Call Us: (303) 886-8273

WOD

Out Of Town? Need A Travel WOD?

Read Travel WODs

19
Apr

Friday, April 20, 2018

30 Thrusters (75,55)

30 Burpees

30 HPC (75,55)

30 Box Jumps (24,20)

30 Front Squat (75,55)

30 Pull Ups

30 STOH (75,55)

30 Cal Assault Bike

17
Apr

Wednesday, April 18, 2018

Weightlifting Wednesday

4 Sets 5 Bench Press + 12 Push Ups

4 Sets 5 Back Squats + 12 Banded Good Mornings

4 Sets 5 Weighted Pull Ups + 12/12 DB Row

16
Apr

Tuesday, April 17, 2018

Team Tuesday

Team of 3

Split the reps evenly

21 Rope Climbs

42 STOH (155,105)

63 Hang Power Cleans (155,105)

84 Burpees Over the Bar

11
Apr

Thursday, April 12, 2018

3 Rounds : 1:00 at each station

Assault Bike

Lunges

Row

Sandbag Power Clean

Double Unders or Single Unders

*1:00 Rest after each round

10
Apr

Wednesday, April 11, 2018

Weightlifting Wednesday

PR Day

OTM x 15 – 1 Snatch (power or squat)

*rest between

OTM x 15 1 Clean & Jerk (any variations)

*Before PR attempt rest an extra minute”

9
Apr

Tuesday, April 10, 2018

Team Tuesday

With a partner

800 m. Run Together

Accumulate 60 Burpees BJO (24,20″)

Accumulate 10 Rope Climbs

Accumulate 60 Burpees BJO (24,20″)

800 m. Run Together

4
Apr

Thursday, April 5, 2018

AMRAP 6

4 Pull Ups

8 Push Ups

12 KBS (24,16kg) *Rest 2 Minutes

AMRAP 6

4 Pull Ups

8 Push Ups

12 Goblet Squats (24,16kg) *Rest 2 Minutes

AMRAP 6

4 Pull Ups

8 Push Ups

12 KB Lunges (24,16kg)

3
Apr

Wednesday, April 4, 2018

Weightlifting Wednesday

12 Minutes:

3 Hang Squat Snatch

8-10 Minutes:

Squat Clean & Split Jerk 1+2

8-10 Minutes:

Squat Clean & Split Jerk 2+1

2
Apr

Tuesday, April 3, 2018

Team Tuesday

With a Partner

50 Burpees

*Partner BB OH Hold

50 Power Cleans (135,95)

*Partner hangs on bar

1.5 mile Assault bike (or 1k Row)

*Partner BB FR hold (135,95)

100 Deadlifts (135,95)

*Partner Holds HS

1 2 3 76