Recent WODs

Front Squat 10-10-10 & AMRAP 15 mins: Kettlebell Swings, Pull-ups, Push-ups and Runs

Front Squat 10-10-10
Front Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

AMRAP …

Team WOD: 31 Heroes

31 Heroes
Complete as many rounds as possible in 31 mins of:
8 Thrusters (155#/105#)
6 Rope Climbs, 15 ft
11 Box Jumps (30″/24″)
Thi…

Handstand Push-up and Handstand Walk Practice & Chipper: Handstand Push Ups, Pull-ups, Kettlebell Swings, Sit-ups and Burpees

Handstand and Handstand Walk Practice
Handstand Push-ups
Handstand or Handstand Walk
This is not a timed workout.
BTWB

Chipper: …

Shoulder Press 3-3-3-3-3 & 5 RFT: Push Press, Toes-to-bars and Ball Slams

Shoulder Press 3-3-3-3-3
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

…

Deadlift 2-2-2 & 3 RFT: Run, Deadlifts and Box Jumps

Deadlift 2-2-2
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
BTWB

3 …

Lifting: Bench Press and Bent Over Barbell Rows & FT: Wall Balls and Muscle Ups

Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3, using hea…

Overhead Squat 3-3-3 & Nancy

Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

Nancy
…

Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs

Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs
As a Team of 2 complete 2 rounds for time of:
1200m Row
…

Advanced RX: Alt EMOM 12 mins: Power Snatches and Double Unders & Chipper: Power Snatches, Ring Dips, Power Clean & Jerks, Pull-ups and Thrusters

Advanced RX Class:

Alt EMOM 12 mins: Power Snatches and Double Unders
Every 1 min for 12 mins, alternating between:
2 Power Snatches, …

Shoulder Press 5-5-5 & Chipper: Runs, Air Squats, Push-ups, Pull-ups and HSPU

Shoulder Press 5-5-5
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

Chippe…

Lifting: 1 Squat Clean +1 Front Squat & AMRAP 15 mins: Hang Power Cleans, Front Squats, Shoulder-to-Overheads and Burpees

Lifting: 1 Squat Clean +1 Front Squat
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight…

Weighted Ring Dip 5-5-5-5-5 & 3 RFT: Runs, Sumo Deadlift High-pulls and Toes-to-bars

Weighted Ring Dip 5-5-5-5-5
Weighted Ring Dip 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* …

Lifting: Bench Press and Bent Over Barbell Rows & Chipper: Rows, AbMat Sit-ups, Kettlebell Swings, Box Jumps, and Bar Muscle-ups

Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using hea…

Back Squat 1-1-1 & 27-21-15-9: Wall Balls and Clean & Jerks

Back Squat 1-1-1
Back Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

27-21-15-9: Wa…

Advanced RX: EMOM for 7 mins: Squat Clean + Front Squat & AMRAP 17 mins: Muscle-ups, Squat Cleans, Handstand Push-ups and Runs

Advanced RX Class:
EMOM for 7 mins: Squat Clean + Front Squat
1 Squat Clean + Front Squat, pick load
Every 1 min for 7 mins.
BTWB

…

Team WOD: Handstand Push-ups, Pull-ups, Box Jumps, Toes-to-Bars, Kettlebell Swings, Lunges, Push-ups, Sit-ups, Squats and Double Unders

Team WOD: Handstand Push-ups, Pull-ups, Box Jumps, Toes-to-Bars, Kettlebell Swings, Lunges, Push-ups, Sit-ups, Squats and Double Unders
…

Deadlift 4-4-4 & 21-15-9: Deadlifts and Runs

Deadlift 4-4-4
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

21-15-9: Deadlifts…

2 Push Press + 1 Thruster 1-1-1-1 & Alt EMOM 15 mins: Rows, Dumbbell Thrusters and Toes-to-bars

2 Push Press + 1 Thruster 1-1-1-1
2 Push Press + 1 Thruster 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed betwe…

Squat Snatch 1-1-1 & AMRAP 12 mins: Box Jumps, Snatches and Rope Climbs

Squat Snatch 1-1-1
Squat Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

AMRAP 12 m…

Power Clean + Hang Power Clean 1-1-1-1-1 & 10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Burpees

Power Clean + Hang Power Clean 1-1-1-1-1
Power Clean + Hang Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest a…

Back Squat 2-2-2 & 4 RFT: Runs, Overhead Walking Lunges and Double Unders

Back Squat 2-2-2
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

4 RFT: Runs, O…

Advanced RX: Squat Clean: 1RM & Pt. 1: 5 RFT: Push Ups and Front Squats & Pt. 2: AMRAP 5 mins: Double Kettlebell Farmers Carries and Pull-ups

