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WOD

AMRAP 9 mins: Dumbbell Deadlifts, Dumbbell Hang Power Cleans and Dumbbell Shoulder-to-Overheads
11 August 2019, 6:28 pm
Alt EMOM 18 mins: Deadlifts, Dumbbell Bench Press and Dumbbell Bent Over Rows
11 August 2019, 6:26 pm
2 RFQ: Glute Bridges and Glute Bridge Holds
11 August 2019, 6:20 pm
Alt EMOM 24 mins: Row Calories, Up Down + Box Jump Overs, Kettlebell Farmers Walks and Sit-ups
11 August 2019, 6:19 pm
3 RFQ: Hollow Holds, Russian Twists, L Side Planks and R Side Planks
11 August 2019, 6:17 pm
2x AMRAP 6 mins: Dumbell Power Snatch (Right Arm)s, Single Arm Dumbbell Overhead Walking Lunge (Right Arm)s, Double Unders and 2 more
11 August 2019, 6:15 pm
Alt EMOM 6 mins: 200/200 m and Slam Balls
11 August 2019, 6:11 pm
AMRAP 16 mins: Assault Bike Calories, Wall Balls and Strict Pull-ups
11 August 2019, 6:10 pm
Alt EMOM 10 mins: Strict Pull-ups and Ring Dips
11 August 2019, 6:07 pm
30-20-10: Kettlebell Swings and Burpees
11 August 2019, 6:02 pm
Back Squat : 1 Rep Max
11 August 2019, 6:01 pm
4x AMRAP 4 mins: Assault Bike Calories and Slam Balls
4 August 2019, 8:27 pm
AMRAP 9 mins: Back Squats and Unbroken Double Unders
4 August 2019, 8:25 pm
Back Squat : 5x1 at 90% 1RM
4 August 2019, 8:22 pm
FT: Handstand Push-ups, Dumbbell Box Step Overs, Shuttle Runs and 9 more
4 August 2019, 8:21 pm
Lifting: Banded Tricep Extensions and Barbell Bicep Curls
4 August 2019, 8:15 pm
15-10-5: Burpees and Overhead Squats
4 August 2019, 8:13 pm
30-20-10: Air Bike Calories and Toes-to-bars
4 August 2019, 8:11 pm
Partner Morrison
1 August 2019, 6:31 pm
Hang Squat Clean Thruster : 3 Rep Max
1 August 2019, 6:17 pm
FT: 400/400 m; Hang Squat Clean Thrusters, Pull-ups, Hang Squat Clean...
1 August 2019, 6:16 pm
3 RFT: Dumbbell Front Squats and Up Downs
28 July 2019, 9:01 pm
Back Squat 5-5-3-3-1-1
28 July 2019, 8:59 pm
Handstand Plays : 5x1
28 July 2019, 8:58 pm
AMRAP 15 mins: Assault Bike Calories, Hand Release Push-ups and Rope Climbs
28 July 2019, 8:57 pm
40-30-20: Deadlifts, Dumbbell Push Press and Box Jumps
28 July 2019, 8:56 pm
Lifting: Dumbbell Push Press and Deadlifts
28 July 2019, 8:54 pm
Every 30 secs for 20 mins: Power Clean & Jerk
21 July 2019, 5:43 pm
Station Style - Row Calories, Strict Ring Dips, Box Jumps and Toes-to-bars
21 July 2019, 5:39 pm
Alt EMOM 8 mins: Max Height Box Jumps and Max Effort L Sits
21 July 2019, 5:38 pm
AMRAP 9 mins: Overhead Squats and Burpee Over Bars
21 July 2019, 5:36 pm
Back Squat : 5x3 at 80% 1RM
21 July 2019, 5:35 pm
Alt EMOM 24 mins: Assault Bike Calories, Strict Pull-ups and Double Kettlebell Front Rack Holds
21 July 2019, 5:34 pm
2 RFQ: Barbell Roll-Outs, Max Effort Hollow Holds and Plank Hold For Max Times
21 July 2019, 5:30 pm
3 RFT: Sumo Deadlift High-pulls, Push Press and 800/800 m
21 July 2019, 5:28 pm
Lifting: Deadlifts, Strict Handstand Push-ups and Sit-ups
14 July 2019, 9:02 pm
Alt EMOM 6 mins: Strict Handstand Push-ups and Deadlifts
14 July 2019, 9:00 pm
FT: 1/1 mi; Pull-ups and Push-ups; Pull-ups and Push-ups; Pull-ups and...
14 July 2019, 8:59 pm
Alt EMOM 12 mins: Power Snatches and Assault Bike Calories
14 July 2019, 8:56 pm
Every 2 mins for 16 mins: Snatch
14 July 2019, 8:54 pm
FT: Muscle-ups, Dumbbell Suitcase Alternating Reverse Lunges, Muscle-ups and 2 more
14 July 2019, 8:53 pm
Muscle Up Progressions : 5x5
14 July 2019, 8:50 pm
3 RFT: Lateral Burpee Over Bars, Front Squats and 400/400 m
14 July 2019, 8:49 pm
Back Squat : 5x3 at 75% 1RM
14 July 2019, 8:46 pm
Chipper: Rows, 800/800 m, Kettlebell Swings and 5 more
7 July 2019, 7:31 pm
Lifting: Strict Press, Push Press and Glute Bridges
7 July 2019, 7:28 pm
Concentration Curl 12-12-12
7 July 2019, 7:26 pm
"Tabata" - Box Jumps, Push-ups, Dumbbell Bent Over Rows and 2 more : 8 x 20 secs / 10 secs
7 July 2019, 7:25 pm
3 RFT: 200/200 m, Chest-to-bar Pull-ups and Deadlifts
7 July 2019, 7:23 pm
Every 2 mins for 16 mins: Squat Clean
7 July 2019, 7:22 pm