WOD/Blog

Daily WOD

  1. Praise God!

      Front Squat 5-5-5-5-5-5 Clean Pull + Full Clean 1x1 at 70% 1RM Clean Pull + Full Clean 1x1 at 70% 1RM Clean Pull + Full Clean 1x1 at 75% 1RM Clean Pull + Full Clean 1x1 at 75% 1RM Clean Pull + Full…Read More

  2. 1 Rep again

      Snatch Every 2 mins for 16 mins: Snatch Clean & Jerk Every 2 mins for 16 mins: Clean & Jerk Wod For time: 50 Box Jumps, 24/20 in…Read More

  3. Chipper

    Warm Up Strict Pull Ups 3x5 Wod 4 rounds for time of: Run, 400 m 10 Front Rack Lunges, 115/75 lbs 12 Push Press, 115/75 lbs 14 Back Squats, 115/75 lbs 16 Burpees…Read More

  4. Row ON!

      Row 2000 m TT Clean Lift Off + Clean 1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest 2 mins between sets. Row 2000 m TT…Read More

  5. Annie & Karen

        Strength Tempo Front Squat 4-4-4 Snatch 3x1 at 75% 1RM Wod Karen vs Annie For time: 30 Wall Balls, 20/14 lbs 50 Double Unders 50 AbMat Sit-ups 30 Wall Balls, 20/14 lbs 40 Double Unders 40 AbMat …Read More

  6. Heavy Singles

      1 rep max snatch 1 rep max clean & jerk 1 rep max front squats Wod For time: 50 Burpees…Read More

  8. Don’t skip Leg Day!

      Back Squat 1x4 at 70% 1RM Back Squat 1x3 at 80% 1RM Back Squat 1x2 at 85% 1RM Back Squat 1x91 at 90% 1RM Every 2 mins for 12 mins: Back Squat 6 Back Squats, 70% 1RM Wod 4 rounds for time of: 20 Box…Read More

  9. Deadlifts

      Deadlift 5-5-5-5-5-5 Clean & Jerk 3x2 at 70% 1RM Clean Pull 3x3 at 90% 1RM Clean Deadlift 3x3 at 100% 1RM 21-18-15-12-9-6-3: Sumo Deadlift High Pulls and Push Jerks…Read More

  10. God bless America!

      Wendler Overhead Squat 5-5-5-5-5-5 Skill Every 2 mins for 12 mins: Halting Snatch Deadlift + Hang Snatch + Snatch Wod For time: Row Calories, 30/20 lbs, m 8 Strict Pull-ups 30 Squat Snatches, 115/7…Read More