WOD BLOG

DAILY WOD

WODs are posted the evening before. Our daily WOD may change or get modified without notice.

Mon, 09/23/2019

Sat, 09/14/2019

Wed, 06/19/2019

Wed, 06/19/2019

Weightlifting Complex Build to a Heavy Complex: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats "Bartender" AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Barbell: 115/85 Notes: “Champions don’t blame the tools they’ve been given. Champions sharpen them.” Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe. It doesn’t matter where you started, or even where you’ve been

Sat, 05/25/2019

Sat, 05/25/2019

“Fancy Pants” For Time: 21 Hang Power Snatches (95/65) 200 Meter Run 21 Overhead Squats (95/65) 200 Meter Run 15 Hang Power Snatches (95/65) 200 Meter Run 15 Overhead Squats (95/65) 200 Meter Run 9 Hang Power Snatches (95/65) 200 Meter Run 9 Overhead Squats (95/65) 200 Meter Run Notes: “Worry is a misuse of imagination" - Dan Zadra Our imaginations are powerful forces. As kids, we use our imaginations to go all sorts of places, and do many different things. Whe

Thurs, 05/17/2018

Thurs, 05/17/2018

“Meat Paws” 4 Rounds: 15/12 Calorie Row 15 Toes to Bar 9 Hang Power Snatch (95/65) L2 Option to sub row with 200m Run Hanging Knee or Knee to Chest L1 200 M Run 15 Sit Ups Hang Muscle Snatch or Hang Snatch High Pull Notes: The only goal of today’s workout is to hold on for all 9 hang power snatches each round and to look good doing it. That starts with choosing the right weight to begin with, but approach also makes a difference. Pace on the bike and sets on the to

Mon, 04/23/2018

Mon, 04/23/2018

Power Snatch Build to Heavy Single “Isabel” For Time: 30 Snatches (135/95) L2 Hang Power Snatch L1 Hang Muscle Snatch or MB Push Press Notes: One option to help pace this out appropriately is to think of this as a three part workout: the first ten, second ten, and final ten repetitions. If athletes come out too aggressively on the first ten repetitions, the final twenty repetitions are more likely to be spent in panic mode with sacrificed mechanics. With each “round

Fri, 08/11/2017

Fri, 08/11/2017

B) Wingman (Teams of 3) 18 Min Cap RX 300 Double Unders 100 Deadlifts (95/65) 75 Hang Power Snatch 50 Overhead Squat 70 Toes To Bar AMRAP Thrusters L2 Sub Knee Raises or Knees to Elbows L1 300 Singles 100 Deadlifts 75 Hang Power Cleans 50 Front Squats 70 Sit Ups AMRAP Push Press Notes: This is one of the events from our next competition. Find a couple of friends and figure out how to chip away at this one. You'll get to those thrusters quicker than you

Thurs, 06/29/2017

Wednesday, June 7th, 2017

Wednesday, June 7th, 2017

A) Snatch Progression 9 Min EMOM Snatch Deadlift + Hang Power Snatch + OH Squat B) For Time (15 Min Cap) 21-15-9 RX 400 M Run Buy In Hang Power Snatch (75/55) Box Jumps 400 M Cash Out L1 200 M Run 21-15-9 Push Jerk Box Step Up 200 M Run Notes: Use a light, working weight for the snatch progression. Focus on moving the bar slowly on the deadlift, dynamic on the pull and fast feet to the ground and then slow on the OH squat. You do not need to increase weight.

Tuesday, April 18, 2017

Tuesday, April 18, 2017

A) Snatch EMOM - 9 min L3 4 Hang Power Snatch L1 4 Drop Snatch B) 5 Rounds For Time 10 Shoulder To Overhead (135/95) 12 Pullups 14 KB Lunge (53/35) 16 Sit Ups L1 Sub jumping pullups and weightless lunges * HP Snatch is unbroken using a weight they can catch. Any difficulties with the catch and scale them to Drop Snatch. S2O is from the ground. Reps should be done in two sets maximum. KB Lunges are done with one KB, step out and step back, alternating 7 steps per leg