WOD

Chadderday WOD 9/21/19

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Teams of 3For Time (30 Minute Cap):100/70 Calorie Row100 Box Jump Overs (24/20)100 Power Snatches (95/65)10 Rope Climbs (15′)100 Power Snatches (75/55)100 Box Jump Overs (24/20)100/70 Calorie Row ROW For Mixed Teams: 2 Girls, 1 Guy: 80 Calories 2 Guys, 1 Girl: 90 Calories

WOD

Power Hour 9/20/19

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Sumo Deadlift 5×5 Use the same weight for each set. Rest as needed between sets. +5# from last Friday Finisher: 4 rounds: 100′ Prowler push (add weight each round) 10 dead stop rotational KB Cleans left 10 dead stop rotational KB Cleans right 200m KB or DB farmers carry

WOD

WOD Friday 9/20/19

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“Air Conditioning” Every 5 mins for 20 mins do: 20 Alternating Dumbbell Snatches, 50/35 lbs 40 Air Squats 20/15 Row Calories GENERAL Looking to push the pace in this interval conditioning piece Athletes should choose weights and/or rep schemes that allow them complete the 3 movements in 3:00 – 3:30 This allows for at least […]

WOD

WOD Thursday 9/19/19

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Strength: Find a 1 RM weighted strict pull up WOD: “Sleeping Bag” 4 rounds for time of: 15 Strict Pull-ups Run, 200 m 30 AbMat Sit-ups Weighted Run, 45/35 lbs, 200 m GENERAL Today’s two part workout has a focus on strict upper body pulling We’ll leave about 10 minutes for the weighted pull-up and […]

WOD

WOD Wednesday 9/18/19

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“Bar Crawl” Teams of 3AMRAP 7:50 Bench Press (135/95)50 Bench Press (155/105)Max Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Front Squats (135/95)50 Front Squats (155/105) Max Front Squats (185/135) Rest 3 Minutes AMRAP 7: 50 Deadlifts (185/135)50 Deadlifts (225/155) Max Deadlifts (275/185) GENERAL This is a repeat workout from 2.1.17 A combination of […]

WOD

Power Hour 9/18/19

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Bench Press 5×5 Use the same weight for each set. Rest as needed between sets. +5# from last Wednesday Finisher: 4 rounds: 20 DB Skull Crushers (*can be done with a single db or double) 10 hang KB Cleans and press left 10 hang KB Cleans and press right 20 seated Banded PVC Pull Downs

WOD

WOD Tuesday 9/17/19

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“Fuller Circle” For time: 50/35 Assault Bike Calories 125 Double Unders Row, 2000 m 125 Double Unders 50/35 Assault Bike Calories GENERAL “”Fuller Circle”” is a repeat from January 8, 2019 This workout is a beefed up version of a previously completed workout, “Full Circle” Reaching on the longer side today, with previous times in […]

WOD

WOD Monday 9/16/19

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“Master Splinter” 3 rounds for time of: Run, 400 m 12 Burpee Box Jumps, 24/20 in 15 Thrusters, 95/65 lbs GENERAL Looking for this simple triplet workout to take somewhere in the 12-16 minute range to complete (4:00-5:20 per round) THRUSTERS Choose a weight on the thruster that you can complete with 1 break max […]