Category Archives: WOD

Mobility

Dynamic

Regular WOD
Death and Taxes
10-9-8-7-6-5-4-3-2-1
Wallball 20/14
Pull ups
Double Under Tax – Every minute that passes during the round add 10 x Double Unders.

Cash Out
400m Run or Row
or tabata running if the weather is nice.

Mobility

Dynamic

Max Effort Lift (if not done on day one)
Weighted Dead Hang Pull Ups

Regular and Endurance WOD
4 Rounds
400m run
30 Box Jumps 24/20
30 KB Swings 35/25

Cash Out
Tabata L-Sits (4) and Ring Holds (4)

Mobility

Dynamic

Regular WOD
5 min Rounds
Rnd1 Run 400m + max reps Wall Ball 20/14
Rnd2 Run 400m + max reps SDHP 75/65
Rnd3 Run 400m + max reps Box Jump 24/20
Rnd4 Run 400m + max reps Push Press 75/65
Rnd5 Run 400m + max reps KB Swing 35/25

Endurance WOD
21-15-9
HSPU
Ring Dips
Push Ups

Cash Out
Coaches Choice

Mobility

Dynamic

Endurance Dynamic Effort Lift
Push Press
12 x 2 reps
55% 1RM
every 45 seconds

Regular WOD
Seven rounds for time of:
5 Toes to Bar
10 Wallball shots, 20/14
15 Kettlebell swings, 35/25
20 Double-unders

Endurance WOD
5 Rounds
15 Hang Squat Cleans 135/95
30 Push ups

Cash Out
Tabata Runnng

Mobility

Dynamic

Regular WOD
10-9-8-7-6-5-4-3-2-1
1 Arm DB Snatch R 50/35
1 Arm DB Snatch L 50/35
Burpee Box Jump 24/20

Endurance WOD
Dead Lift
5 – 5 – 5 – 5 – 5

Cash Out
Tabata Runnng

Mobility

Dynamic

Max Effort Lift
Box Squat
5-5-5 warm ups
1-1-1-1-1 work to 1RM

Regular WOD
12 Amrap
200m run
10 Push Press  95/65
7 Thrusters  95/65

Endurance WOD
Lynne
5 Rounds
Max reps Bench Press (heavy)
Max Pull ups.

Cash Out
400m Run

Mobility

Dynamic

Max Effort Lift
Push Press
5-5-5 warm ups
1-1-1-1-1 work to 1RM
If not done Monday.

Regular WOD
Happy Valentines Day
2 Rounds with a Partner-one person works at a time
14 Pullups
14 Med Ball Sit ups – to partner
14 Burpees
14 Wall Ball – pass to partner
14 Box Jump
14 Thrusters – med ball – pass high to partner
14 Push up/hand touch – up and down together/clap a hand at top
14 Over and Unders
14 OH Squat
14 Box Jump
14 KB Swing
14 linked back to back get up
14 Lunges
14 Rocket Jumps

Cash Out
400m Run

Mobility

Dynamic

Max Effort Lift
Push Press
5-5-5 warm ups
1-1-1-1-1 work to 1RM

Regular and Endurance WOD
“Tabata Something Else”
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
There is no rest between exercises.

Cash Out
400m Run

Mobility

Dynamic

Regular and Endurance WOD
10 Thrusters 135/95
15 Pull Ups
400m Run
20 Thruster 95/65
15 Pull Ups
600m Run
30 Thrusters 65/45
15 Pull ups
800m Run

Cash Out
Stretch and Roll Out

Mobility

Dynamic

Cobra Kai
15 min AMRAP
10 SDHP 95/65
10 Ring Push Ups
20 Sit Ups or GHD

Cash Out
Coaches Choice