WOD Skill Max Distance Handstand Walk for 6 minutes Conditioning For Time: 1 Clean and Jerk 155/105 5 Pull ups 10 Push ups 15 Air squats 2 Clean and Jerks 155/105 5 Pull Ups 10 Push Ups 15 Air Squats 3 Clean and Jerks 155/105 5 Pull Ups 10 Push Ups 15 Air Squats 4… Read more »
WOD Conditioning For Time: 100 Assault Bike Calories 50 Medicine Ball Cleans 20/14 100 Calorie Row 50 Medicine Ball Cleans 20/14
WOD Conditioning Diane 21-15-9 Deadlift 225/155 Handstand Push-Up Goal: Sub 7 min Rest 5 minutes then… 21-15-9 Push Press 135/95 Kettlebell Swing 70/53 Goal: Sub 7 min
WOD Lifting Back Squat 4 x 8 Heaviest weight you can for each set. Rest as needed. Conditioning 3 Rounds For Time: 12 Thrusters 115/75 Run 400m
WOD Three Wise Men Jeremy AMRAP 4 5 Hang Squat Snatches 135/95 10 Bar Facing Burpee Rest 2 minutes Ben AMRAP 4 10 Power Cleans 135/95 20 Pull Ups Rest 2 minutes Beau AMRAP 4 15 Box Jump Over 24/20 30 Wall Ball 20/14
WOD Conditioning For Time: 40 Pull-ups 20 Deadlifts 225/155 30 Chest to Bar 15 Deadlifts 295/215 20 Bar Muscle Up 10 Deadlifts 335/225
WOD Skill Push Press 6-6-6-6 Heaviest weight you can per set. Rest as needed. Conditioning 3 RFT 10 Strict Handstand Push-up 21 Medicine Ball Cleans 20/14 Handstand Walk 50ft 21 Wall Balls 20/14 Goal Time: Sub 12 Minutes Time Cap: 16 Minutes Scaling: Wall Walks/Planks for Handstand Walk
WOD Conditioning Alt EMOM 30 Minute 1: Run 200m Minute 2: 2 Rounds of Cindy (5 Pull Ups + 10 Push Ups + 15 Air Squats) Minute 3: Rest
WOD Skill E2MOM 14 Every 2 Minutes for 14 2 Squat Snatches (choose load) Conditioning For Time: 75 Calorie Row 75 Burpee Box Jump overs 24/20 Goal Time: Sub 12 Time Cap: 16 minutes
WOD 31 Heroes Teams of 2 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps 30/24 Partner 1 performs AMRAP while Partner 2 performs 400m sandbag run, when Partner 2 returns, Partner 2 begins AMRAP where Partner 1 left off and Partner 1 runs. This WOD was created specifically to honor the 30 men and… Read more »
Looks like we will be taking a break from the excessive heat of the past few weeks! No excuses to miss workouts this week!
Last week was, believe it or not, a deload week with CompTrain. So this week expect even MORE intensity. We have some long, heavy conditioning workouts this week that I’m really looking forward to. Make sure you’re drinking lots of water and getting plenty of rest, and eating enough to fuel yourself for these long workouts!! Running, rowing, AND assault bike are featured, as well as some Olympic lifts and fun gymnastics movements that we haven’t seen in a while. Trust your coaches to help you choose the best scaling options!
This week also begins our August Burpee Challenge!! Coach Amanda is a first responder, and she is going to post how many calls she goes on for each shift during this month. Each time you are challenged to complete 50 burpees!! Keep track of how many you do, and at the end of the month whoever has the most burpees accumulated wins a FREE month of membership for September!! Post on social media about your burpee experiences and tag the gym please! Maybe team up with a buddy and do some before or after class. Either way, just get them done!
Let’s stay focused, stay positive, and keep on working hard. And drink lots and lots of water. See you at the box, friends! Love ya!