CrossFit, Sweat & HIBB WODs Sat June 22nd 2019

Click the photo to register your team!


July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!


Teams of 2: (1 person works at a time)
10 minutes:
400m Run (200m each)
150 Pull ups or Ring Rows
if time remains then Barbell Curls switching every 10 reps
-rest 4 min
10 minutes:
400m Run (200m each)
150 Wall Balls 20/14
if time remains then Double Unders switching every 20 reps
-rest 4 min
10 minutes:
400m Run (200m each)
150 Burpees
if time remains then Abmat Sit-ups or V-ups or T2B or GHDs switching every 10-12 reps


Hero Wod “Bradley” Style with a partner

20 rounds:
10 Cal Assault Bike Sprint
5 pull-ups
10 Cal Assault Bike Sprint
5 burpees

*You do a round, I do a round style
*You only get to rest as long as it takes your partner to do a round!
*Can you finish all 20 rounds in 35min!?

35 min time cap!


A.) Every 4 min for 5 rounds
Row 20/15 Cals
10 DB Hang Power Cleans (90/60)
20 Toes to Bar
*The only rest you get is the rest you earn

-Rest 5-6 min… Then

B.) Death by Back Squat (185/135)

1 the first min

2 the second min

3 the third

4 the 4th, 5 the 5th…..until you die, I mean fail.

The Goal is more than 10 rounds. Try and get 11 or more.  There is a rule here where if you get to the number with ANY time left, you have to at least try. So if you finish the previous set with 2 sec left you have to try the next set even if you know you will fail.

Categories: WOD

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