GUIDO and Beat Swings

After a long hard few days of kick ass WODs, It's time to tone it down a little with a quick and easy WOD, followed up by working on a few skills. GUIDO (scaled weight for recovery day) 21-15-9 Reps for Time Tire Flips Push Presses (75/45 lb) Burpees



Here's a fun little WOD that combine 2 of everybody's favorite girls... Karen and Isabel! Wait, you don't like Karen?? Well luckily its broken up here with some Snatches 🙂 Strength: Romanian DL 5 x 5 at 65% of DL 1RM WOD: “Karabel” 10 Rounds for Time 3 Power Snatches (135/95 lbs) 15 Wallball Shots (20/14 lbs) … Continue reading “Karabel”


Strength : One armed rows 4 x 8 per arm - increase weight each time WOD Pike 5 Rounds for Time 20 Thrusters (75/55 lbs) 10 Strict Ring Dips 20 Push-Ups 10 Strict Handstand Push-Ups 50 meter Bear Crawl U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in … Continue reading Pike


FILTHY FIFTY! For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings, 24/16 50 Walking Lunge 50 Knees to elbows 50 Push press, 45/35 50 Back extensions 50 Wall ball shots, 20/14 50 Burpees 50 Double unders