“The Seven” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 […]
Saturday, 12-12-2015 Read More »
Teams of 3 100 Calorie Row 100 Situps 80 Calorie Row 80 Hang Power Cleans (135/95) 60 Calorie Row 60 Front Squats (135/95) 40 Calorie Row 40 Push Jerks (135/95) 20 Calorie Row 20 Clusters (135/95) Courtesy of competitorstraining.com
Saturday, 12-5-2015 Read More »
The Gobbler 200m Buddy Carry 100 Second Plank Hold (both teammates hold for 100 seconds, No Cheating!) 100 Kettlebell Swings (53/35) 100 Barbell Overhead Lunges (barbell) 100 Toe to Bar 1000m Row 100 Push press (barbell) 100 Sit Ups 100 Goblet Squats (53/35) 100 Push Ups 1000m Row 2 person team. you-go-I-go, split reps except
Friday, 11-27-2015 Read More »
The Gobbler 200m Buddy Carry 100 Second Plank Hold (both teammates hold for 100 seconds, No Cheating!) 100 Kettlebell Swings (53/35) 100 Barbell Overhead Lunges (barbell) 100 Toe to Bar 1000m Row 100 Push press (barbell) 100 Sit Ups 100 Goblet Squats (53/35) 100 Push Ups 1000m Row 2 person team. you-go-I-go, split reps except
Friday, 11-27-2015 Read More »
Group Warm Up WOD. Teams of 2. 2 Rounds for Time* 30 S2OH (95/65) 400m Run (run as team) 30 K2E 400m Run 30 KBS (53/35) * you go I go; each partner does 30 reps, partner not working holds plank. 45 min cap.
Tuesday, 11-17-2015 Read More »
Group Warm Up WOD. Teams of 2. 2 Rounds for Time* 30 S2OH (95/65) 400m Run (run as team) 30 K2E 400m Run 30 KBS (53/35) * you go I go; each partner does 30 reps, partner not working holds plank. 45 min cap.
Tuesday, 11-17-2015 Read More »
Skill. Pistol and Handstand walks WOD. “Get Down” For Time 30 Partner Wall Ball with Burpees (20/14) 21 Power Snatches (95/65) 21 Toe to Bar 20 Partner Wall Ball with Burpees 15 Power Snatches 15 Toe to Bar 10 Partner Wall Ball with Burpees 9 Power Snatches 9 Toe to Bar Group Roll Out quads, hips, lower
Thursday, 10-08-2015 Read More »
Crushing the Gnar Gnar Teams of 4, preferably 2 guys, 2 girls Start running clock: Each team has 15′ to establish a 1RM of clean & jerk using two bars. Each pound of team weight takes off 1 second from total team time (800 lbs = 800 seconds removed). At exactly 15′ mark, the
Saturday, 10-03-2015 Read More »
Crushing the Gnar Gnar Teams of 4, preferably 2 guys, 2 girls Start running clock: Each team has 15′ to establish a 1RM of clean & jerk using two bars. Each pound of team weight takes off 1 second from total team time (800 lbs = 800 seconds removed). At exactly 15′ mark, the
Saturday, 10-03-2015 Read More »
Skill. Rope Climbs WOD. 4 Rounds for Time. Teams of 2 You-go-I-go. Reps split even 500m Row/Partner rest 10 Rope Climbs/Partner holds any style plank 20 Man Makers/Partner holds a hollow position RX: 20+/15+ RTG: 30+/20+ and Legless Rope Climbs
Thursday, 09-17-2015 Read More »
