Jump (24/20) *Ideal DL weight should force at least 1-2 breaks per set of 5 reps

Saturday, March 14th, 2020

March 13, 2020
Workout FOR TIME* 50 Cal Row 50 Pull-Ups 15 Front Squat (185/125)|(135/95) 25 Pull-Ups 25 Cal Row 15 Front Squat (Score is Time)

Friday, March 13th, 2020

March 12, 2020
Strength ON A 10:00 RUNNING CLOCK... Build Quickly to Heavy Single Power Clean & Jerk*   *Building should take you up to or past your weight in the workout.   Workout "THE CALI BEAR"  EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105)   *Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Thursday, March 12th, 2020

March 11, 2020
  Happy Birthday, Chris! The day is yours. Workout 5 SETS 20/15 Cal Bike 25 Russian KB Swing (70/53)|(53/35) 20 Box Step-Ups (24/20)* -Rest 2:00 b/t Sets- *No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional. (Score is Each Set for Time)   Finisher 3 SETS 30 Weighted Sit-Ups* *Hold single DB across the chest. Do not let the DB roll down the body. Feet can be anchored if d

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