• WOD – 25 Mar 19 (3/24/2019)

    A.

    33-27-21-15-9 reps for time of:

    Thrusters
    Chest-to-bar pull-ups

    Men 95 lb.
    Women 65 lb.

    20 minute time cap.

    B.

    5-4-3 Wave Clean.  Start at 70% 1RM.

  • Brute Force REDWOD – 22 Mar 19 (3/21/2019)

    You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

  • WOD – 21 Mar 19 (3/20/2019)

    A.

    3-3-3-3-3 Front Squat.  Work to 85% 1RM.

    B.

    KB Flow (30 secs Work/20 secs Rest):

    Clean
    Goblet Squat
    Single Arm Snatch Left
    Single Arm Snatch Right

    Complete 12 Rounds

    RX: 53/35 lb KB

  • WOD – 20 Mar 19 (3/20/2019)

    A.

    5-5-5-5-5 Deadlift.  Work to 80% 1RM.

    B.

    3 Rounds for Time:
    10 Single Leg KB Deadlift (70/50)(Each Leg)
    15 Upright Rows
    20 Sandbag Shoulder to Shoulder

    RX: 70/50 lb Sandbag

  • WOD – 19 Mar 19 (3/18/2019)

    A.

    16 minute AMRAP:

    10 Thrusters
    10 Back Squats
    10 Sandbag Get-ups

    B.

    3-3-3-3-3 Weighted Pull-ups

  • WOD – 18 Mar 19 (3/17/2019)

    A.

    Open Workout 19.4

    For total time:

    3 rounds of:
    10 snatches
    12 bar-facing burpees

    Rest 3 minutes

    Then, 3 rounds of:
    10 bar muscle-ups
    12 bar-facing burpees

    Men: 95 lb.
    Women: 65 lb.

    B.

    3-3-3-3-3 Push Press.

  • Brute Force REDWOD – 15 Mar 19 (3/14/2019)

    You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

  • WOD – 14 Mar 19 (3/13/2019)

    A.

    5-4-3 Wave Deadlift.  Start @ 70% 1RM.

    B.

    8 min AMRAP:
    10 KB Swings
    12 Sandbag Thrusters
    14 Sandbag Cleans

    RX: 70/50 lb Sandbag

  • WOD – 13 Mar 19 (3/12/2019)

    A.

    5 Rounds for Time:
    200m Front Rack Burden Carry
    10 Pull-ups
    20 Push-ups
    10 Brute Force Burpees

    Wear a 20/14 lb Weight Vest.
    RX: 70/50

    B.

    5-5-5 Weighted Dips

     

  • WOD – 12 Mar 19 (3/11/2019)

    A.

    5-4-3 Wave Front Squat.  Start at 70% 1RM.

    B.

    Tabata (30 sec Work, 30 secs Rest)

    10 mins of:
    KB Snatch
    KB Swing
    KB Snatch
    KB Clean
    Goblet Reverse Lunge Right
    Goblet Reverse Lunge Left
    Halo Left
    Halo Right

  • WOD – 11 Mar 19 (3/10/2019)

    A.

    CrossFit Open 19.3

    For time:
    200-ft. dumbbell overhead lunge
    50 dumbbell box step-ups
    50 strict handstand push-ups
    200-ft. handstand walk

    Men: 50-lb. dumbbell / 24-in. box
    Women: 35-lb. dumbbell / 20-in. box

    B.

    5-5-5 Shoulder Press @ 80% 1RM.

  • Brute Force REDWOD – 8 Mar 19 (3/7/2019)

    You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

  • WOD – 7 Mar 19 (3/6/2019)

    A.

    5-4-3-2-1 Deadlift.  Start @ 70% 1RM.

    B.

    Every Even Minute for 10 Minutes:
    5 Deadlift (285/225)
    10 Brute Force Burpees (70/50)

  • WOD – 6 Mar 19 (3/5/2019)

    A.

