WOD BLOG

DAILY WOD

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

Mon, 08/05/2019

Mon, 08/05/2019

Snatch Complex Build to Heavy Complex: 1 Power Snatch 1 Overhead Squat 1 Squat Snatch "Rocket Power" For Time: 21 Lateral Barbell Burpees 21 Power Snatches (115/85) 15 Lateral Barbell Burpees 15 Overhead Squats (115/85) 9 Lateral Barbell Burpees 9 Squat Snatches (115/85) Notes: **“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” –Newton** Picture a giant flywheel. It’s at rest, and we are going to manually start it. To ge

Mon, 04/01/2019

Mon, 04/01/2019

3-Position Squat Snatch Build to moderate Complex “Snake Bite” 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-Ups Notes: “Death is one prophecy that hasn’t failed.” – Edmund Wilson Have you ever been asked, “What would you do if you only had a week to live?” Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live. But the morbid truth, is that w

Tues, 03/26/2019

Mon, 10/01/2018

Mon, 10/01/2018

Overhead Squat Build to heavy single Snatch Balance Build to heavy single Snatch Build to heavy single ***Optional Cash-Out*** 8 Rounds: 20 Seconds Overhead Squats (45/35) 10 Seconds Rest 20 Seconds AbMat Sit-ups 10 Seconds Rest *Score is lowest number of Overhead Squats and AbMat Sit-ups across the 8 Rounds. * Notes: The overhead squat and snatch balances will serve as primers today for athletes as they work towards establishing a heavy single snatch. The goal

Fri, 09/07/2018

Fri, 09/07/2018

3-Position Power Snatch Build to a Heavy Complex “Daily Dozen” AMRAP 12: 12 Lateral Barbell Burpees 9 Power Snatches (115/80) 6 Bar Muscle-Ups L2 Hang Power Snatch Jumping Bar MU or Pullups L1 12 Burpees 9 Hang Muscle Snatch 6 Ring Rows Notes: With a combination of strength, skill, and conditioning, today is a great day to play to your strengths. Every athlete will likely have a movement that is better for them than the others. For athletes who are great on a b

Tues, 05/01/2018

Tues, 05/01/2018

Squat Snatch Build to a Heavy Single “Ring of Fire” AMRAP 9: 1 Ring Muscle-ups 1 Squat Snatch (135/95) 2 Ring Muscle-ups 2 Squat Snatch (135/95) 3 Ring Muscle-ups 3 Squat Snatch (135/95) … Up by (1) rep until finish L2 AMRAP 9: 2 Pull-ups 2 Power Snatches 4 Pull-ups 4 Power Snatches 6 Pull-ups 6 Power Snatches … Up by (2) reps until finish L1 Jumping Pull Up or Ring Row Hang Power Snatch or Push Press Notes: Nine minutes is long enough where athletes be

Sat, 04/28/2018

Sat, 04/28/2018

“Adderall” 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (95/65) L1 Cut run distances in half Sub Push Press for CJ's Muscle Snatch or more Push Press for Psnatch Goblet Squats for Thrusters Notes: Immediate transitions to the barbell is the most important part of this workout. To accomplish this, finding something close to

Tues, 04/03/2018

Tues, 04/03/2018

Overhead Squat – Heavy Single Snatch Balance – Heavy Single Snatch – Heavy Single “Bumblebee” AMRAP 7 Power Snatch (115/80) EMOM: 7 Wall Balls (30/20) L1 Work with empty barbell on OHS, snatch balance and hang power snatch (3x5 with each) Notes: Score today is the total number of power snatches completed. Starting on the 0:00 and then again on the 1:00, 2:00, 3:00, 4:00, 5:00, and 6:00 minute marks, athletes will complete 7 Wall Balls before returning back to their barbe

Sat, 02/24/2018

Sat, 02/24/2018

“Hot Seat” 3 Rounds: AMRAP 3: Calorie Row AMRAP 2: Power Snatch (95/65) AMRAP 1: Pull-ups Rest 2:00 L2 Sub Jumping Pull-Ups L1 Sub Hang Power Snatch Sub Ring Rows Notes: Let’s not think about the row as a 3 minute effort, rather we can think about this as a 6 minute effort. If athletes are able to hold the same perceived effort as they did on the rower for the other two movements, they will find a consistent pace for the whole round. This may mean singles or small

Thurs, 01/18/2018

Thurs, 01/18/2018

Snatch – Heavy Single “Bumblebee” AMRAP 7 Power Snatch (115/80) EMOM: 7 Wall Balls (30/20) L1 Hang Power Snatch or Muscle Snatch Goblet Squat for Wall Ball ROMWOD Notes: Score today is the total number of power snatches completed. Starting on the 0:00 and then again on the 1:00, 2:00, 3:00, 4:00, 5:00, and 6:00 minute marks, athletes will complete 7 Wall Balls before returning back to their barbell. The goal today is to minimize the time spend not moving. While athle

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