Category Archives : WOD


Saturday, September 23rd

“Talent wins games, but teamwork and intelligence wins championships.  -Michael Jordan WOD Teams of 2 for Time: 600m Sled Pull (90/70) 50 Bench Press (135/75) 400m Run  30 Medball Clean (30/20) 20 Burpee Strict Pull-Up  30 MedBall Clean  400m Run  50 Bench Press  600m Sled Pull   

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Friday, September 22nd

To begin, begin. -William Wordsworth WOD For Score: EMOM for 12 minutes of: Odd minute 3 snatch @ 70% Even minute 20 double unders Odd minute 3 snatch @ 70% Even minute 20 double unders Odd minute 2 snatch @ 80% Even minute 20 double unders Odd minute 2 santch @ 80% Even minute 20 […]


Thursday, September 21st

Sooner or later, those who win are those who think they can. -Paul Tournier WOD Teams of 2 For Time: Deck of Cards Hearts= 100m Run Spades= Deadlifts (115/75) Clubs= 30 sec Russian Twist  Diamonds= Russian Swings (70/53)


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WOD A.) EMOM for 12 minutes 1st minute: 10-15 Box Jump Step Down  2nd minute: L-sit 20-30 seconds 3rd minute: 3-5 Strict Pull-Ups  4th Minute Rest  B.) For Time: 50/40 Calorie Row  40 Push Ups (HR) 30 Med Ball Sit-Up (20/14) 20 KB Front Squat x2(53/35) 10 Muscle Ups


Tuesday, September 19th

Fitness in 100 words Eat meat & vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise, but not body fat. Practice and train the major lifts: Deadlift, Clean, Squat, Presses, Clean and Jerk and Snatch. Similarly, master the basics of gymnastics: Pullups, Dips, Rope Climb, […]


Saturday, September 15th

I’m just looking to learn, grow, stay focused, and become a better fighter and a better athlete. -Conor McGregor WOD Teams of 2 For Time: 1000m Run  50 DB Snatch (50/30) (Partner Holds Squat) 50′ KB Front Rack Walking Lunge (Partner Does Burpee Broad Jump) 5 Rope Climbs (Each) 50 DB Sit-Ups (50/30) (Partner Holds […]

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Friday, September 15th

It is easy to sit up and take notice, What is difficult is getting up and taking action. -Honore de Balzac WOD A.) 10 Minutes to Find a 1 Rep Power Clean B.) “Elizabeth” For Time: 21-15-9 Power Clean (135/95) Ring Dips 


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Wednesday, September 13th

The funny thing about firemen is, night and day, they are always firemen. -Gregory Widen WOD Teams of 2 For Time: 40/30 Calorie on the Assault Bike 40 T2B 40 Box Jump (24/20″) 40 Wall Ball (20/14) 400m DB Farmer Carry (70/50) 40 Wall Ball 40 Box Jump 40 T2B 40/30 Calorie on the Assault […]