wod

Mulhacen Workout Functional Fitness Workout

Workout Mulhacén

This awesome workout is named after the mountain we’ll be doing a lot of our training on this year. It’s the highest mountain in Spain (mainland). The workout is as follows: 3 front squats 3 single arm swings 3 swing high pulls 3 full snatches Performed on the left side, repeat on the right, that

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Fourforty WOD Functional Fitness Workout

Fourforty WOD

This is Fourforty WOD. 3 tasks, 2 AMRAP, and 1 FOR TIME. Complete and post online. A video of the workout can be unlocked further below.   Your First Task 4 squats 4 crossfit burpees 4 dead clean and press left 4 dead clean and press right 8 minutes AMRAP 2 minutes rest   Your

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CLC—a hardcore workout

This is CLC, Cycle Long Cycle. If you’re new to the kettlebell world, Long Cycle (LC) is generally a clean and jerk. In our case we’re also adding some cycling, the Assault Bike to be exact. These two together are a serious recipe for a killer workout. This WOD consists of two tasks, your first

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Snatchery 2.0 WOD

I’m not one to boast, but several people told me that this was one of the best-programmed workouts yet. But don’t take anyone’s word, find out for yourself!   This workout has three tasks for AMRAP, and one task FOR TIME. It’s called Snatchery 2.0 because you’ll be doing a lot of snatches, double and

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Kettlebell WOD — TWOFOURSIX

This kettlebell WOD has three tasks, two six minute AMRAP and one 12 round task for time. The first AMRAP is chosen to also warm-up a bit better for what’s to come. The second task is explosiveness, stability, flexibility and strength. The final task is a total cardio blast! Task 1 Single Arm Kettlebell Swings

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KETTLEBELL WOD SANGRE 1.4

One incredible kettlebell WOD consisting of four tasks! The first task is: CrossFit Burpees 4 Min. AMRAP   The second task is a kettlebell combo: Alternating kneeling press 6 Min. AMRAP   The third task is three sets of carefully picked exercises, four reps of each exercise: 4 Gorilla Cleans 4 Front Squats 4 Clean

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WOD: HSPU Jerk and Snatch

If you’re looking for a “laying on the floor dying in a puddle of sweat and feeling great” type of WOD, this is it! Warm-up EMOM 1 to 2 minutes rest AMRAP 2 to 3 minutes rest AMRAP 1 to 2 minutes rest Cool-down The video covers the EMOM and two AMRAPs, check it out

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Cinco Tres Cinco WOD

Cinco Tres Cinco WOD

5 repetitions, 3 exercises, five awesome rounds FOR TIME! Do this WOD and post your results below or on our Facebook.   5 Barbell Power Snatches 5 Dead to Overhead Deadlift (each side) 5 Push-up to Chin Above Bar Five rounds FOR TIME.   ℞ for males 40kg barbell 2 x 24kg kettlebell ℞ for

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Kettlebell WOD

Kettlebell WOD El Cuerpo

This is an awesome full-body workout to be performed with two kettlebells. You decide your weight. But I’d suggest about 50% of your 1RM kettlebell strict press, if you strict press 30kg, go for 14 or 16kgs per arm.   11 Strict Front Presses 4 Front Squats 11 Bent-over Rows 4 Front Squats 11 Chest

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Dead renegade farmers wod

DEAD RENEGADE FARMERS WOD

Today you’re getting access to an awesome strength workout we do. It’s a team based workout, so it’s even more fun, it’s what we call the ‘Caveman Buddy’ system. It works like this, first you have your warm-up etc. then you pair your members up in teams of two, this is a hard job as

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