Monday: WOD: CF OPEN 13.1 Modified 40 Burpees ; 30 Snatches 30 Burpees ; 30 Snatches 20 Burpees; 30 Snatches and so on… 17 min AMRAP Tuesday: Strength: 4 Thrusters EMOM 8 Min WOD: CF OPEN 13.2 5 Shoulder to OH 10 Deadlifts 15 Box Jumps 10 min AMRAP Wednesday: WOD: CF OPEN 13.3 Modified › Read more
Monday: WOD: Regionals Event 3-2018 (modified) 2 Bar Muscle ups 24′ Handstand walk 20 pistols 13 Min AMRAP Tuesday: WOD: Regionals Event 4-2018 (modified) 2 rounds of : 10 snatches (115/75) 12 burpees then 2 rounds of 10 snatches (75/55) 12 burpees 12 min amrap Wednesday: Wod: Regionals Event 6-2018 (modified) 4 rope climbs 16 › Read more
Monday: WOD: “IN HOUSE COMP #1 2015” “STRONG MAN’S ALLEY” 400M RUN 10 DEADLIFTS(225/155) 10 BURPEES 10 PULLUPS 3R4T (15 MIN CUTOFF) Tuesday: WOD: “Backwards” 100 DU : 90 Situps : 80 Squats : 70 Lunges 60 Supermans : 50 KBS : 40 Box Jumps 30 Burpees : 20 Toes to Bar : 10 HSPU › Read more
MONDAY: WOD: “Annie” Odd Couple Deadlift or Back Squat Then 50-40-30-20-10 Sit Ups/Double Unders ….For Time…. TUESDAY: WOD: “I” 9 Back Squat: Men’s 135# / Women’s 95# 9 Burpees 15 Box Jumps: Men’s 24″ / Women’s 20″ 15 min AMRAP WEDNESDAY: WOD: “Love” 8 C&J: Men’s 115# / Women’s 75# 14 Pull Ups 14 Push › Read more
MONDAY: WOD 1: 10 Min AMRAP Strict Pull ups/Ring Dips WOD 2: 12 Min AMRAP 30 DU (25/20) Cal Row 10 Wall balls TUESDAY: WOD: 1 Rope Climb 6 Shoulder Press 14 Snatches 4R4T WEDNESDAY: WOD 1: 10 Min DL/Pushups WOD 2: 12 Min AMRAP 1 TTB/ 1 Air Squat 2 TTB/ 2 Air Squats › Read more
MONDAY: WOD: “Diane” 21-15-9 Reps (run 400 inbetween) Deadlift: Men’s 225# / Women’s 150# HSPU For Time TUESDAY: WOD: “Got It” 11 Thrusters: Men’s 95# / Women’s 65# 11 Burpees 15 Min AMRAP WEDNESDAY: WOD: “R.I.P” 4 EMOM: Power Cleans (155/115) 40 Double Unders 11 Push Press: Men’s 115# / Women’s 75# 10 Min AMRAP › Read more
Monday: WOD: “SPIDERMAN” 2 – 15′ Rope Climbs 100 m Run 10 Squat Cleans (155/105) 5R4T Tuesday: WOD: “HULK” EMOM: 1 Complex of : (10min) Power Clean,Push Press, Backsquat, OHS WOD: 25 Double Unders 10 TTB 10 Pushups 15 min AMRAP Wednesday: WOD: “WONDER WOMAN” 5 Pullups 10 Pistols 15 DB Snatches 20 min AMRAP › Read more
Monday: WOD: “MURPH” 1 Mile Run 100 Pull ups, 200 Push ups, 300 squats 1 mile run Tuesday: WOD: EMOM: 4 CLEAN AND JERKS (10 MIN) Then 50M Sprint 5 Burpees 8R4T Wednesday: WOD: 15 Wall Balls 10 DB Snatch 200 M Run 5R4T Thursday: WOD: “JT” HSPU Ring Dips Push ups 21-15-9 Reps For › Read more
Monday: STRENGTH: 4- Push Press/4 Strict PU WOD: 1 MBC: 1 WALLBALL 2 MBC: 2 WALLBALL 3 MBC: 3 WALLBALL 15 MIN AMRAP Tuesday: WOD: 100M RUN OR 150M ROW; 5 HSPU 200M RUN OR 250M ROW; 10 HSPU 300M RUN OR 400M ROW; 15 HSPU 400M RUN OR 500M ROW; 20 HSPU 20 MIN › Read more
Monday: WOD: “Jackie” 1,000M Row 50 Thrusters @ 45# 30 Pull Ups for time… Then, Run 1 mile for time Tuesday: WOD: “Fabian” Odd Minute: 7 Deadlifts (205/135) 7 Box Jumps (24/18) Even Minute: 48’Lunge /48′ Run/ 5 Burpees 20 Minute AMRAP Wendesday: WOD: “In Over My Head” HSPU Men-4 Women-2 (Every min on the › Read more

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