11/15/22 Hybrid WOD Warm-up: 12:00 6:00 Foam Roll/Stretch Amrap: 5 BB Push Press 10 Pvc Passthroughs 100’/100’ DB OH Carry Strength: 20:00 3 Push Press (:10 OH Hold on 1st rep) 10 DB Bent-over Reverse Fly 6/6 DB Bench Press 1:00 Acc Plate Pinch Conditioning: E3MOM for 15:00 2 Wall Walks 15 Push-ups 20 Alt […]

10/31/22 FF WOD Warmup: 10:00 dynamic + AMRAP 8-10 pass thrus 10 band pull-aparts 5 pushups 5 bench press (empty bar/lighter weight 8-10 reps) Strength: 20 AMRAP bench press – 5/3/1+ @ 85% (2 sets if needed on set of 5) AMRAP 15-20 dips (bar/box/bench) 10 db bench press 15-20 pushups Conditioning: 4 rounds for […]

11/05/22 WOD Warmup: 10:00 6:00 foam roll/stretch + dynamic Conditioning: Teams of 3 (25:00 cap) 200 calorie buy-in (FFF teams 140, MFF teams 170) into… 50 Toes to Bar (sub SL v-ups R+L = 1 rep)50 Box Jump Overs 24”/20”50 deadlifts 185/125#50 Toes to Bar50 Box Jump Overs 24”/20”50 deadlifts 225/155#50 Toes to Bar50 Box […]

10/22/22 WOD Warmup: 10:00 6:00 foam roll/stretch + dynamic Conditioning: 30 EMOM 1 – 15/12 calorie machine 2 – 12 deadlifts 135/95# 3 – 12 STOH 4 – 12 bar facing burpees 5 – rest Extra: For Time 100 sit-ups – every break = 10 SL alt V-Ups * a break is a stop, pause, […]

10/15/22 WOD Warmup: 10:00 5:00 foam roll/stretch + dynamic Conditioning: every 2:00 x 5 stations (3 rounds – 30:00) 1 – 8 sandbag/d-ball cleans (HEAVY) 2 – 350m run 3 – 20 box jumps 24/20″ 4 – 900/825m C2 bike 5 – 25/18 calorie ski Extra: 8 EMOM E – :30 arch/superman hold O – […]

10/08/22 WOD Warmup: 10:00 3:00 machine + dynamic + machine remaining time Conditioning: For Time w/partner (35:00 cap) 3 rounds 50 thrusters 95/65# (sub db thrusters 35/20#s) 20 synchro bar facing burpees into… 100 calorie machine (FF 80, C2 bike 120/100FF) into… 3 rounds 50 wall balls 20/14#s to 10/9′ 20 synchro devils press 40/25#s […]

10/01/22 WOD Warmup: 12:00 Dynamic + Amrap: 10/7 Cal Machine 5 BB Muscle Cleans 5 BB FS :15 Deadhang Conditioning: FT w/ Partner (30:00 Cap) 2 Rds Each: 400m Run 2 Rds: 10 T2B + 5 Sandbag Cleans *P1 does Run while P2 does 2 rds – once both partners finish switch 2 Rds Each: […]

09/24/22 WOD Warmup: 10 AMRAP 3:00 machine + dynamic + machine remaining time Conditioning: 35:00 w/partner 10 rounds Igo/Ugo 500m C2 bike 15 AKS 53/35#s into… 10 rounds Igo/Ugo 8 burpee box jump overs 24/20″ 8 dbl db power cleans into AMRAP remaining time – max calorie row or run (same machine, switch every 1:00 […]

09/17/22 WOD Warmup: 8:00 5:00 foam roll/stretch + dynamic Conditioning: 35:00 AMRAP w/partner or group of 3 150 calories (team of 2 = 100) 40 sandbag/d-ball cleans 100 calories (team of 2 = 75) 20 rope climbs 75 calories (team of 2 = 50) 40 burpee box get overs 30/24″ 800m run (together) 09/16/22 Hybrid […]

09/10/22 WOD Warmup: 10:00 5-6:00 foam roll/stretch + dynamic warmup Conditioning: 40 minutes 1) 10 rounds (w/partner – split work) 12/9 calorie machine 6 sandbag/d-ball cleans over the shoulder 2) 10 rounds (w/partner – Igo/Ugo rounds) 200m run or 200m row 2 rope climbs (sub 4 tough rope walks) 3) when/if you finish 1&2 complete […]