Call Us: (610) 517-5961

Competitor’s WOD

6
Aug

8.7.19

Olympic: 9×1 Clean Complex Complex= 3 Power Cleans, 2 Front Squat (2sec pause at depth) Auxiliary: 12 Rounds of: 8cal Treadmill 4 Axle Cleans…160/110 1min...
Read More
5
Aug

8.6.19

Olympic: Every 2mins for 10mins: 2 Snatch Complex Complex= 3 Power Snatch, 3 Hang Squat Snatch, 4 OHS Auxiliary: 400m Sled Push…sandbag…200/150 -every time you...
Read More
4
Aug

8.5.19

Olympic: 9×1 Clean Complex Complex= 2 Power Cleans, 2 Hang Squat Cleans, 1 Split Jerk Auxiliary: 3 Rounds of: 15 DB Squat Clean Thrusters…50/35’s 12...
Read More
1
Aug

8.2.19

Olympic: 7min EMOM of: 1 Shoulder Press 1 Push Press 1 Split Jerk Auxiliary: 2 Rounds of: 21 Back Squat…165/115 15 Front Squat…165/115 9 OHS…165/115...
Read More
30
Jul

7.31.19

Olympic: 3×5 High Hang Squat Clean 3×5 Jerk Auxiliary: 21…15…9 of: PHSPU Med Ball Ring Mu Transitions…10/6 Metcon: Explode WOD
29
Jul

7.30.19

Olympic: 7×2 Low Hang Squat Snatch (2sec pause at Hang) 7×2 Muscle Snatch Auxiliary: 200m Sandbag Carry…200/150 (10 burpee Over bag every drop) Metcon: Explode...
Read More
28
Jul

7.29.19

Olympic: 5min EMOM of: 2 Power Cleans 3min Rest then: 5min EMOM of: 1 Squat Clean 1 Thruster 1 Back Squat 1 Split Jerk Auxiliary:...
Read More
25
Jul

7.26.19

Olympic: 9×2 Snatch Balance 9×2 Snatch Auxiliary: 15 Rounds of: 1 Rope Climbs 2 Strict PHSPU Metcon: Explode WOD
23
Jul

7.24.19

Olympic: 9×2 Split Jerk (2sec pause in dip) 9×2 Push Press Auxiliary: 8 Rounds of: 15 Heavy Wall Balls 20m Sandbag Carry…200/150 Metcon: Explode WOD
22
Jul

7.23.19

Olympic: Every 30sec for 7min: 2 Squat Cleans 1 Jerk Auxiliary: 20min EMOM of: Min1- 20m Alternate DB Lunge…50/35’s Min2- 7 Bar Muscle Ups Min3-...
Read More
21
Jul

7.22.19

Olympic: Every 30sec for 7min: 2 Squat Snatch Auxiliary: 400 Double Unders (EMOM of 3 Axle Squat Cleans…160/110) (14min Time Cap) Metcon: Explode WOD
18
Jul

7.19.19

Olympic: 4min EMOM of: 2 Power Cleans 2 Jerks 2min Rest 4min EMOM of: 2 Snatches 2 OHS Auxiliary: 2min…1min of: Wall Sit… (2) KBs…...
Read More
16
Jul

7.17.19

Olympic: 7min EMOM of: 4 Clean n Jerks Auxiliary: MISFIT ATHLETICS 10 Squat Cleans…225/155 500m Ski 8 Squat Cleans…225/155 400m Ski 6 Squat Cleans…225/155 300m...
Read More
15
Jul

7.16.19

Olympic: Every 30sec for 4min: 2 Power Snatch 1 Squat Snatch 2min Rest Every 30sec for 3min: 1 Snatch 2 OHS Auxiliary: 5 Rounds of:...
Read More
14
Jul

7.15.19

Olympic: Every 30sec for 3min of: 3 Squat Cleans 1min Rest Every 30sec for 3min of: 2 Power Cleans 1 Jerk Auxiliary: 4 Rounds of:...
Read More
11
Jul

7.12.19

Olympic: Work up to a 1RM Clean n Jerk Auxiliary: 5 Rounds of: 20 (each leg) Bulgaria’s 20 DB Thruster…50/35’s 60m Sled Push…225/180 1min Wall...
Read More
9
Jul

7.10.19

Olympic: 4min EMOM of: 3 Split Jerks 3min Rest 4min EMOM of: 3 Power Cleans Auxiliary: 5 Rounds of: 200m Sprint 3 Sand Bag Cleans…200/150...
Read More
8
Jul

7.9.19

Olympic: 3min EMOM of: 3 Snatches 3min Rest 3min EMOM of: 3 Hang Squat Snatch Auxiliary: 15…12…9…12…15 of: Hang Squat Cleans…155/105 Bench Press…205/145 Metcon: Explode...
Read More
7
Jul