Advanced RX Class:
Squat Clean: 1RM
Record your best Squat Clean 1 rep max lift.
*Use mats

BTWB

Pt. 1: 5 RFT: Push Ups and Fro…

Team WOD: 2 RFT: Partner Runs, Front Squats and Pull-ups

Team WOD: 2 RFT: Partner Runs, Front Squats and Pull-ups
As a team of 2 complete 2 rounds for time of:
Partner Run 800m
50 Front Squat…

Overhead Squat 2-2-2 & FT: Run, Burpee Over Dumbbells, and Dumbbell Overhead Squats

Overhead Squat 2-2-2
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

FT: Ru…

Deadlift 6-6-6 & Death By Kettlebell Swings

Deadlift 6-6-6
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. No drops.
B…

Thruster: 1RM & 5 RFT: Thrusters and Double Unders

Thruster: 1RM
Record your best Thruster 1 rep max lift.

BTWB

5 RFT: Thrusters and Double Unders
5 rounds for time of:
9 Thrust…

Handstand Push Up 6×3 or HS Walk Practice & AMRAP 20 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

Handstand Push Up 6×3 or HS Walk Practice
For time:
Handstand Push-up 3/3/3/3/3/3 or Handstand Walk Practice
* Choose HSPU or HS Walk …

Handstand Push Up 6×3 or HS Walk Practice

Handstand Push Up 6×3 or HS Walk PracticeFor time:
Handstand Walk Practice
* Choose HSPU or HS Walk practiceBTWB

Back Squat 3-3-3 & 3 RFT: Rows, Burpees and Run

Back Squat 3-3-3
Back Squat 3-3-3
Rest as needed between sets.
BTWB

3 RFT: Rows, Burpees and Run
3 rounds for time of:
Row 500m…

Advanced RX: Lifting: 1 Power Snatch + 1 Snatch + 1 Overhead Squat & 4 RFT: Rows, Overhead Squats, Run and Burpee Pull-ups

Advanced RX Class:
Lifting: 1 Power Snatch + 1 Snatch + 1 Overhead Squat
Power Snatch 1-1-1-1-1, using heaviest weight per set
Snatch …

Team WOD: FT: Rows, Kettlebell Goblet Squats, and Burpee Pull-ups

Team WOD: FT: Rows, Kettlebell Goblet Squats, and Burpee Pull-ups
As a team of 2 complete for time:
Row 1500m
80 Kettlebell Goblet Squ…

Advanced RX: Lifting: 1 Power Snatch + 1 Snatch + 1 Overhead Squat

Advanced RX: Lifting: 1 Power Snatch + 1 Snatch + 1 Overhead SquatPower Snatch 1-1-1-1-1, using heaviest weight per set
Snatch 1-1-1-1-1, u…

Hang Power Clean & Jerk 1-1-1 & Alt EMOM 18 mins: Rows, Box Jumps and Single Dumbbell Hang Clean & Jerks

Hang Power Clean & Jerk 1-1-1
Hang Power Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed betwe…

Thruster: 2RM & Death By Wall Balls

Thruster: 2RM
Find your Thruster 2 Rep Max.

BTWB

“Death By” Wall Balls
With a continously running clock perform:
2 Wall Balls …

Muscle-up Progression & Skill Work: Rope Climb Progressions, Rope Climb Practice & AMRAP 12 mins: Run, Muscle-ups and Rope Climbs

Muscle-up or Muscle-up Progression
Muscle-up
2-2-2-2-2
Or
Muscle-up Progression
5-5-5
Pick a starting point that you can work from….

Lifting: Bench Press and Deadlifts & Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders

Lifting: Bench Press and Deadlifts
Bench Press 3-3-3-3-3, using heaviest weight per set
Deadlift 3-3-3-3-3, using heaviest weight per s…

Back Squat 5-5-5 & Running Cindy

Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB

Running Cindy
…

Advanced RX: EMOM for 10 mins: Squat Clean Thruster & FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-barsMax

Advanced RX: EMOM for 10 mins: Squat Clean Thruster
1 Squat Clean Thruster, pick load
Every 1 min for 10 mins.
BTWB

FT: Single Ar…

Team WOD: FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-bars

Team WOD: FT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-bars
As a team of 2 complete for time:
200 Ft. Single…

Advanced RX: EMOM for 10 mins: Squat Clean Thruster

Advanced RX: EMOM for 10 mins: Squat Clean Thruster1 Squat Clean Thruster, pick load

Every 1 min for 10 mins.BTWB

Power Clean: 2RM & AMRAP 15 mins: Run, Wall Balls and Box Jumps

Power Clean: 2RM
Find your Power Clean 2 Rep Max.
* Touch and go

BTWB

AMRAP 15 mins: Run, Wall Balls and Box Jumps
Complete as…

Share this: