Category Archives: WOD

WOD for May 5, 2012

Dumbell Hell 5 Dumbbell Deadlifts 5 Dumbbell Hang Cleans 5 Dumbbell Push Presses 5 Dumbbell Squats Rest as necessary between rounds but remember the score is your total time. The deadlifts are to be suitcase style- meaning DB’s will be… Read more…

WOD for May 4, 2012

Sotts Press work for 10min then Weighted Pullup 1-1-1-1-1 then 2k Row Mob: Lat Roll Read more…

WOD for May 3, 2012

Filthy 50 50 Box Jumps (24″/20″) 50 Jumping Pullups 50 KBS (#35/#26) 50 Walking Lunges 50 K2E 50 Push Press (#45/#35) 50 Back Ext 50 WBS (#20/#14) 50 Burpees 50 DUs Mob: Mash Party Read more…

WOD for May 2, 2012

Find 1RM Snatch Then 10 min EMOTM: 2 Snatches @ 60% 1RM you just hit. Mob: Banded receiving position mob. Wrap band around back, then around each knee and get into receiving mob against wall. Read more…

WOD for May 1, 2012

21-15-9 TGU (1.5/1 pood) OH Walking Lunges (#45/#35 bar) (Thanks CFGB!) Mob: Int rot barbell Read more…

WOD for April 30, 2011

5X2 High-Bar Back Squat @ 80% 1rm Rest 60-90 seconds between. Tempo: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up. For time: Run 1 Mile 100 Pushups 10 Chest to Bar Pullups Mob: Bone… Read more…

WOD for April 28, 2012

Team Relay WOD Each partner will do one of: #1 OR #2 #3 AND #4 resting while their partner works. 1: 3x 12DL 185/115, 15 BJ 30/24 2: 3x 7DL 265/185, 25 Pushups 3: 3x 2 Rope Climb, 10 HSPU… Read more…