Saturday October 5th WOD
Partner WOD; 100/80 cal row 100 Back squats (115/75)(95/65) 100 Push Press 100 Front Squats 100 pullups 100 KBS (70/55)(55/35) 100 Hang...
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Stephanie
- 2 days ago
- 1 min
Friday October 4th WOD
Strength: 10 min EMOM 1 Deadlift 1 Hang Squat Clean 1 Hang Power Clean 2 Push press Conditioning: For Time 4 Rounds: 10 Hang Power Cleans...
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Stephanie
- 3 days ago
- 1 min
Thursday Oct 3rd WOD
Strength ; Bench Press 4x5 @80% Super Set: Bicep Curls 3x12 Tricep Ext 3x12 Conditioning : 1 Deadlift (255/175)(225/155)(205/135) 1...
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Stephanie
- 4 days ago
- 2 min
WEDNESDAY OCT 2ND WOD
CROSSFIT WOD "LUND" For Time: 800 meter Run 12 Pull-Ups 24 Kettlebell Swings (70/55)(55/35) 48 Toes-to-Bars 96 Ab-mat Sit-Ups 48 Push-Ups...
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Stephanie
- 5 days ago
- 1 min
Tuesday October 1st WOD
Strenght: Back Squats 5x5 @ 75-80% Conditioning: 8 Rounds of the Complex 6 Front Squats (135/95)(125/85)(115/75) 6 Push Press 6...
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Stephanie
- 6 days ago
- 1 min
MONDAY SEPT 30th WOD
Strength: Push Press: Find a heavy 3 RM (15MIN) Conditioning: 15 MIN AMRAP 200 M RUN 10 PUSH PRESS (135/95)(125/85) 9 PULL UPS 8...
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Stephanie
- Sep 28
- 1 min
Saturday Sept 28th WOD
Perform the following, every 2 minutes on the minute, for 20 minutes: 10 deadlifts (135/95) 5 front squats 5 push press 10 Toes to...
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Stephanie
- Sep 26
- 1 min
Friday Sept 27th WOD
Strength: 10 Min EMOM 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snatch 1 OHS Conditioning: 7 Rounds 7 Rounds 7 Devil Press...
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Stephanie
- Sep 25
- 1 min
Happy 45th Birthday Stephanie!
Happy Happy Birthday to the one behind all the crazy workouts day in and day out! 😜 ENJOY! Strength: Bench Press 4x5 @75-80%...
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Stephanie
- Sep 24
- 1 min
Wednesday Sept 25th WOD
Conditioning: For Time 400m Run 50 Toes to bar 400m Run 40 Wall balls 400m Run 30 Pull ups 400m Run 20 Strict HSPU or 5 Wall walks 400m...
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Stephanie
- Sep 23
- 1 min
Tuesday Sept 24th WOD
Strength: Back Squats 4x5 @75-80% of 1rm Conditioning: 5 Rounds 200m Run 4 DB Stephsters (45/25) 5 Deadlifts (225/185)(205/155) 9 Box...
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Stephanie
- Sep 22
- 1 min
Monday Sept 23rd WOD
Strength: Shoulder Press: 5x5 @ 75% Conditioning: 15 Min EMOM (increase weight as you are able to) 3 Power Cleans 3 Front Squats 3 Push...
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Stephanie
- Sep 21
- 1 min
Saturday Sept 21st WOD
Partner WOD: 4 rounds for time: 200m Run together 60 Slam Balls 40 front squats (135/95)(125/85) 400m Run Together 20 HSPU/Kneel and Press
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Stephanie
- Sep 19
- 1 min
Friday Sept 20th WOD
Strength: 8 Min EMOM 3 Hang Power Cleans 3 Front Squats 3 Push Jersk Conditioning: 20 rounds (22min cap) 2 Power Cleans 3 Box Jumps 4...
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Stephanie
- Sep 18
- 1 min
Thursday Sept 19th WOD
Strength: Bench Press 4x8 @ 75% Super Set Bicep Curls 3x12 Tricep Extensions 3x12 Conditioning: Part 1: 4 Rounds 20 Alternating Dumbbell...
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Stephanie
- Sep 17
- 1 min
Wednesday Sept 18th WOD
Strength: 10 min EMOM 1 Power Snatch 1 Hang Squat Snatch 2 OHS Conditioning: 4 Sets: Each Set is a 3 Minute AMRAP 8 Box Jump Over (24/20)...
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Stephanie
- Sep 16
- 1 min
Tuesday Sept 17th WOD
Strength: Back Squat 4x6 @ 75% Conditioning: 8 rounds 4 DeadLifts (135/95)(125/85)(115/75) 4 Hang Power Cleans 4 Front Squats 4 Push...
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Stephanie
- Sep 15
- 1 min
Monday Sept 16th WOD
Strength : Shoulder Press 4x6 @ 75% Conditioning: Get As Far as Possible in 16 Minutes 2 Thruster (115/75)(96/65) 2 Pull Ups 40 Double...
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Stephanie
- Sep 14
- 1 min
Saturday Sept 14th WOD
Partner WOD: For Time 150 wall balls 20/14 lbs 120 alternating dumbbell snatches 50/35 lbs 100 Alt Over Head Lunges (50/35) 80 cal row 60...
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Stephanie
- Sep 12
- 1 min
Friday Sept 13th WOD
STRENGTH: 10min EMOM 1 Deadlift 1 Hang Power Clean 1 Hang Squat clan 2 Push Press CONDITIONING: 18 MIN AMRAP: 8 SQUAT CLEANS...
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