Entries by AVW

WOD: 10.5.19

W.O.D. Metcon (3 Rounds for reps) 3 SETS FOR REPSAMRAP x 3 MINUTESRussian KB Swing (70/53)|(53/35) into… AMRAP x 3 MINUTESUp-Down + Pull-Up* *1 Up-Down + 1 Pull-up = 1 Rep into… AMRAP x 3 MINUTESSingle DB Box Step-Up (50/35)|(35/25) -Rest 3:00 b/t Sets-

WOD: 10.4.19

W.O.D. FIT: Metcon (3 Rounds for reps) 3 SETS (4:00 ON / 2:00 OFF)100m Run20 Box Jump Over (20/16)20 Wall Balls (14/10)Max Deadlifts (185/125) PERF: Metcon (3 Rounds for reps) 3 SETS (4:00 ON / 2:00 OFF)200m Run20 Box Jump Over (24/20)20 Wall Balls (20/14)Max Deadlifts (275/185)

WOD: 10.3.19

W.O.D. Death Row (AMRAP – Rounds) EMOM x 20 MINUTESMIN 1 — 20 Cal RowMIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.

WOD: 10.2.19

Strength Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch) EVERY 1:30 FOR 6 SETS2 TNG Power Snatch *Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets. W.O.D. FIT: Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES3 Power Snatch (115/75)6 Hanging Leg […]

WOD: 10.1.19

W.O.D. Metcon (4 Rounds for reps) 4 SETS NOT FOR TIME3/3 DB Turkish Get-Up*15 DB Bent Over Row (2121)25 Weighted Sit-ups (Athlete Choice)**Max Unbroken Strict Dips*** -Rest as Needed Between Sets- *On TGU, perform 3 reps on L side then 3 reps on R side.**For weighted sit-up, use single object across chest.***Dips can be performed […]

WOD: 9.30.19

W.O.D. FIT: Smurph (Time) For Time:400m Run,25 Pull-ups,50 Push-ups,100 Air Squats,400m Run PERF: Murph Light (Time) For Time:800m Run,50 Pull-ups,100 Push-ups,150 Air Squats,800m Run

WOD: 9.27.19

W.O.D. NCFIT Baseline – Strength (Weight) ON A 20:00 RUNNING CLOCK…Build to 5RM Back Squat *Rest at Least 5:00 before Sprint Effort. NCFIT Baseline – Sprint (AMRAP – Reps) AMRAP x 2 MINUTESMax Calorie Bike

WOD: 9.26.19

Extended Warm-up Power Clean (8×2) EMOM x 8 MINUTES2 TNG Power Cleans* *Build to a heavy double in sets 1-4 then use same weight across for final 4 sets. W.O.D. FIT: Metcon (Time) FOR TIME22-16-10Up-DownPower Clean (95/65) -8:00 Time Cap- PERF: Metcon (Time) FOR TIME22-16-10Up-DownPower Clean (135/95) -8:00 Time Cap-

WOD: 9.25.19

W.O.D. NCFIT Baseline – Aerobic  (Time) ON A 12:00 RUNNING CLOCK…Run 1 Mile then in Remaining Time Max Meters on Rower *Score is mile time. Please also note the number of meters accomplished after the mile in the notes. **Rest at Least 5:00 before the Bodyweight AMRAP NCFIT Baseline – Bodyweight (AMRAP – Rounds and […]

WOD: 9.24.19

W.O.D. FIT: Metcon (AMRAP – Reps) EMOM x 21 MINUTESMIN 1 – 12 Alt. DB Split Snatch (35/25)*MIN 2 – 12/10 Cal RowMIN 3 – Max “Unbroken” Wall Balls (20/14) *For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls. PERF: Metcon […]

WOD: 9.23.19

Strength Deadlift (3-3-3-3-3)* *Build to 3RM Deadlift. W.O.D.Metcon (Time) FOR TIME200m Run Into… 3 ROUNDS15 Deadlifts (185/135)|(135/95)50 Double Unders into… 200m Run -10:00 Hard Cap-

WOD: 9.22.19

W.O.D. FIT: Metcon (Time) FOR TIME15-12-9Overhead Squat (45/35)Wall Ball (14/10)Toe to Bar into… 12-9-6Overhead Squat (65/45)Wall Ball (14/10)Toe to Bar into… 9-7-5Overhead Squat (75/55)Wall Ball (14/10)Toe to Bar -16:00 Hard Cap- PERF: Metcon (Time) FOR TIME15-12-9Overhead Squat (75/55)Wall Ball (20/14)Toe to Bar into… 12-9-6Overhead Squat (95/65)Wall Ball (20/14)Toe to Bar into… 9-7-5Overhead Squat (115/75)Wall Ball […]