Author: nbloch37

08/18/22 FF WOD Warmup: 8:00 foam roll/stretch 5:00 + dynamic Conditioning: 10:00 x 4 1) 8 AMRAP – Jumping Cindy (5 pullups + 10/7 pushups + 15 squats + 30 singles) 2) 8 EMOM E – 15/12 calorie C2 bike O – 8 dbl kb HCJ 53/35#s 3) 8 AMRAP – 2 WW + 4 […]

08/13/22 WOD Warm-up: 10:00 Dynamic + Movement Prep E5MOM for 40:00 w/ Partner A] 40/30 Cal Machine 30 BB Hang Clusters (5s b&f) B] 20 Synchro Burpees 20 Pull-ups – 16 C2B – 12 BMU 40 Squats – 20 Pistols 08/13/22 Hybrid WOD Warm-up: 8:00 10 BB Incline Bench 5 PVC Passthroughs :30 Scap Pull-ups […]

08/06/22 WOD Warmup: 10:00 2:00 machine + dynamic + AMRAP 10 pass thrus 12 reverse lunges 5 pushups :30 bar hang Conditioning: Teams of 2 or 3 150 calorie c2 bike 150 wall balls *1 person working at a time on each movement, finish both before you move on 100 calorie ski (FF 80) 100 […]

07/30/22 FF WOD Warmup: 8:00 5:00 stretch/foam roll + dynamic Conditioning: Team of 3 or partner (35:00 cap) 150 cal C2 bike (2F+ 130) 30 burpee box jump overs 125 calorie ski (2F+ 105) 30 sand bag/dball cleans 100 calorie run 30 deadlifts (75-80% 1rm, sets of 2-3) *1 person working at a time, other(s) […]

07/23/22 FF WOD Warmup: 15:00 6:00 foam roll/stretch + dynamic + movement prep Conditioning: For Time/AMRAP Group of 3 (30 cap) 1-150 wall balls 20/14# to 10/9′ 100 calorie ski (2F+ = 75) 2-100 dbl db snatch 40/25#s (UB sets of 10) 125 calorie Echo bike (2F+ 100) 3-50 dbl db man makers (pushup row […]

07/09/22 WOD Warmup: 10:00 6:00 foam roll/stretch + 4:00 dynamic Conditioning: For Time w/partner or group of 3 (38 cap) 150 wall balls 150 calorie echo bike (FF or team of 3 w/ 2 F, 120 cals) 150 AKS 53/35#s 150 calorie run 150 air squats 150 calorie ski (FF or team of 3 w/ […]

06/25/22 FF WOD Warmup: 10:00 6:00 stretch/foam roll + 4:00 dynamic Conditioning: 18 EMOM x 2 w/4:00 rest between A) 1 – 15/12 calorie C2 bike 2 – 100 singles (35 double unders) 3 – 12/9 calorie Ski 4 – 20 alt db snatches 5 – 3-4 wall walks 6 – rest B) 1 – […]

06/18/22 WOD Warmup: 10:00 6:00 foam roll/stretch + 4:00 dynamic Conditioning: For Time (group of 3) 100 calorie machine (row/echo/ski) 200 wall balls (1 person has to be holding a wall sit while wall balls are being done) 80 calorie machine 200 pushups (1 person has to be holding an elbow plank) 60 calorie machine […]

06/04/22 WOD Warmup: 10:00 5:00 – stretch 5:00 – dynamic Conditioning: 40 EMOM 1 – C2 bike 15/12 calories 2 – 20 alt db snatches 35/25#s 3 – Ski 12/9 4 – 12 alt single KB step-ups 53/35#s (hold however) 5 – AB 12/9 calories 6 – 3-4 wall walks (sub 1ww = 12 pushup […]

🇺🇸 Memorial Day Murph 🇺🇸 1 mile run 100 pullups 200 pushups 300 squats 1 mile run U.S. soldiers participate in “The Murph” workout, named after Navy Lt. Michael P. Murphy, the first service member to receive the Medal of Honor for service in Afghanistan, during a Memorial Day event on Bagram Airfield, Afghanistan, May […]