WOD

WOD 4/28/20

AMRAP 20: 200m Run 7 Double Dumbbell Power Clean and Jerks 40 Double-Unders

WOD 4/25/20

For Time: 50 Burpees 1 Mile Run 75 Alternating Dumbbell Power Snatches 1 Mile Run 100 Meter Walking Lunge

WOD 4/22/20

"Grip & Rip" For Time: 21 Burpees 1 Round of "Dumbbell DT" 18 Burpees 1 Round of "Dumbbell DT" 15 Burpees 1 Round of "Dumbbell DT" 12 Burpees 1 Round of "Dumbbell DT" 1 Round of Dumbbell DT: 12 Deadlifts 9 Hang Power Clean 6 Push Jerk (or press)

WOD 4/21/20

"Oxygen" 3 Rounds, as fast as possible: 25 Squat Jumps 200M Run (75 Double Unders or 150 Singles if no run) 50 Sit Ups 200 M Run

WOD 4/14/20

AMRAP 15: 10 Man Makers 10 Sit Ups 20 Double Unders (or 40 singles)

WOD 4/13/20

SupportYour Local Box (WOD 2 Redo)   For time: 100 double-unders 21 burpees 75 double-unders 15 burpees 50 double-unders 9 burpees Time cap: 15 minutes

WOD 4/10/20

For time: 100 double-unders 21 burpees 75 double-unders 15 burpees 50 double-unders 9 burpees Time cap: 15 minutes   to scale: do double the amount of singles

WOD 4/9/20

"Cookie Monster" AMRAP 15: 20 Single Arm Dumbbell Snatches 40 Double Unders 20 Burpees 40 Double Unders if no equipment: AMRAP 15: 20 Odd Object Ground to Overhead 20 Lateral Hops Over Odd Object 20 Burpees 20 Lateral Hops Over Odd Object

WOD 4/8/20

On a running clock: From 0:00 – 8:00 try to complete 5 STRICT rounds of Cindy 1 round of Cindy: 5 Pull Up / 10 Push Up / 15 Air Squat then 50 Dumbbell Power Cleans   From 8:00 – 16:00 try to complete 4 STRICT rounds of Cindy Then 40 Dumbbell Goblet Squats  ...

WOD 4/7/20

“Double Down”   Equipment Version:   For Time: 400m Run 100 Double Unders, 50 Sit-Ups, 400m Run 80 Double Unders, 40 Sit-Ups, 400m Run 60 Double Unders, 30 Sit-Ups, 400m Run 40 Double Unders, 20 Sit-Ups, 400m Run 20 Double Unders, 10 Sit-Ups, 400m Run  ...

WOD 4/6/20

10-min. AMRAP: 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell snatches, left arm Even though we have until April 24th to submit all scores, we will be doing the Support Your Local Box WODs on Friday (first attempt) then again on Monday (redo) for...

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