7.8.19

Olympic: 3min EMOM of: 3 Clean n Jerks 3min EMOM of: 3 Squat Cleans Auxiliary: Every 2min for 20min: 15/12cal Ski 4 Snatches of: Rd1-...
Read More
4
Jul

7.5.19

Olympic: 6min EMOM of: 2 Squat Cleans (2sec Pause) 1 Jerk Auxiliary: 20min EMOM of: Min1- 1min Wall Sit (2) KB…53/35’s Min2- 12 DB Thruster…50/35’s...
Read More
2
Jul

7.3.19

Olympic: 7×3 Snatch Block Pulls 7×1 Squat Snatch Auxiliary: 1min…45sec…30sec of: Pull up bar hang Double KB Wall Sit…70/53 Ring Dip Hold Metcon: Explode WOD
1
Jul

7.2.19

Olympic: 5×2 Hang Squat Clean 5×2 Power Clean 5min EMOM of: 3 Clean N Jerk Auxiliary: 36 Ring Muscle Ups (EMOM 40 Double Unders) Metcon:...
Read More
1
Jul

7.1.19

Olympic: 5min EMOM of: 2 TnG Snatches 5min EMOM of: 2 Snatch High Pulls Auxiliary: 4 Rounds of: 9 Complex (1 T2B, 1 Bar Muscle...
Read More
27
Jun

6.28.19

Olympic: Every 30sec for 7min: 3 Snatches Auxiliary: 20min EMOM of: 8/6cal Ski 2 Devils Press…50/35 Metcon: Explode WOD
25
Jun

6.26.19

Olympic: 7×1 OHS 7×3 Squat Snatch Auxiliary: 11min EMOM of: 12/8cal Row 4 S2OH…205/145 Metcon: Explode WOD
24
Jun

6.25.19

Olympic: 5×3 Split Jerk 5min EMOM of: 2 Hang Squat Cleans 2 Power Cleans Auxiliary: 6 Rounds of: 4 Squat Cleans…205/145 4 Ring Muscle Ups...
Read More
23
Jun

6.24.19

Olympic: 5×5 Snatch Deadlift 5×3 Snatch High Pull 7×1 Snatch Auxiliary: 8 Rounds of: 3 Axle Snatch…140/90 2 Burpee Over Bar 2 30m Shuttle Touch...
Read More
20
Jun

6.21.19

Olympic: 5×2 Squat Snatch 5×2 Muscle Snatch Auxiliary: 27…21…15…9 of: DB Knees to Chest…35/20 DB Muscle Snatch…55/40 Metcon: Explode WOD
18
Jun

6.19.19

Olympic: 9×1 Clean Grip High Pull 9×1 Hang Clean Auxiliary: 200m Backwards Sled Walk…135/90 (Holding Single DB OH while holding other DB at side…35/25’s) Metcon:...
Read More
17
Jun

6.18.19

Olympic: 7min EMOM of: 2 Hang Squat Snatch 7min EMOM of: 2 Snatch Balance Auxiliary: 7 Rounds of: 3 Bar Muscle Ups 3 Sandbag Cleans…200/150...
Read More
16
Jun

6.17.19

Olympic: 7min EMOM of: 2 Power Cleans 2 Hang Squat Cleans Auxiliary: 5 Rounds of: 20cal Treadmill 12 Deadlift…275/185 Metcon: Explode WOD
13
Jun

6.14.19

Olympic: 8×1 Low Hang Snatch 7×2 OHS Auxiliary: 10min EMOM of: 10cal Bike 10min EMOM of: 10cal Treadmill Metcon: Explode WOD
11
Jun

6.12.19

Olympic: 8min EMOM of: 1 Power Clean, 2 High Hang Squat Clean Auxiliary: 12 Rounds of: 5m Sandbag Lunge…200/150 3 Bar Muscle Ups For Time...
Read More
10
Jun

6.11.19

Olympic: 8×1 Squat Snatch 8×2 Snatch High Pull Auxiliary: 70 DB Box Step Ups…24/20″…50/35 (EMOM 6 Ring Muscle Ups) (8min Time Cap) Metcon: Explode WOD
9
Jun

6.10.19

Olympic: 8×2 Squat Cleans 8×1 1 Power Clean, 1 Front Squat, 1 Hang Clean, 1 Jerk Auxiliary: 1mile: Carrying 2 KB…70/53 Wearing a 40lb vest...
Read More
6
Jun

6.7.19

Olympic: 8×1 Push Jerk (2sec pause at bottom of dip) Auxiliary: 20min EMOM of: 5cal Bike 6 G.I. Janes Metcon: Explode WOD