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BLOG

  • WOD 06.27.17

    By Ruth | In Uncategorized | on June 27, 2017

    A
    Jerk Dip 3×3
    Weighted Chin Up 2-2-2

    3 Rounds:
    40′ Handstand Walk
    10 Power Cleans
    3 Rope Climbs
    B
    50′ Farmer Carry

    6 Rounds:
    12′ Handstand Walk
    12 Sledgehammer Strikes
    Row 300m

    C
    50′ Farmer Carry

    Partner WOD
    5 Rounds each
    Bike .3 miles
    8 Burpees / 8 KB Deadlifts

    Athlete bikes while partner does burpees and KB DL for rounds. Switch when bike is complete. Post total time and Rounds.

    **People who made up Murph yesterday have the option to do 8 sled pushes NFT**

  • WOD 06.26.17

    By Ruth | In Uncategorized | on June 26, 2017

    A
    Murph Make Up, or

    Power Snatch 3×3
    Halting Clean Deadlifts 4×2

    3 Rounds:
    500m Ski
    4 Tire Flips
    Rest 2 minutes

    B & C
    Murph Make Up, or

    Push Press 3×3

    AMRAP 3:
    15 Double Unders
    10 KBS
    Rest 1 minute

    AMRAP 3:
    5 Box Jump Overs
    10 Sit Ups
    Rest 1 minute

    AMRAP 3:
    5-10-15m Shuttle Run
    5 Hang Power Cleans (155/105)(95/65)

  • WOD 06.23.17

    By Ruth | In Uncategorized | on June 23, 2017

    A
    Clean from Blocks 3×3

    6 Rounds, Not For Time:
    2 Turkish Get Ups (1/side)
    20yd sled push
    B
    Deadlift 3×3 @85-95%

    6 Rounds, Not For Time:
    2 Turkish Get Ups (1/side)
    20yd sled push
    C
    Deadlift 3×5

    6 Rounds, Not For Time:
    2 Turkish Get Ups (1/side)
    20yd sled push

  • WOD 06.22.17

    By Ruth | In Uncategorized | on June 22, 2017

    A
    Active Recovery

    B/C
    Mobility work (pecs, lats, quads, glutes)

    6 Rounds:
    40 yard sled push

  • WOD 06.21.16

    By Ruth | In Uncategorized | on June 21, 2017

    A
    Press 4×3
    3x 50′ Farmer Carry

    3 Rounds:
    5 Ring Muscle Ups
    10 [Squat] Snatches (115/75)

    Rest 5 minutes

    3 Rounds:
    15 GHD Sit Ups
    15 KBS

    B
    Jerk 3×3

    Bike 50 calories
    rest 2 min,
    then 4 Rounds:
    100m Farmer carry (with KB)
    15 V-Ups

    C
    Snatch Press 5×3

    Row 500m
    rest 2 min
    then 3 rounds:
    8 HPC
    4 Jumps to bar support
    Run 100m

  • WOD 06.20.17

    By Ruth | In Uncategorized | on June 20, 2017

    A
    3 Front Squats Every 2 minutes x 10 minutes @80-90%
    Handstand walk around a 4′ square x 3 sets

    4 Rounds:
    Bike 25 Calories
    5 Power Cleans (225/153#)
    Rest 3 minutes

    B
    Back Squat 3@70%, 3@80%, 3@85%, 3+@90%
    Perfect Push Ups 4 x 10-15

    With a partner, 3 rounds of 30 seconds on/30 seconds off
    Box Jumps
    Burpees
    Wall Ball shots
    Hang Power Cleans (155/105)
    Plank Drag (for distance)

    C
    Back Squat 3×5

    With a partner, 3 rounds of 30 seconds on/30 seconds off

    Bike for calories
    DB Push Jerks
    Lateral jumps
    Russian Twists

  • WOD 06.19.17

    By Ruth | In Uncategorized | on June 19, 2017

    A
    Snatch 2-2-2
    Snatch Deadlift 3×3

    5 Rounds:
    7 Bar Muscle Ups
    7 Deadlifts (315/208)
    Run 300m

    B
    Bench Press 3×8

    AMRAP 10
    7 Pull Ups
    12 Pistols
    7 Handstand Push Ups
    12 KBS

    C
    Bench Press 3×5

    AMRAP 10
    7 Pull Ups
    12 Lunges
    7 Push Ups
    12 KBS

  • WOD 06.16.17

    By Ruth | In Uncategorized | on June 16, 2017

    A
    Power Clean + 2 Jerks 3×2
    Back Squat 8@75%,6@80%, 4@85%, 2@90-95%, max reps@60-65%

    3 Rounds:
    50′ OH Walking Lunges (45/25# plate)
    40 Double Unders
    30 Calorie row
    20 Pull Ups
    10 Snatches (155#)
    rest 3 minutes

    B
    Bulgarian Split Squats 3×5 per leg (with DB)

    4 Rounds:
    5 Deadlifts (M:185-225-275-315, W: 123-153-183-203)
    15 Burpees
    20 toes to bar

    C
    Split Squats 3×5/leg

    2 Rounds:
    20 1-arm DB C&J (10 per arm)
    Bike .5 mile
    20 1-arm thrusters (10 per arm)
    Row 500m

  • WOD 06.15.17

    By Ruth | In Uncategorized | on June 15, 2017

    A
    Rest day or ROMWOD

    B
    Axle Press 3×6

    4 Rounds NFT:
    2 rope climbs
    2 Turkish Get Ups (2 per side)

    C
    Press 3×5

    4 Rounds NFT:
    2 Turkish Get Ups (2 per side)
    50′ hand over hand pull

  • WOD 06.14.17

    By Ruth | In Uncategorized | on June 14, 2017

    A
    Good Morning 3×6

    “RJ”
    5 rounds:
    Run 800 meters
    15 ft Rope Climb, 5 ascents
    50 Push-ups
    B
    Weighted Pull Ups 5×3 (@60-70%)
    Ring Dips 4×3-7 perfect reps

    For Time:
    400m Run
    50 Squats
    400m Run
    50 Squats
    400m Run
    50 Squats
    400m Run

    C
    Bent Over Row 4×3 @2015

    Partner WOD
    5 Rounds for Time:
    30 Alternating Box Jumps
    30 Med Ball Sit Up Toss (over box)
    30 Alternating Reverse Lunges (athlete lunges with med ball and hands to partner to lunge with it)

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