Monday, March 31, 2014

WOD 040114

WOD 040114

Strength:  Strict Pull-ups 4-4-4-4-4

3 Rounds for time:

400m run
30 KB Swings
30 OH Walking Lunges

Post times to comments.  Cash Out:  5 Rope Climbs

Sunday, March 30, 2014

WOD 033114

WOD 033114

Strength:  EMOM for 5 min: 2 Hang Clean, 4 HSPU

5 Rounds for time:

10 Deadlifts
10 Box Jumps
10 HR  Push-ups

Post times to comments.  Cash Out:  100m run x 4

WOD 033014

WOD 033014

4 rounds for time:

200m run
10 Burpee Box Jumps
10 OH Sit-ups
10 KB Swings

Post times to comments.

Wednesday, March 26, 2014

WOD 032714

WOD 032714

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

5 Pull-ups
10 KB Swings
15 Wallballs

Post times to comments.  Cash Out:  Max Effort Ring Dips x 2

Tuesday, March 25, 2014

WOD 032614

WOD 032614

Strength:  Strict Press 3-3-3-3-3

For time:

10-8-6-4-2
Cleans
Farmer's Carry (AHAP -as heavy as possible) down and back the length of the gym.

Post times to comments.  Cash Out: ME Push-ups x 2

Sunday, March 23, 2014

WOD 032414

WOD 032414

Strength:  2 Push Press, 4 Strict/weighted pull-ups x 4

3 Rounds for time:

10 Front Squats
20 C2B Pull-ups
10 Lateral Burpees
30 Double Unders or 90 singles

Post times to comments.  Cash Out:  800m run

Saturday, March 22, 2014

WOD 032314

WOD 032314

For time:

200m run
21-15-9
Hand Release Push-ups
Jumping Squats
KB Swings
200m Run

Post times to comments.  Just two runs, one at the beginning and one at the end.

WOD 032214

WOD 032214

10-1 for time:
Sumo Deadlift High Pull
Lateral Burpees

Post times to comments.

Friday, March 21, 2014

WOD 032114

WOD 032114

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

400m run
30 wall balls
20 sit-ups
10 strict pull-ups

Post times to comments.  Cash Out:  50 Sledge Strikes (25 each arm)

Thursday, March 20, 2014

WOD 032014

WOD 032014

Strength:  Floor Press 4-4-4-4-4

5 Rounds for time:

6 Cleans
12 Pull-ups
24 Walking Lunges

Post times to comments.  Cash Out:  Flutter Kicks (:40 on/ :20 off) x 3

Tuesday, March 18, 2014

WOD 031914

WOD 031914

Strength:  Push Press 3-3-3-3-3

Descending and Ascending Ladders for time:
10-1 reps of:
Deadlifts
AND
1-10 reps of:
Ring Dips

Post times to comments.  Cash Out:  400m Run for time.

WOD 031814

WOD 031814

Strength:  3 Hang Cleans + 4 Strict Pull-ups every 2 minutes x5

AMRAP in 20 min:

200m Run
5 Wall Walks
10 SDHP
15 Burpees

Post rounds to comments.  Cash Out:  Weighted Plank (1:00 on/ 1:00 off x2)

Sunday, March 16, 2014

WOD 031714

WOD 031714

Strength:  Back Squat 3-3-3-3-3

4 Rounds for time:

12 Thrusters
12 T2B

Post times to comments.  Cash Out:  ME strict Ring Dips x 2

WOD 031614

WOD 031614

4 Rounds for time:

10 Burpees
25 Squats
25 Push-ups
10 Pull-ups
10 Ring Dips
25 Sit-ups

Post times to comments.

Saturday, March 15, 2014

WOD 031514

WOD 031514

AMRAP in 12 min:

6 Tire flip jump throughs
12 HR Push-ups
50 Double Unders or 150 singles

Post rounds to comments.

Friday, March 14, 2014

WOD 031414

WOD 031414

Strength:  Push Press 3-3-3-3-3

5 Rounds to comments:

400m run
50 Jumping Air Squats

Post times to comments.  Cash Out:  Max Effort Ring Dips x 2


In case you were wondering

Workout 14.3
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Sunday, March 9, 2014

WOD 030914

WOD 030914

Strength:  Push Press 3-3-3-3-3

5 Rounds for time:

10 Deadlifts
10 Box Jumps
10 HR Push-ups

Post times to comments.  Cash Out:  100m Sprint x 4

Saturday, March 8, 2014

WOD 030814

WOD 030814

For time:

5K (3.1 miles)

Post times to comments.

Friday, March 7, 2014

WOD 030714

WOD 030714

Strength:  Weighted Push-ups 3-3-3-3-3

3 Rounds for time: 

30 KB Swings
400m run

Post times to comments.  Cash Out:  ME pull-ups in 1 min

Wednesday, March 5, 2014

WOD 030614

WOD 030614

Strength:  Strict Shoulder Press 3-3-3-3-3

3 Rounds for time:

10 Strict Pull-ups
30 V-ups
20 OH Lunges

Post times to comments.  Cash Out:  Max rep Push-ups in 60 sec x 2



Tuesday, March 4, 2014

WOD 030414

WOD 030414

Strength:  Strict Pull-ups 4-4-4-4-4

For time:

Wall Balls 50-40-30-20-10
Handstand Push-ups or Should Press 10-8-6-4-2

Post times to comments.  Cash out:  Hollow Holds (:30 on/ :30 off)

Sunday, March 2, 2014

WOD 030314

WOD 030314

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 Min:

5 Burpee Pull-ups
7 Clapping Push-ups
9 Front Squats

Post rounds to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off x 3)

Saturday, March 1, 2014

WOD 030214

WOD 030214

AMRAP in 10 min:

10 Thrusters
40 Mountain Climbers

Post rounds to comments.