OUR WODS

7/13/2020

At Home Warm-up
2 Rounds of:
10 Elbow to Ankle
10 Slow Squats
10 Scapular Push-ups
10 PVC Windmills

At Home Strength
Tempo Front / Goblet Squats
5×8 w/ 4 sec negative

At Home Workout
For Time:
Run 800 m
50 Thrusters
30 Pull-ups / Bent Over Rows

Front Squat
5-5-5

“Jackie”
For Time:
Row 1000 m
50 Thrusters 45/35
30 Pull-ups

7/10/2020

At Home Warm-up
2 Rounds of:
10 Scorpions
10 Reverse Scorpions
10 Hollow Rocks
10 Squats

At Home Workout
20 Min AMRAP:
10 Power Cleans
20 Wall Balls / Light Thrusters
30 Sit-ups

In the Gym Workout
CF Open 11.5
20 Min AMRAP:
5 Power Cleans 145/100
10 Toes to Bar
15 Wall Balls 20/14

7/9/2020

At Home Warm-up
2 Min Run / Mtn Climbers
2 Rounds of:
10 Scapular Push-ups
20 Shoulder Twists
30 Side to Side Jumps

At Home Strength
Tempo Push-ups
5×8 w/ 6 sec negative

At Home Workout
For Time:
30 Double Unders / 60 Single Unders
30 DB Hang Clean and Jerks
30 Double Unders / 60 Single Unders
24 DB Hang Clean and Jerks
30 Double Unders / 60 Single Unders
18 DB Hang Clean and Jerks
30 Double Unders / 60 Single Unders
12 DB Hang Clean and Jerks
30 Double Unders / 60 Single Unders
6 DB Hang Clean and Jerks

In the Gym Workout
Floor Press
10-10-10

For Time:
30 Double Unders / 60 Single Unders
15 Hang Clean and Jerks
30 Double Unders / 60 Single Unders
12 Hang Clean and Jerks
30 Double Unders / 60 Single Unders
9 Hang Clean and Jerks
30 Double Unders / 60 Single Unders
6 Hang Clean and Jerks
30 Double Unders / 60 Single Unders
3 Hang Clean and Jerks
*9 min cap

7/8/2020

At Home Warm-up
2 Rounds, :30 sec each:
Running High Knees
Butt Kickers
Over / Under the Fence
Slow Squats
PVC Shoulder Pass Throughs

At Home Workout
4 Rounds for Time:
25 Sumo Deadlift High Pulls
Run 200 m
25 Squats
Run 200 m

In the Gym Workout
4 Rounds for Time:
30/24 Calorie Row
Run 200 m
30/24 Calorie Bike / Ski
Run 200 m
*30 min cap

7/7/2020

At Home Warm-up
2 Rounds of:
10 Elbow to Ankles
5 Boot Strappers
10 PVC Windmills
5 Burpees

At Home Strength
Tempo Front / Goblet Squats
5×5 w/ 6 sec negative

At Home Workout
10 Min AMRAP:
6 Pull-ups / 12 Bent Over Rows
12 Deadlifts
18 Pistols / Reverse Lunges

In the Gym Workout
Back Squats
3-3-3-3-3

10 Min AMRAP:
6 Bar Muscle-ups / Pull-ups
12 Deadlifts
18 Pistols / Reverse Lunges

7/6/2020

At Home Warm-up
3 Rounds of:
12 Box Step-ups
10 Toy Soldier / Pump Jacks
8 Scapular Push-ups
6 Good Mornings

In the Gym AND At Home Workout
For Time:
30 One Arm DB Snatch
15 Burpee Box Overs
30 One Arm DB Snatch
15 Burpee Box Overs
30 One Arm DB Snatch
*12 min cap

5 Rounds for Time:
20 Toes to Pole
20 DB Penguins
*12 min cap

7/4/2020

Murph
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

BE STRONGER THAN YOUR STRONGEST EXCUSE