All Workouts

Monday November 4

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W.O.D

Back squat wave
6-4-2 / 70-80-85%
6-4-2 / 80-85-90%

"Bruiser"
3rds
6 strict Pull ups
12 DB stepups 24/20 50/35x1
6 Toes to bar
12 DB Front squats 50/35x2



Post W.O.D.


Friday November 1

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W.O.D

DU skills

Barbell cycling skills-2 power snatch+2 OHS EMOTMx7

"Big Mac"

15 min AMRAP
10 Power snatch 95/65
35 DU
10 OHS 95/65
35 DU


Post W.O.D.


Thursday October 31

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3x
8 strict pullups
20 sec L sit

W.O.D

We will miss you Kara!

"Long kiss Goodnight"
800m Run
20 KBS 70/53
12 True Pushups
600m run
20 KBS 70/53
12 True Pushups
400m run
20 KBS 70/53
12 True pushups
200m run

Post W.O.D.


Wednesday October 30

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W.O.D

Back Squat Wave
5-3-1 / 72-79-86%
5-3-1 / 79-86-92%

"Hot sauce"
21-15-9
DB Push Press 50/35
Ball slams 40/30
Dball carry 50m

Post W.O.D.


Tuesday October 29

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W.O.D

EMOTMx9 min
3 Hang power cleans

"Blood Thirsty"

AMRAP 12:
12/9 Calorie Assault Bike
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
9 Strict HSPU

Post W.O.D.


Monday October 28

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W.O.D

Teams of 2


"Roadie"
2 rds
70 Wallballs (20/14) Females 9' Target
50/35 Calorie Row
30 Alternating DB Power Snatches (50/35)
20 C2B pullups

Cash Out
100/70Cal row

Post W.O.D.


Saturday 26 October

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W.O.D

21 deadlifts, 225/155
21 handstand push-ups
15 deadlifts, 225/155
15 handstand push-ups
9 deadlifts, 225/155
9 handstand push-ups
21 deadlifts, 315/205
50-ft. handstand walk
15 deadlifts, 315/205
50-ft. handstand walk
9 deadlifts, 315/205
50-ft. handstand walk

Post W.O.D.


Friday October 25

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W.O.D

Ring MU skills

"3 Ring circus"

3rds
50 DU
5 Mu
50 Du
15 DB front squats 50/35
20/15 Cal row

Post W.O.D.