WODs

AMRAP In 18 Mins Of:   Row 250m 12 Wall Balls (20/14/10/6) 12 Ring Dips 12 Close-Grip Push-Ups   Grip Strength: 3 Rounds, Each For Time: Pull-Up Bar Hang-Hold (Any Grip) (Coach Mark will start the clock and you must… Read more »

“Warrior Dash” Training:   As A Team Of 2 (*Or 3) Complete:   Run 1 Mile 100 (*150) Box Jumps (24/20) Run 800m 30 (*45) Pull-Ups Run 1 Mile w/ Team Sandbag 100 (*150) D/U’s   *Only 1 Team member… Read more »

For Time:   Partnered 2K Row (Up To Team, 250m’s, 500m’s, etc.)   -Then-   Partnered Front Squat: 3,3,3,3,3. Partnered DeadLift: 3,3,3,3,3.   Teens WOD:   For Time:   10,8,6,4,2 Of: KB DeadLift Laps Around Gym Push-Ups      … Read more »

For Time:   25 Bar-Facing Burpees 25 BB Roll-Outs 25 SDHP 25 Bar-Facing Burpees 25 BB Roll-Outs 25 Thrusters 25 Bar-Facing Burpees (S:65/45 RX: 95/65 A: 105/75)   CFL Endurance:   Row 1500m At 75% Intensity    

MAKE-UP DAY:   “Partnered PALEO Tabata”   *This WOD is an excellent source of data regarding the athletes current state of the 10 skills of fitness. It will start AND end our Paleo-Challenge which commences at 12AM tonight.   Complete… Read more »

AMRAP In 15 Mins Of:   Run 200m 15 Hang-Cleans 30 Sec. Plank Hold   S: 75/55 RX: 95/65 A: 115/85   CFL Endurance:   3 Rounds Of: Sprint to 400m Turn, Slow Jog Back    

“Partnered PALEO Tabata”   *This WOD is an excellent source of data regarding the athletes current state of the 10 skills of fitness. It will start AND end our Paleo-Challenge which commences at 12AM tonight.   Complete 32 intervals of… Read more »

For Time:   Run 1 Mile 100 BB Lateral Jumps (Set up BB w/ plates, side-to-side jumps over) Run 1 Mile   Teens WOD:   Run 800m 75 BB Lateral Jumps Run 800m        

Education:   The Clean + Jerk   “Grace”   For Time:   30 Clean + Jerks (S: 30 Clean + Press)   S1: 75/55 S2: 95/65 S3: 115/85 RX: 135/95 A: 145/105    

2 Rounds For Time:   Run 400m 10 Med Ball Cleans (20/14/10/6) Run 200m 20 Med Ball Cleans Run 100m 30 Med Ball Cleans   *All Runs Will Be Completed WITH Your Med Ball.