Coach Rob
WOD for Tuesday 220524
VICTORIA CAMPOS 20 Minutes EMOM Row 200/175m EMOM -rest 5 minutes- 10 Minutes EMOM 8 Power Clean and Jerks (115/80) -rest 5 minutes- 10...
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Coach Rob
- May 22
- 1 min
WOD for Monday 220523
GUI 5 sets: 20 pull-ups 30 push-ups 400m Run 50 squats -rest 3 minutes between sets- *If you have a 20/14 vest, then wear it -OR- PFAFF...
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Coach Rob
- May 20
- 1 min
WOD for Saturday 220521
MR RAGER In Teams of Two: 10 rounds 10/8 cal 5 squat snatch 135/95 Rest 4:00 Row 2000m 50 clean and jerk 155/115 Rest 4:00 10 rounds 12...
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Coach Rob
- May 19
- 1 min
WOD for Friday 220520
JAIR 36-30-24-18-12-6 AbMat Sit-ups Chest to Bar Pull-Ups *(may sub GHD for AbMat) 21-18-15-12-9-6-3 GHD Sit Ups -OR- JEPHTHAH 20 Burpee...
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Coach Rob
- May 18
- 1 min
WOD for Thursday 220519
OTHNIEL 3 rounds 25 Wall Balls (20/14) 50 yard sled pull (25/15) -rest 5 minutes- 3 rounds 20 Wall Balls (30/20) 40 yard sled pull...
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Coach Rob
- May 17
- 1 min
WOD for Wednesday 220518
GIDEON 7 Sets 100’ Shuttle Run (4x25’) 3 Power Cleans (185/125) 10/8 Calorie Echo Bike Sprint OR 12/10 Calorie Row -Rest 2 minutes...
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Coach Rob
- May 16
- 1 min
WOD for Tuesday 220517
DEBORAH AMRAP 12 Minutes 10 right-arm dumbbell overhead squats (50/35) 5 bar muscle-ups 10 left-arm dumbbell overhead squats (50/35) 15...
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Coach Rob
- May 15
- 1 min
WOD for Monday 220516
SAMSON 25 Min Partner AMRAP 5 Strict Pull-Up 10 Push-Up 15 Air Squat *All w/20lb/14lb vest. -Switch rounds back and forth with your...
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Coach Rob
- May 13
- 1 min
WOD for Saturday 220514
DO I COME ACROSS AS A WEIRDO? Buy In: 1600m sled drag two 45’s/ one 45 2 rounds 50 Double DB box stepover 50/35 6 Wall Walks 50 double...
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Coach Rob
- May 12
- 1 min
WOD for Friday 220513
FLESH AND BLOOD 250 row 20 Deficit Handstand Push Ups (4"/2") 100’ Double Kettlebell Front Rack Lunge (2x53/35) 250 row 100’ Double...
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Coach Rob
- May 11
- 1 min
WOD for Thursday 220512
RUSTY CAGE Teams of 2 8 sets (each) 18/14 Calorie Row OR 15/12 Bike 18 Wall Balls (20/14) *Rower/bike is always occupied **Partner 1...
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Coach Rob
- May 10
- 1 min
WOD for Wednesday 220511
HURT 3 Sets 10 Overhead Squat (115/80) 30 AbMat Sit Ups or 20 GHD Sit Ups 10 Overhead Squat (115/80) 20 Toes to Bar 10 Overhead Squat...
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Coach Rob
- May 9
- 1 min
WOD for Tuesday 220510
RING OF FIRE 3 sets 30/24 calorie Row 30/24 calorie Echo bike 30/24 calorie Row -Rest :90 seconds b/t sets- -Rest 3 minutes- 5 sets (1...
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Coach Rob
- May 8
- 1 min
WOD for Monday 220509
MURPH IS COMING MIGHTY MORPHIN POWER RANGERS 5 rounds 10 Strict pull ups 20 Push ups 30 Air Squats -Rest 5 Minutes- 10 rounds 5 Strict...
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Coach Rob
- May 6
- 1 min
WOD for Saturday 220507
8:30 class THE THREE AMIGOS Every AMRAP is you-go-I-go DUSTY 13 Min AMRAP 2 Wall walks 10 Overhead squats 55/35 -rest 3 minutes- LUCKY 13...
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Coach Rob
- May 5
- 1 min
WOD for Friday 220506
ICE THE HITMAN 10 Rounds (1 round every 2 minutes) 5 Power Snatches (135/95) 3 Strict Handstand Push Ups 1 Rope Climb Strength - Snatch
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Coach Rob
- May 4
- 1 min
WOD for Thursday 220505
KILLER STRIKE 6 Rounds 80 Double Unders 20/16 Calorie Row 10 Thrusters (115/75) -Rest 1:1 b/t sets-
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Coach Rob
- May 3
- 1 min
WOD for Wednesday 220504
THE BOOGIE MAN 3 rounds: AMRAP 2 Minutes 3 Power Cleans (225/155) 10 Bar Muscle Ups Max Calorie Echo Bike or Row -Rest 4 Minutes between...
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Coach Rob
- May 2
- 1 min
WOD for Tuesday 220503
FIST OF KHONSHU 2 Sets (1 set every 8 minutes) 25 Box Jumps (30”/24”) 50 Toes to Bar Strength - Front Squats
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Coach Rob
- May 1
- 1 min
WOD for Monday 220501
ANDY GRIFFITH 7 Min AMRAP 200m Run 10 Strict Pull-Ups -Rest 3 Min- 7 Min AMRAP 200m Run 15 Push-Ups -Rest 3 Min- 7 Min AMRAP 200m Run 25...
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