WOD / NEWS

RX5 rounds for time:35 double-unders200-m runINTERMEDIATE5 rounds for time::30 double unders200-m runBEGINNER5 rounds for time:35 single-unders200-m runSKILL WORKPre-workout:8 sets for reps::20 double-unders– Rest :10– Compare to Jan. 4, 2022

CONFIRMEINTERMEDIAIREDEBUTANTSKILL RX3 rounds for time:25 deadlifts (70/102kg)800/1,000-m bikeINTERMEDIATE3 rounds for time:25 deadlifts (47/70 kg)800/1,000-m bikeBEGINNER3 rounds for time:20 deadlifts (25/34 kg)400/500-m bikePre-workout:With a partner:Accumulate 100...

TIME PRIORITY FRAN BENCHMARK / TIME PRIORITY FRAN RXFor reps:1:00 thrusters (65/95 lb)1:00 pull-ups:45 thrusters:45 pull-ups:30 thrusters:30 pull-upsINTERMEDIATEFor reps:1:00 thrusters (55/75 lb)1:00 pull-ups:45 thrusters:45 pull-ups:30 thrusters:30...

CARDIO + HALTEROPHILIE RX5 x 2:00 rounds for reps:400-m runMax rep overhead squats (65/95 lb)INTERMEDIATE5 x 2:00 rounds for reps:300-m runMax rep overhead squats (55/75 lb)BEGINNER5 x 2:00 rounds reps:200-m runMax rep overhead squats (35/45 lb)SKILL...

FREESTYLE DIANE BENCHMARK / FREE STYLE DIANE RXFor time:45 deadlifts (155/225 lb)45 handstand push-ups– Partition reps as needed.INTERMEDIATEFor time:45 deadlifts (125/185 lb)45 pike push-ups– Partition reps as needed.BEGINNERFor time:45 deadlifts (95/135 lb)45...

RXFor time:60 sit-ups50 toes-to-bars40 GHD sit-ups30 pull-ups20 strict pull-ups10 bar muscle-upsINTERMEDIATEFor time:60 sit-ups40 toes-to-bars20 GHD sit-ups20 pull-ups10 strict pull-ups5 bar muscle-upsBEGINNERFor time:40 sit-ups30 hanging knee raises20 V-ups20 jumping...

RXFor reps:1:00 squat cleans (115/165 lb)Rest 3:001:00 squat cleans (125/185 lb)Rest 3:001:00 squat cleans (135/205 lb)Rest 3:001:00 squat cleans (115/165 lb)Rest 3:001:00 squat cleans (125/185 lb)Rest 3:001:00 squat cleans (135/205 lb)INTERMEDIATEFor reps:1:00 squat...

CONFIRMEINTERMEDIAIREDEBUTANTSKILLRXFor time:400-m runRest 1:00800-m runRest 2:001,200-m runRest 3:001,600-m runSAME AS RXFor time:200-m runRest 1:00400-m runRest 2:00600-m runRest 3:00800-m runRest, stretch, recover

CONFIRMEINTERMEDIAIREDEBUTANTSKILLRX5 x 2:00 rounds:20 DB box step-ups (35/50 lb) (16/20 in)Max reps of DB push presses– Rest 2:00 between roundsINTERMEDIATE5 x 2:00 rounds:20 DB box step-ups (20/35 lb) (16/20 in)Max reps of DB push presses– Rest 2:00 between...