Wednesday, October 30, 2013

WOD 103113

WOD 103113

Strength:  Push Jerk 2-2-2-2-2

5 Rounds for time:

7 Pull-ups
9 Front Squats
11 Sit-ups

Post times to comments.  Cash Out:  Max Box Jumps in 1:00

Tuesday, October 29, 2013

WOD 103013

103013

Strength:  Back Squat 3-3-3-3-3

AMRAP in 15 min:

15 Box Jumps
12 Push Press
9 Toes to Bar

Post rounds to comments.  Cash Out:  Max rep ring dips x 2

Monday, October 28, 2013

WOD 102913

WOD 102913

Strength:  OH Squats 3-3-3-3-3 (Keep weight the same for all reps)

21-15-9 for time:

Deadlift
Wall Balls
Lateral Burpees

Post times to comments.  Cash Out:  Med Ball hand off

WOD 102813

WOD 102813

Skill:  Handstand Push-ups 3-3-3-3-3

For time:

800m run
25 Wall Balls
25 SDHP
25 Pull-ups
25 Box Jumps
25 Ring Dips
25 Sit-ups
800m Run

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 3

Friday, October 25, 2013

WOD 102513

WOD 102513

Strength:  Cleans 3-3-3-3-3

5 Rounds for time:

7 Deadlifts
21 Box Jumps
200m Run

Post times to comments.  Weighted Planks (1:00 on/ 1:00 off) x 2

Wednesday, October 23, 2013

WOD 102413

102413

Strength:  Deadlift 3-3-3-3-3

Amrap in 20 min:

5 Broad Jumps
10 HR Push-ups
15 KB Swings

Post rounds to comments.  Cash Out:  Flutter Kicks (Tabata: :20 on/ :10 off for 8 rounds)

Tuesday, October 22, 2013

WOD 102313

102313

Strength:  Push Press:  10 min to find one rep max


For time: 

400m Run
30 Push-ups
300m Run
30 Squats
200m Run
30 Burpees
100m Run
30 DU's or 90 Singles

Post times to comments.  Squats and Burpees will be performed at the end of the driveway at the 100m mark.  Cash Out:  10 Wall Walks

Monday, October 21, 2013

WOD 102213

WOD 102213

Strength:  Handstand Push-ups 3-3-3-3-3

For time:
10 Deadlift (135/95)
25 Ab Mat Sit-ups
10 Power Clean (135/95)
20 Ab Mat Sit-ups
10 Front Squats (135/95)
15 Ab Mat Sit-ups
10 Push Jerks (135/95)
10 Ab Mat Sit-ups

Post times to comments.  Weighted Plank (1:00 on/ 1:00 off x 3).  Increase weight each round if possible.

WOD 102113

WOD 102113

Strength:  Strict Pull-ups 4-4-4-4-4


5 Rounds for time:

200m run
10 Ring Dips
15 Overhead Weighted Sit-ups


Post times to comments.  Cash Out:  Wall Sit (1:00 on /1:00 off)


Sunday, October 20, 2013

WOD 102013

WOD 102013

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

400m Run
7 Burpee Pull-ups
14 Wallballs

Post times to comments.  Cash Out:  Max Push-ups in 1:00

 

Thursday, October 17, 2013

WOD 101813

WOD 101813

Strength:  Push Press 2-2-2-2-2

18-15-12-9-6-3 reps for time:

Front Squats
Sit-ups

Post times to comments.  Cash Out - Weighted Planks 1:00 x 3

Wednesday, October 16, 2013

WOD 101713

WOD 101713

Strength:  Floor Press 5-5-5-5-5

AMRAP in 20 min:

5 Burpee Box Jumps
10 Ring Dips or dips on a tire
15 Sit-ups

Post rounds to comments.  Cash out:  100m Sprint x 3


Tuesday, October 15, 2013

WOD 101613

WOD 101613

Strength: EMOM for 10 min
Even - 3 Push Press
Odd - 5 Toes to Bar

4 Rounds for time:

15 KB Swings
15 Pull-ups

Post times to comments.  Cash Out:  500m Row for time.

Monday, October 14, 2013

WOD 101513

WOD 101513

AMRAP in 15 min:

7 Back Squats
10 OH Lunge Steps
7 Wall Balls
10 OH Lunge Steps

Post rounds to comments. 

Sunday, October 13, 2013

WOD 101413

WOD 101413

Strength:  Deadlift 2-2-2-2-2

4 Rounds for time:

8 Push Press
12 Box Jumps
16 Burpees
400m Run

Post times to comments.  Flutter Kicks (:30 on/ :30 off x3)

Saturday, October 12, 2013

WOD 101313

WOD 101313

21-15-9 for time:

Clapping Push-ups
Jumping Squats

Post times to comments.

Friday, October 11, 2013

WOD 101213

WOD 101213

4 Rounds for time:

15 KB Swings
15 Burpees
30 DU's or 90 Singles

Post times to comments.  Sign up for FREE on Trackmypr.com to log your workouts and benchmarks.  You can select our gym CrossFit Parati Omnibus to follow the other athletes that you workout with.

WOD 101113

WOD 101113

Strength:  Strict Pull-ups 5-5-5-5-5

For time:

10 Thrusters
30 Burpees
20 Thrusters
20 Burpees
30 Thrusters
10 Burpees

Post times to comments.  Cash Out:  100m Sprint x 2

Wednesday, October 9, 2013

WOD 101013

WOD 101013

Strength:  Floor Press 3-3-3-3-3

5 Rounds for time:

5 Deadlifts
25 Squats

Post times to comments.  Cash out:  Max Push-ups for time x 2

Tuesday, October 8, 2013

WOD 100913

WOD 100913

AMRAP in 20 min:

10 Pull-ups
7 Handstand Push-ups
1 Rope Ascent
7 Ring Dips

Post rounds to comments.

 

Monday, October 7, 2013

WOD 100813

WOD 100813

Strength:  Back Squat 2-2-2-2-2

AMRAP in 7 min:

3 KB Swings
3 HR Push-ups
6 KB Swings
6 HR Push-ups
9 KB Swings
9 HR Push-ups

Keep increasing by 3 reps for 7 min.  Post the number you ended at in comments.  Cash out:  200m Run x 2.

Sunday, October 6, 2013

WOD 100713

WOD 100713

Strength:  Power Cleans 3-3-3-3-3

21-15-9 reps for time:

Push Press
Burpees
Jumping Squats

Post times to comments.  Cash Out:  10 Turkish Getups on each arm.

Saturday, October 5, 2013

WOD 100613

WOD 100613

AMRAP in 15 min:

15 Wall Balls
12 Burpees
9 Toes to Bar

Post rounds to comments.

Friday, October 4, 2013

WOD 100513

WOD 100513

Strength:  Strict Ring Dips 3-3-3-3-3

AMRAP in 8 min:

8 Hang Clean (95/65#)
8 Push Press (95/65#)
8 Box Jumps

Post rounds to comments.  Max Handstand Holds 

WOD 100413

WOD 100413

Strength:  5-5-5-5-5 Strict Pull-ups

3 Rounds for time:

10 Back Squats
10 SDHP
20 Overhead Lunges

Post times to comments.  Max Push-ups x 2

Wednesday, October 2, 2013

WOD 100313

WOD 100313

4 Rounds for time:

400m Run
30 Box Jumps
15 Pullups

Post times to comments.

Tuesday, October 1, 2013

WOD 100213

WOD 100213

Strength: Front Squat 2-2-2-2-2

AMRAP in 15 min:

3 Wall Walks
6 Deadlifts
9 Bar facing burpees


Post rounds to comments.  400m run for time.