20 Nov

11/20 – 11/25

Monday regular schedule BB WOD WOD: 10 RFT (10 min Cap) 10 Doubles / 15 Singles 5 Push Ups 3 Thrusters (95/65) Tuesday regular schedule SWOD: Turkish Get Up and More WOD: 8 min AMRAP 15 Sit Ups 9 Pull Ups/6 C2B/ 3 MU 8 min Find Max Turtle Complex 8 min AMRAP 8 T2B/K2E […]

20 Nov

11/6 – 11/11

Monday BB WOD WOD: 8 min AMRAP 2 T2B 2 Thrusters (95/65) 10 Doubles (1:2) 4 T2B 4 Thrusters 10 Doubles 6 T2B 6 Thrusters 10 Doubles etc. Tuesday SWOD: Turkish Get Up & DB Complex WOD: 5 Rounds for Time 12 DB/KB Snatch (53/35) 10 Wall Balls (20/14) 7 HR Push Ups 5 Deadlifts […]

20 Nov

10/30 – 11/4

Monday BB WOD WOD: For Time (cap) 10-8-6-4-2-2-4-6-8-10 T2B/Sit Ups HSPU/Pike/HRPU Tuesday SWOD: Deadlift WOD: For Time 3 Rounds 5 Squat Cleans (135/95) 7 Bar Facing Burpees *2 min Rest 3 Rounds 5 Split Jerks (135/95) 30 Doubles (1:2) Wednesday BB WOD WOD: 10 min AMRAP 5 KBS (70/53) 5 Sit Ups 5 Push Ups […]

20 Nov

10/16 – 10/21

Monday BB WOD WOD: 8 min AMRAP 5 Hang Cleans (135/95) 10 Pull Ups 20 Doubles (1:2)   Tuesday SWOD: Strict Body Weight Movements WOD: 5 RFT (Jo’s wod) 400m Run 10 Burpee Box Jump Overs (24/20) 20 Med Ball Sit Up Toss (20/14)   Wednesday BB WOD WOD: 10 – 1 For Time (10 […]

06 Nov

10/6 – 10/11

Monday BB WOD WOD: 8 min AMRAP 2 T2B 2 Thrusters (95/65) 10 Doubles (1:2) 4 T2B 4 Thrusters 10 Doubles 6 T2B 6 Thrusters 10 Doubles etc.   Tuesday SWOD: Turkish Get Up & DB Complex WOD: 5 Rounds for Time 12 DB/KB Snatch (53/35) 10 Wall Balls (20/14) 7 HR Push Ups 5 […]

30 Oct

10/30 – 11/4

Monday BB WOD WOD: For Time (cap) 10-8-6-4-2-2-4-6-8-10 T2B/Sit Ups HSPU/Pike/HRPU Tuesday SWOD: Deadlift WOD: For Time 3 Rounds 5 Squat Cleans (135/95) 7 Bar Facing Burpees *2 min Rest 3 Rounds 5 Split Jerks (135/95) 30 Doubles (1:2) Wednesday BB WOD WOD: 10 min AMRAP 5 KBS (70/53) 5 Sit Ups 5 Push Ups […]

30 Oct

10/23 – 10/28

Monday BB WOD WOD: 8 min AMRAP 20 Sit Ups 10 Goblet Lunges (53/35) 5 Muscle Ups/10C2B/15 Pull Ups Tuesday SWOD: Turkish Get Up WOD: 4 RFT 200m Run 9 DL 6 H. Cleans 3 Push Jerks (155/105) Wednesday BB WOD WOD: 10 RFT (1omin Cap) 7 Wall Balls (20/14) 7 T2B/K2E Thursday SWOD: Try […]

30 Oct

10/16 – 10/21

Monday BB WOD WOD: 8 min AMRAP 5 Hang Cleans (135/95) 10 Pull Ups 20 Doubles (1:2) Tuesday SWOD: Strict Body Weight Movements WOD: 5 RFT (Jo’s wod) 400m Run 10 Burpee Box Jump Overs (24/20) 20 Med Ball Sit Up Toss (20/14) Wednesday BB WOD WOD: 10 – 1 For Time (10 min cap) […]

30 Oct

10/9 – 10/14

Monday BB WOD WOD: 8 RFT (10min cap) 3 2-1 KB Over Burpees 5 Taters (70/53) 7 Sit Ups Tuesday SWOD: DL & Strict Pull Ups WOD: “Cin-DU” by Erik Melvin 20 min AMRAP 1 Round “CinDU” (5 Pull Ups, 10 Push Ups, 15 DUs (1:3)) 2 Squat Clean Thrusters (135/95) 2 Rounds CinDU 2 […]

30 Oct

10/2 – 10/7

Monday Barbell WOD WOD: CF Mainsite  10 min AMRAP 3 Burpee Box Jump Overs (24/20) 3 Deadlifts (225/155) *add 3 reps each movement each round Tuesday SWOD: Turkish Get Up WOD: For Time 400m Run 30 KBS (70/53) 30 Pull Ups 30 Push Ups 400m Run 30 Push Ups 30 Pull Ups 30 KBS 400m […]

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