Fitness

WOD Skill Max Distance Handstand Walk for 6 minutes Conditioning  For Time: 1 Clean and Jerk 155/105 5 Pull ups 10 Push ups 15 Air squats 2 Clean and Jerks 155/105 5 Pull Ups 10 Push Ups 15 Air Squats 3 Clean and Jerks 155/105 5 Pull Ups 10 Push Ups 15 Air Squats 4… Read more »

WOD Conditioning For Time: 100 Assault Bike Calories 50 Medicine Ball Cleans 20/14 100 Calorie Row 50 Medicine Ball Cleans 20/14

WOD Conditioning Diane 21-15-9 Deadlift 225/155 Handstand Push-Up Goal: Sub 7 min Rest 5 minutes then… 21-15-9 Push Press 135/95 Kettlebell Swing 70/53 Goal: Sub 7 min

WOD Lifting Back Squat 4 x 8 Heaviest weight you can for each set. Rest as needed. Conditioning  3 Rounds For Time: 12 Thrusters 115/75 Run 400m

WOD Three Wise Men Jeremy AMRAP 4 5 Hang Squat Snatches 135/95 10 Bar Facing Burpee Rest 2 minutes Ben AMRAP 4 10 Power Cleans 135/95 20 Pull Ups Rest 2 minutes Beau AMRAP 4 15 Box Jump Over 24/20 30 Wall Ball 20/14

WOD Conditioning For Time: 40 Pull-ups 20 Deadlifts 225/155 30 Chest to Bar 15 Deadlifts 295/215 20 Bar Muscle Up 10 Deadlifts 335/225  

WOD Skill Push Press 6-6-6-6 Heaviest weight you can per set. Rest as needed. Conditioning 3 RFT 10 Strict Handstand Push-up 21 Medicine Ball Cleans 20/14 Handstand Walk 50ft 21 Wall Balls 20/14 Goal Time: Sub 12 Minutes Time Cap: 16 Minutes Scaling: Wall Walks/Planks for Handstand Walk

WOD Conditioning Alt EMOM 30 Minute 1: Run 200m Minute 2:  2 Rounds of Cindy (5 Pull Ups + 10 Push Ups + 15 Air Squats) Minute 3: Rest  

WOD Skill E2MOM 14 Every 2 Minutes for 14 2 Squat Snatches (choose load) Conditioning For Time: 75 Calorie Row 75 Burpee Box Jump overs 24/20 Goal Time: Sub 12 Time Cap: 16 minutes  

WOD 31 Heroes Teams of 2 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps 30/24 Partner 1 performs AMRAP while Partner 2 performs 400m sandbag run, when Partner 2 returns, Partner 2 begins AMRAP where Partner 1 left off and Partner 1 runs. This WOD was created specifically to honor the 30 men and… Read more »