WOD

Refer A Friend

Invite A Friend To Check Us Out!
22
Apr

TGIF

Strength:
Strict Press 15 min continuous clock. Record only the last set of max reps.
Set 1: 5 at 65%
Set 2: 5 at 75%
Set 3: 5 at 85%+
*NOTE: all working sets are based on 90% of your 1rm NOT your true 1rm. This is also called your training max.
WOD:

15 MIN AMRAP

15 Box Jumps (24/20/16)

15 Double DB Jerks (50’s/35s/25’s)

15 TTB

21
Apr

Jackie meets Isabel

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Rest 5 minutes

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

20
Apr

Diabolical

Strength:

Deadlift 15 min continuous clock. Record only the last set of max reps

Set 1: 5 at 65%
Set 2: 5 at 75%
Set 3: 5 at 85%+
*NOTE: all working sets are based on 90% of your 1rm NOT your true 1rm. This is also called your training max.

WOD:

For Time:

30 Cal Bike 15 Deadlifts (225/155/105)

25 Cal Bike 25 pushups

20 Cal Bike 12 Deadlifts (225/155/105)

10 Cal Bike 25 pushups

5 Cal Bike, 9 Deadlifts (225/155/105)

19
Apr

Form Before Speed

WOD:

10 MIN EMOM

Every min perform 2 power cleans and push jerks at 85% of 1rm

REST 5 Mins…

11 MIN AMRAP 1 Power Clean (155/105/55)

30 Double Unders or 30 singles

2 Power Cleans (155/105/85)

30 Double Unders

3 Power Cleans (155/105/85)

30 Double Unders

Add 1 Power Clean Per Round

* Your score in this portion is total reps over the 11-minute workout

18
Apr

Burner

Strength:

Back Squat 15 min continuous clock. Record only the last set of max reps. Based off of 90% 1rm (training max).

Set 1: 5 at 65%

Set 2: 5 at 75%

Set 3: 5 at 85%+

WOD:

3 Rounds:

25 Air Squats

500m Row

25 Front Squats (115/95/65)

15
Apr

Reps

Strength:
Strict Press 15:00 min to work to a 1rm
The suggested rep scheme is…
7 at 60%
6 65%
5 at 70%
4 at 75%
3 at 80%
2 at 85%
1 at 95%
1 at 101%
WOD:

For Time: 21-18-15-12-9-6-3 reps

Push Press (95/65/55)

Bar Facing Burpees