workout of the day
10.30.2023
WOD
"Earn the Points"
11:00 AMRAP
50 single DB box step ups 24/20" 50/35 35/20
50 wall balls 20/14
max reps hang squat cleans @ 80% of today's heavy
01.12.2023
WOD
"DC2"
For Time
10-8-6-4-2
deadlifts 225/155 185/125 1235/95
pull ups or C2B pull ups
immediately into
2-4-6-8-10
hang squat cleans 115/75 95/65 75/55
10-20-30-40-50
double unders or x2 single unders
12.27.2022
WOD
Bermuda Triangle
3 Rounds for Time
10/8 Calories*
7 Deadlifts
10/8 Calories
5 Power Clean
10/8 Calories
3 Hang Squat Clean
Rest 1 Minute following each round
15 Minute Time Cap
Increase weight for each round
Advanced
115/85-135/95-155/105
Intermediate
95/65-115/85-135/95
Scaled
55/45-75/55-95/65
*Athletes may choose to Row/Bike/Ski
09.09.2022
WOD
"Strictly Clean"
For Time
1000m row
then
5 rounds
3 strict handstand push ups or 15 feet handstand walk
3 hang squat cleans @ 75%
then
1000m row
03.16.2022
WOD
#justabar
9:00 AMRAP
3 deadlifts
3 hang squat cleans
3 front squats
3 strict press
3 push press
12.14.2021
WOD
"Shot in the Dark"
10 rounds for time
4 bar facing burpees
3 hang squat clean
2 front squat
1 thruster
RX 135/95 INT 115/75 SC 95/65
05.03.2021
WOD
"Brown Bag"
20:00 EMOM
min 1- 5 power cleans 135/95 115/75 95/65 RX + 155/105
min 2- 200m row or run
min 3- 15 TTB or hanging knee raises
min 4- 15 burpees