Cry Me A River

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Oly 10 min EMOM 1 Clean 1 Power Clean 1 Hang Clean Add weight if all lifts are completed. WOD: Conditioning 5 Rounds of: 3 min AMRAP 500m Row Max Burpees in remaining time 3 mins Rest Finish: Recovery Mobility[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3331" img_size="large" add_caption="yes" alignment="center"…

Angie

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]WOD: Conditioning For Time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="990" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Wall Walkers

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Front Squat 20 mins to find 1RM WOD: Conditioning 10 RFT: 10 Kettlebell Swings (36/24kg) 3 Wall Walks Finish: Consistency 60 Air Squats[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3323" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Fast & Furious

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Shoulder Press 5 x 5 @ 60% of 1RM WOD: Conditioning 10 min AMRAP 4 Clean & Jerks (155/105#) 8 Pull Ups 28 Double Unders Finish: Speed 400m Run  [/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3319" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Happy Hour

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Back Squat 5 x 5 @ 60% WOD: Conditioning 5 RFT: 3 Deadlifts (225/155#) 6 Dumbbell Cleans (50/35#) 9 Box Jumps (30/24") Finish: Midline 50 Good Mornings (EB) 50 Alternating Lunges[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3315" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Circus Act

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Split Jerk 20 mins to find 1RM WOD: Conditioning 12 min AMRAP 4 Handstand Push Ups 4 Cleans (115/85#) 200m Run Finish: Time Trial 500m Row for Time[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3311" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Fran

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Jerk Technique Work WOD: Conditioning 21-15-9 Thrusters (95/65#) Pull Ups Finish: Midline 100 Sit Ups for Time[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3307" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Johnny Cash

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Overhead Squat 20 mins to find 1RM WOD: Conditioning Cash In: 800m Run 8 Rounds of: 6 Plyo Push Ups 6 Alternating Dumbbell Snatches (50/35#) Cash Out: 800m Run Finish: Midline 45 Weighted Alternating Lunges 45 Weighted Alternating Step Ups[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3303" img_size="large" add_caption="yes"…

Filthy Fifty

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]WOD: Conditioning For time: 50 Box Jumps (24/20") 50 Jumping Pull-Ups 50 Kettlebell Swings (16/12kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (45/33#) 50 Back Extensions 50 Wall Balls (20/14#) 50 Burpees 50 Double Unders[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3295" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top:…

Elizabeth

By: 0

[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Oly Snatch 12 min EMOM Start with an empty bar and add 10# each minute WOD: Conditioning 21-15-9 Cleans (135/95#) Ring Dips 10 min Time Cap Finish: Mobility Pre-WOD Mobility Rack Position, Shoulders[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="3291" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]