WOD

WOD

Latest Workouts

Monday 03.25.19

Posted By: coachcorey87

Strength

AMRAP 20

8 KB Turkish Sit Ups
10 DB Box Step Overs
5 Tire Flips
6 Negative Pull Ups

WOD

For Time

10-1
Handstand Push Up
1-10
Box Jump (24/20)

Saturday 03.23.19

Posted By: coachcorey87

WOD

In 30 Minutes

With A Partner

6 Rounds
250/200m Row
10 KB Alternating Power Cleans (53/35)
10 KB Russian Twists (53/35)

Then
2000m Med Ball Carry (20/14)

Then
AMRAP
20 Double DB Snatch (50/35)
20 Lateral Over The DB Burpees

Friday 03.22.19

Posted By: coachcorey87

WOD

Open Workout 19.5

RX:

33-27-21-15-9

Thrusters (95/65)
Chest To Bar Pull Ups

Scaled:

33-27-21-15-9

Thrusters (65/45)
Jumping Pull Ups

20 Minutes Time Cap

Thursday 03.21.19

Posted By: coachcorey87

Final Goat Day for this series! I hope you all have learned some new skill or a new way to get better at a skill that you have been working on! If you have been avoiding these days maybe give this last one a try 🙂

WOD

Goat Day

AMRAP 20

Odd Minutes: Skill 1
Even Minutes: Skill 2

AMRAP 15

Alternate Runs With A Partner
For Max Meters

250m + 50m Sprint
450m + 50m Sprint

Wednesday 03.20.19

Posted By: coachcorey87

WOD

For Time

50 Wall Balls (20/14)
30 Burpees
50 Kettlebell Swings (53/35)
30 Floor Press (135/95)
150 Double Unders
30 Calories on the Rower
50 V-Ups
30 Burpees
50 Wall Balls (20/14)

Tuesday 03.19.19

Posted By: coachcorey87

Strength

Turkish Get Ups

8 Rounds
Every 90 Seconds
2 Turkish Get Ups

WOD

For Time

30-20-10

DB Snatch (50/35)
Jumping Lunges
Pull Ups

Monday 03.18.19

Posted By: coachcorey87

Strength

Back Squat

Work To A Heavy 4
Then
6 Rounds
4 Back Squats
Every 2 Minutes

WOD

For Max Reps

6 Rounds
:20 Work
:10 Rest

Deadlift
Front Squat
Hang Power Clean
Push Press

Barbell Weight = 95/65
Complete All Four Movements Each Round

Saturday 03.16.19

Posted By: coachcorey87

WOD

With A Partner

AMRAP 25

10 Hang Power Cleans (155/105)
20 DB Thrusters (50/35)
30 Kettlebell Swings (53/35)
50 Double Unders

EMOM

8 Toes To Bar

Friday 03.15.19

Posted By: coachcorey87

Strength

Snatch

Work To A Light Five
Then 4x5

WOD

Open Workout 19.4

For Time

RX:

3 Rounds

10 Snatches 95/65
12 Bar Facing Burpees

Then Rest 3 Minutes

3 Rounds

10 Bar Muscle Ups
12 Bar Facing Burpees

Scaled:

3 Rounds

10 Snatches 65/45
12 Bar Facing Burpees

Then Rest 3 Minutes

3 Rounds

10 Chin Over Bar Pull Ups
12 Bar Facing Burpees

12 Minute Time Cap

Thursday 03.14.19

Posted By: coachcorey87

WOD

Goat Day

EMOM 20

Odd Minutes: Skill 1
Even Minutes: Skill 2

With A Partner

EMOM 10

Alternate person rowing every minute

Score is total meters rowed

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Portland, OR 97206

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