Wod Blog

WOD For time: 21/15/9, Reps of clean and jerk, Chest to bar pull-ups.  

WOD Challenge wod #1: 1000 meter row, 40 wall balls 20/14, 30 burpees. Previous scores posted below. Attention: Congrats as we head into the final few days of the “Smallest Winner” Challenge! First – to what is expected – logs are due by Wednesday at 8 p.m.  so turn them in accordingly.  Second, pictures and … Read more

WOD In teams of two complete 20 minute AMRAP of: 4 rope climbs, 30 knees to elbow, 20 lunges with kettle bells 53/35 held in front rack position. Wear long socks or pants if you will be climbing the rope. Attention: Remember to turn your logs in by 12 pm on Saturday.  We will collect them … Read more

WOD Complex: 1 Dead-lift, 2 Hang squat cleans, 1 Jerk. Work up to a heavy single complex for quality and load. Then for 10 minutes EMOM perform one round of the complex.

WOD 5 Rounds for time: 1 bear crawl 75feet, 15 hand release push-ups, 20 box jumps 30/24. Attention: We are coming up to the end of the “Smallest Winner” Challenge! The race remains neck and neck on the board, however, the final measurements will also count for a significant portion so don’t skip out on … Read more

WOD 11.1 10 minute AMRAP: 30 double unders, 15 power snatches 75/55.  

WOD 4 rounds: 1 minute max calorie row, 1 minute break, 1 minute max shuttle sprint 75 feet, 1 minute break. Score is total number of calories rowed and number of 75 foot shuttle sprints. Attention Some killer recipes that Jessica found! She brought some of the brownies to the noon class.  If you were … Read more

WOD 5 Rounds for time: 5 Bar muscle-ups, 5 Pistols each leg, 5 Shoulder to overhead 185/125. ATTENTION:  First, as we are heading into the last week and a half of the challenge – it’s a very tight race!  You guys are doing great and this will be the time to really tighten up with … Read more

WOD For time: 100 Double unders, 30 Pull-ups, 20 Burpees, 10 Handstand push-ups, 20 Burpees, 30 Pull-ups, 100 Double unders.