OUR WODS

12/14/2019

20 Min AMRAP:
10 Burpees
15 Power Cleans 115/75
30 Double Unders

P1: 30 sec work / 30 sec rest
P2: 30 sec rest / 30 sec work

12/13/2019

20 Min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
5 Toes to Bar
10 Pistols
15 KB Swings 53/35
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CF Basics

20 Min AMRAP:
10 Push-ups
20 Walking Lunges w/ Med Ball OH 20/14
30 Sit-ups

12/12/2019

30 Min to Find 5 Heaviest Loads of Complex:
5 Deadlifts
5 Hanging Power Cleans
5 Front Squats
5 Jerks

*score is total of 5 heaviest complex
*complex must be unbroken
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CF Basics

Push Press
5-5-5-5-5

9 Min AMRAP:
9 Deadlifts 95/65
7 Hanging Power Cleans 95/65
5 Push Press 95/65

12/11/2019

4 Rounds, 1 Min Each for Max Reps:
Back Squats 95/65
L-Sit
Ring Rows
Handstand Hold
Rest

*1 sec = 1 rep
*score is total reps/seconds

12/10/2019

3 Rounds EACH for Time:
Row 500/400 m
21 Thrusters 95/65
12 Sandbag G2OS 100/70
*6 min cap for each round, rest remainder of 10 min
Start round every 10 min (0:00, 10:00. 20:00)

*score is slowest of 3 Rounds
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CF Basics

3 Rounds EACH for Time:
Ski Erg 500/400 m
21 Thrusters 75/55
21 KB Swings 53/35

*6 min cap for each round, rest remainder of 10 min
Start round every 10 min (0:00, 10:00. 20:00)
*score is slowest of 3 Rounds

12/9/2019

8 Min EMOM:
5-8 Strict Pull-ups w/ 3 sec negative

3 Rounds for Time:
Run 400 m
20 One Arm KB Snatch 53/35
3 Rope Climbs 15’/12′
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CF Basics

8 Min EMOM:
4-6 Strict Pull-ups w/ 3 sec negative

3 Rounds for Time:
Run 400 m
20 One Arm DB Snatch 35/20
15 Ring Rows

12/7/2019

Partner WOD
For Time:
50-40-30-20-10 of:
Box Jumps 24″/20″
Wall Balls 20/14
Burpees

BE STRONGER THAN YOUR STRONGEST EXCUSE