    For Time:
    Run 400m

    60 Push-ups
    40 Pull-ups
    20 Sandbag Get-ups
    100m Sandbag Farmer’s Carry
    20 Shoulder Slams
    40 Sandbag Bent-over Rows
    60 Sit-ups

    Run 400m

    RX: 70/50 lbs

    If you have a weight vest, wear it!

    B.

    5-5-5 Weighted Pull-ups

  • WOD – 5 Mar 19 (3/4/2019)

    A.

    5-4-3-2-1 Back Squat.  Start @ 80% 1 RM.

    B.

    8 Min AMRAP:
    Run 200m
    6 Sandbag Over the Shoulder
    8 Sandbag Back Squats

    RX: 120/90 lb Sandbag

  • CrossFit Open 9.2 – 4 Mar 19 (3/3/2019)

    CrossFit Open WOD 9.2

    Beginning on an 8-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans, 135 / 85 lb.
    25 toes-to-bars
    50 double-unders
    13 squat cleans, 185 / 115 lb.

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans, 225 / 145 lb.

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans, 275 / 175 lb.

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans, 315 / 205 lb.

  • Brute Force REDWOD – 1 Mar 19 (2/28/2019)

    You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

  • WOD – 28 Feb 19 (2/27/2019)

    A.

    3-2-1 Wave, Shoulder Press.  Start @ 80% 1RM.

    B.

    3 Rounds for Time:
    Run 200m
    20 Push Press
    20 Floor Press
    20 Thrusters

    RX:50/30 lb Sandbag

     

  • WOD – 27 Feb 19 (2/26/2019)

    A.

    Tabata (30 secs work, 45 secs rest):

    Row
    BW Squats
    KB Swings (70/53 lb)
    Sandbag Shoulder Slams
    Sandbag Power Cleans

    Step through each exercise for 4 rounds total.

    RX: 70/50 lb Sandbag

    B.

    5-4-3-2-1 Squat Clean.  Start @ 80% 1RM.

  • WOD – 26 Feb 19 (2/25/2019)

    A.

    20 min AMRAP:

    8 Pull-ups
    12 Sandbag Over the Shoulder
    16 Push-ups
    20 Back Squats

    RX: 70/50 lb Sandbag

    If you have a weight vest, wear it!

    B.

    5-5-5 Weighted Dips

  • WOD – 25 Feb 19 (2/24/2019)

    A.

    7-5-3 Wave, Deadlift.  Start @ 60% of 1RM.

    B.

    Run 200m x 2 (1:1 Work:Rest Cycle)

    2 Rounds for Time:
    20 Deadlifts
    20 Hang Power Cleans
    20 Bent Over Rows

    Run 200m x 2 (1:1 Work:Rest Cycle)

    RX: 70/50 lb Sandbag

  • Brute Force REDWOD – 22 Feb 19 (2/21/2019)

    You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

  • WOD – 21 Feb 19 (2/20/2019)

    A.

    5-4-3 Wave, Deadlift.  Start @ 70% of 1RM.

    B.

    KB Flow:

    KB Power Clean
    KB Squat
    Reverse Grip KB Squatted Curl
    KB Tricep Extension

    Conduct 10 sets of 5 reps with 30 secs between sets

    *** Flow curtesy of EricLeija.com

     

  • WOD – 20 Feb 19 (2/19/2019)

    A.

    Tabata (20 sec work/40 sec rest), 6 rounds of each exercise:
    Hang Power Cleans
    Push Press
    Body Weight Squats

    Each round should be max effort.

    RX:50/30

    B.

    3-3-3-3-3 Weighted Pull-up

  • WOD – 19 Feb 19 (2/19/2019)

    A.

    For time:

    Run 800m

    Then 5 rounds:

    10 Pull-ups

    20 Push-ups

    30 Squats

    Then:

    Run 800m

    B.

    5-4-3 Wave Shoulder Press, start @ 60% 1RM.

  • WOD – 18 Feb 19 (2/17/2019)

    A.

    3-2-1 Wave, Front Squat.  Start @ 70% 1RM.

    B.

