June 30, 2020

"Dirt Devil"

On the 4:00 x 5 Rounds:
5 Devil Presses (50's/35's)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (50's/35's)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (50's/35's)

June 30, 2020

"Underground"

For Time [30 Minute Cap]: 
100 Double Unders, 50 AbMat Sit-ups
25 Hand Release Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Hand Relea...

June 29, 2020

"Laces Out"

AMRAP 18:
6 Pull Ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)

June 26, 2020

"Red Zone"

30-20-10-20-30: 
Single Dumbbell Hang Power Snatch (50/35)
Single Dumbbell Thrusters (50/35)

June 24, 2020

"Onside Kick"

AMRAP 16:
3 Toes to Bar, 50' Walking Lunge, 50' Bear Crawl
6 Toes to Bar, 50' Walking Lunge, 50' Bear Crawl
9 Toes to Bar, 50' Walking Lunge, 50' Bear Crawl

[Add 3 Toes to Bar Each Round]

June 24, 2020

"Hook and Ladder"

[On the 0:00]
1 Round:
30 Lateral Dumbbell Burpees 
30 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 5:00]
2 Rounds:
15 Lateral Dumbbell Burpees 
15 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 10:00]
3 Rounds:
10 Lateral Dumbbell Burpees 
...

June 23, 2020

"Hot Route"

AMRAP 18: 
Buy-In: 1 Mile Run

AMRAP In Time Remaining: 
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows (50's/35's)

June 22, 2020

"7-on-7"

AMRAP 7:
4 Strict Pull-ups
8 Double Dumbbell Step Back Lunges (50's/35's)
12 Push-ups
16 AbMat Sit-ups

Rest 3 Minutes 

AMRAP 7:
4 Strict Pull-ups
8 Single Dumbbell Step Back Lunges (50/35)
12 Push-ups
16 AbMat Sit-ups

June 19, 2020

"Cookie Monster"

AMRAP 15:
20 Power Snatches (95/65)
40 Double Unders
20 Burpees
40 Double Unders

June 18, 2020

"Cash Back"

50-35-20-35-50:
AbMat Sit-ups

After Each Round:
10 Double Dumbbell Push Press (50's/35's) 
50 Meter Double Dumbbell Walk* 

  • 1 Arm Overhead + 1 Arm at Hang

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Recent WODs

September 24, 2020

September 22, 2020

September 21, 2020

September 17, 2020

September 15, 2020

September 14, 2020

September 10, 2020

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