Daily WOD

Choose two of the three options. The goal is to go heavier than last week on the lifts.   A) Bench Press 8-8-6-6-4-4-4   B) Back Squat 8-8-6-6-4-4-4   C) AMRAP in 15 minutes: 200m Run 20 Hang Power Snatches (40/25kg) 20 Pushups [vc_gallery type="image_grid" images="24274"...

“Killer Karen”   Alternating REMOM   - Goal: 150 Wall Balls (9/6kg) for time   - Scale back to 120 or 90 reps   - Conditions: Wall Balls are performed every second minute but the number is limited to the number of reps performed in the...

A) Clean + Hang Clean + Power Clean + Hang Power Clean   ---------------------   then   B) Front Squat 4 – 4 – 4 – 4 - 4   or   C) AMRAP in 12 minutes: 4 Front Squats 8 Dips (or HSPU) 12 Calories [vc_gallery type="image_grid" images="24248" img_size="full" column_number="2" grayscale="no"...

A) EMOM x 10 3 Strict Presses   B) For time:   Buy in: 1000m Run   then   40-30-20-10 Alt DB Snatches (20/15kg)   120-90-60-30 Double Unders ...

2 x 10 minute AMRAPs   12-10-8-6-4 reps of:   A) 0 - 10:00 Calories Pushups KB Swings (24/16kg) V-Ups   B) 15:00 - 25:00 Box Jumps (24/20”) C2B Pull-Ups Goblet Squats (24/16kg) Kick Sits   - if you finish the sets of 4 go back to the 12s and continue until the 10...

5 rft:   25 Double Unders 12 Deadlifts (70/50kg) 5 Toes-to-Bar   25 Double Unders 9 Hang Power Cleans (70/50kg) 5 Toes-to-Bar   25 Double Unders 6 Push Jerks (70/50kg) 5 Toes-to-Bar   
Scaling: - AMRAP in 25 minutes - reduce weight to 60% of your Push Jerk 1RM [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

Choose two of the three options   A) Bench Press 8-8-6-6-4-4-4 - 15 minutes   B) Back Squat 8-8-6-6-4-4-4 - 15 minutes   C) AMRAP in 15 minutes: 200m Run 20 SDHP (40/25kg) 20 Air Squats ...

A) 0 - 10:00   8 rft: 8 Wall Balls (9/6kg) 4 HSPU (^Strict)   B) 10:00 - 20:00   8 rft: 32 D-U 4 Pull-Ups (^Bar Muscle-Ups)   C) 20:00 - 30:00   8 rft: 8 Burpees 4 Thrusters (35/25kg) (^50/35kg) [vc_gallery type="image_grid" images="24167" img_size="full" column_number="2" grayscale="no"...

A) OHS 5-5-5   B) Snatch Balance 3-3-3   C) Hang Snatch 1-1-1-1-1-1-1   subs for no overhead work A) Front Squat B) Hang Power Clean C) Hang Clean   Priya, one of our recent beginners, came to us with no previous gym experience at all. Even experienced gymgoers can get nervous walking into a...

“Wittman”   7 rft: 15 KB Swings (24/16kg) 15 Power Cleans (45/30kg) 15 Box Jumps (24/20”)   The current gym records for this workout are: Men - Trent 14:53 Women - Jo G 15:53 ...

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