TUESDAY 1.19.2021 WOD

Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 1.1
(rest 5-10 seconds between singles)
Build over the course of eight sets to today’s heavy double.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Ring Muscle-Up
Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips or Stationary Dips
10 Power Cleans
20 Ring Dips or Stationary Dips
5 Power Cleans
10 Ring Dips or Stationary Dips

FRIDAY 1.15.2021 WOD

A.One to Two Rounds of:3 Ground to Overhead (95/65 lbs)6 Bar-Facing BurpeesPerform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”Rest 5-10 minutes, and...

THURSDAY 1.14.2021 WOD

And done.... A.Every two minutes, for 6 minutes (3 sets):Dumbbell Walking Lunge x 20 steps @ 10X0Go heavy the final steps should not be performed without struggle.B.Complete as many rounds and reps as possible in 5 minutes of:20 Double-Unders10 Air SquatsRest 1...


A.Every 90 seconds, for 6 minutes (4 sets):Hang Clean x 2 reps @ 65-70% of 1-RM CleanRest 60 seconds, and then…Every 90 seconds, for 9 minutes (6 sets):Hang Clean + Clean @ 75-85% of 1-RM CleanB.Every 4 minutes, for 16 minutes (4 sets) for times of:20/15 Calories of...

TUESDAY 1.12.2021 WOD

A.Every 3 minute, for 15 minutes (5 sets):Strict Shoulder Press x 1 repSuggested loads per set (by %): 80, 85, 90, 95, 95+Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:Every 3 minute, for 6 minutes (2 sets):Push...

MONDAY 1.11.2021 WOD

New things are happening! Complete as many rounds and reps as possible in 30 minutes of:500 Meter Row40 Double-Unders300-Foot Farmer’s Carry (70/44 lb KBs)20 Dumbbell Thrusters (35/25 lbs)10 Strict Knees to...

SUNDAY 1.10.2021 WOD

Part I: WARMUPComplete 3 Rounds2 Minute AMRAP20 Hops Over Dumbbell 8 to 12 Alternating Cossack Squat8 to 12 Banded Press w/ 2" Pause OverheadRest 1 MinuteThen,Barbell Cycling Warm-upPart II:  CONDITIONINGFrom CROSSFIT STAMFORD VAULT"Headache"  - Last performed...