The classics
May 20.20 20 min amrap 21 air squats 15 push ups 9 kbs 200m run 45 sec out and 45 sec back 830 zoom https://us02web.zoom.us/j/87648720300 12 zoom https://us02web.zoom.us/j/88380034031 1 pm kids https://us02web.zoom.us/j/89194678040
Blog
Barf o rama
5/19/20 run 3 min out and 3 min back 40 burpees over something preferably the height of a bar. ( bar facing ) run 2 min out and 2 min back 30 burpees run 1 min out and 1 min back 20 burpees 830 zoom https://us02web.zoom.us/j/87648720300 12 zoom https://us02web.zoom.us/j/88380034031 1 pm kids https://us02web.zoom.us/j/89194678040
Fight gone bad – home style
Wod 5.18.20 do as many reps As possible for one minute of each station. Rest 1 minute between rounds 3 rounds 1 min single arm front squat db / kb or 75# / 55# barbell 1 min sumo deadlift high pull db/ kb / 75/55 barbell 1 min box jump 1 min v ups 1
Fight gone bad – home style Read More »
orange crush triplet
WOD May 15 . 2020 5 Rounds 400m run 10 cleans DB / KB / barbell 135 / 85 10 shoulder to overhead db / kb / barbell 135 / 85 830 ZOOM https://us02web.zoom.us/j/87648720300 12 pm ZOOM https://us02web.zoom.us/j/88380034031 KIDS ZOOM 1 pm https://us02web.zoom.us/j/89194678040
orange crush triplet Read More »
quarentine chipper 2
WOD May 14 . 2020 100 dubs 80 air squats 60 situps 40 DB / KB row 20 / 20 or barbell row 75 / 55 20 thrusters kb / db 10 / 10 or barbell 75 / 55 40 DB / kb row 20 / 20 or barbell 75 / 55 60 situps 80
quarentine chipper 2 Read More »
Turkish triplet
WOD May 13 , 2020 10 rounds or 20 min cap 1 turkish get up right 1 turkish get up left 6 v – ups 8 deadlifts DB / kb / barbell 135 Zoom 830 https://us02web.zoom.us/j/84068366981 ZOOM 12 pm https://us02web.zoom.us/j/85280968085 KIDS ZOOM 1 pm https://us02web.zoom.us/j/89194678040
Running for Reps
WOD 5 . 12 . 20 6 x 3 min Rounds Run 400m beginning of each round Max reps Round 1 – dubs Round 2 – push press 115 / 75 or KB / DB Right arm Round 3 – burpees Round 4 – dubs Round 5 – push press 115 / 75 or KB
Support your local box WOD 1.2
WOD 5 . 11 . 20 AMRAP 15 DB / KB / snatch 10 Right , 15 reps babell 95 / 65 DB / KB / 10 left 15 push ups 15 airsquats Zoom 830 https://us02web.zoom.us/j/84068366981 ZOOM 12 pm https://us02web.zoom.us/j/85280968085
Support your local box WOD 1.2 Read More »
Street Fighter
AMRAP 8 min 10 Burpees over an object , be creative 12 thrusters single arm , DB/ KB 6 each arm. Rest 3 min AMRAP 6 min 15 burpees over an object 20 thrusters single arm 10 each Rest 3 min AMRAP 4 30 burpees over an object 30 thrusters 15 each Zoom 830 https://us02web.zoom.us/j/84068366981
Corona Complex
WOD 5 . 7 . 20 AMRAP 20 Run 500m or 2 out and 2 back then 2 rounds of the complex for the complex use any DB , KB or barbell you have. If you only have 1 db or kb , use Right arm for the complex then left arm for the second
