WODs
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Our coaches take their knowledge and try to put it into words. The goal is to do anything we can to help you improve.
WOD's
Jan 2, 2018
'Bill'
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Dec 29, 2017
3 rounds for time of:
60 squats
30 knees-to-elbows
30 ring push-ups
Dec 27, 2017
'Le Chick'
5 rounds for time of:
7 reps squat cleans / 165-lbs
7 reps shoulder to overhead / 165-lbs
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Dec 23, 2017
3 rounds for time of:
Row 250 meters
21 reps dumbbell thrusters / 30-lbs
12 chest-to-bar pull-ups
Dec 17, 2017
4 rounds of:
1 minute kettlebell snatches / 1.5-pood
1 minute of sit-ups
1 minute of lunges
Dec 16, 2017
10 rounds of:
100-meter sprint
Rest 90 seconds
Dec 14, 2017
For time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters
Dec 10, 2017
Back squat
10-8-6-4-2 reps
Shoulder press
10-8-6-4-2 reps
Deadlift
10-8-6-4-2 reps
Nov 19, 2017
'Griff'
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Nov 17, 2017
'Fran'
21-15-9 reps of:
Thrusters / 95-lbs
Pull-ups
Nov 11, 2017
'Viola'
AMRAP 20':
Run 400 meters
11 power snatches / 95-lbs
17 pull-ups
13 power cleans / 95-lbs
Nov 5, 2017
For time:
30 overhead squats / 115-lbs
15 muscle-ups
20 overhead squats / 115-lbs
10 muscle-ups