    8 min AMRAP:

    Run 100m
    10 Sandbag Squat Cleans
    12 Front Rack Lunges
    14 Push-ups

  • Brute Force REDWOD – 15 Feb 19 (2/15/2019)

    You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

  • WOD – 14 Feb 19 (2/13/2019)

    A.

    5-4-3 Wave, Push Press.  Start @ 70% 1RM.

    B.

    As a couple (while one partner works, the other rests)

    8 Rounds(45 secs Work/45 secs Rest):

    KB Halo Right
    KB Halo Left
    KB Clean to Reverse Lunge Right
    KB Clean to Reverse Lunge Left
    Squatted KB Curl

  • WOD – 13 Feb 19 (2/12/2019)

    A.

    5 Rounds for Time:
    12 Weighted Lunges
    8 Power Cleans
    6 Dead Lifts (225/185)

    Rest 60 secs between sets.

    RX: 70/50 lbs

    B.

    5-5-5 Weighted Dips.

  • WOD – 12 Feb 19 (2/11/2019)

    A.

    5-4-3-2-1 Deadlift.  Start at 80% 1RM.

    B.

    3 Rounds:

    Grizzly Bear Flow:

    7 Cycles of:
    Power Clean
    Front Squat
    Thruster
    Back Squat
    Lunge Left
    Lunge Right
    Push Press

    RX: 70/50

  • WOD – 11 Feb 19 (2/10/2019)

    A.

    4 Rounds for Time:
    Row 500m
    10 Pull-ups
    15 Upright Rows
    20 Thrusters

    RX: 50/30 lbs

    B.

    5-4-3 Wave, Front Squat.  Start at 70% 1RM.

  • Brute Force REDWOD – 8 Feb 19 (2/7/2019)

    You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

  • WOD – 7 Feb 19 (2/6/2019)

    A.

    7-5-3 Wave Deadlift.  Start @ 60% 1RM.

    B.

    4 Rounds for Time:

    3 Muscle Ups
    10 Deadlift (225/185 lb)
    15 Bent Over Row (70/50 lb)

  • WOD – 6 Feb 19 (2/6/2019)

    A.

    Tabata (20 sec work, 10 sec rest, 8 rounds each exercise):
    KB Swings (1.5/1 pood)
    Sandbag Sit-ups (50/30)
    Body Weight Squats
    Over the Sandbag Burpees

    B.

    5-4-3-2-1 Back Squat

  • WOD – 5 Feb 19 (2/4/2019)

    A.

    5 Rounds for Time:

    Run 200m
    8 Thrusters
    10 Strict Pull-ups
    15 Push-ups

    RX: 70/50lbs Sandbag

    B.

    3–3-3-3-3 Weighted Pull-ups

  • WOD – 4 Feb 19 (2/3/2019)

    A.

    5-4-3-2-1 Clean.  Start @ 80% 1 RM.

    B.

    Run 2 miles.

  • Brute Force REDWOD – 1 Feb 19 (2/1/2019)

    You can find the @BruteForceSandbags #REDWOD on our Instagram/Facebook/Twitter @strikelabs.  REDWOD will be posted Friday morning.

  • WOD – 31 Jan 19 (1/30/2019)

    A.

    4 Rounds for Time:

    Run 400m

    14 Front Rack Lunge

    14 Sandbag Over the Shoulder

    60 sec Plank

     

    RX: 70/50 lb Sandbag

    B.

    5-4-3-2-1 Back Squat.  Start at 80% 1 RM

  • WOD – 30 Jan 19 (1/30/2019)

    A.

    5-4-3-2-1 Shoulder Press.  Start @ 80% of 1 RM.

    B.

    8 min AMRAP:

    5 Pull-ups

    10 Sandbag Thrusters

    10 Bent-over Row

  • WOD – 29 Jan 19 (1/29/2019)

    A.

    5-4-3-2-1 Deadlift.  Start @ 80% of 1 RM.

    B.

    10 min AMRAP:

    5 Deadlift (285/215)

    10 KB Swings (70/53)

    15 Toes to Bar