Friday, May 30, 2014

WOD 053114

WOD 053114

6 Rounds for time:

3 Power Cleans
6 Ring Dips
9 Box Jumps
12 HR Push-ups

Post times to comments.

WOD 053014

WOD 053014

Strength:  Cleans 3-3-3-3-3

4 Rounds for time:

15 Wall Balls
15 OH Sit-ups

Post times to comments.  Cash Out:  ME Push-ups in 1:00 x 2

Wednesday, May 28, 2014

WOD 052914

WOD 052914

Strength:  Alternate EMOM for 10 min:
Even - 3 Push Press
Odd - 8,10, or 12 Unbroken T2B

3 Rounds for time:

400m run
20 KB Swings
10 OH Squats

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

Tuesday, May 27, 2014

WOD 052814

WOD 052814

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

15 Pull-ups
25 HR Push-ups
25 Squats

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

Monday, May 26, 2014

WOD 052714

WOD 052714

Strength:  Floor Press 4-4-4-4-4

21-15-9

Push Press
Ring Dips
Bar Facing Burpees

Post times to comments.  Cash Out:  200m run for time x 2.

Sunday, May 25, 2014

WOD 052614

WOD 052614

Strength:  OH Squats 3-3-3-3-3

AMRAP in 15 min:

5 Deadlift
10 Burpee Box Jumps
15 Pull-ups

Post rounds to comments.  Cash out:  ME Ring Dips x 2

WOD 052514

WOD 052514

AMRAP in 15 min:

10 SDHP
15 Med Ball Cleans
20 Sit-ups

Post rounds to comments.


Saturday, May 24, 2014

WOD 052414

WOD 052414

AMRAP in 15 min:

10 Push Press
12 Ring Rows
15 Lunges

Post rounds to comments.

Thursday, May 22, 2014

WOD 052314

WOD 052314

Strength:  Strict Pull-ups 4-4-4-4-4

4 Rounds for time:

200m run
3 Power Cleans
6 Ring Dips
9 Box Jumps
12 HR Push-ups

Post times to comments.

Wednesday, May 21, 2014

WOD 052214

WOD 052214

Strength:  Back Squat 3-3-3-3-3

3 Rounds for time:

7 Thrusters
5 Box Jumps
10 Push-ups

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

Tuesday, May 20, 2014

WOD 052114

WOD 052114

Strength:  Push Press 4-4-4-4-4

4 Rounds for time: 

20 Wall Balls
20 Box Jumps
400m Run


Post times to comments.  Cash Out:  100 Flutter Kicks for time.


Monday, May 19, 2014

WOD 052014

WOD 052014

Strength:  Front Squat 4-4-4-4-4

AMRAP in 10 min:

3 HSPU or Shoulder Press
3 C2B Pull-ups
20 Double Unders or 60 singles
6/6 + 20 DU
9/9 + 20 DU and so on

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

Sunday, May 18, 2014

WOD 051914

WOD 051914

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time: 

400m run
20 KB Swings
10 Thrusters

Post times to comments.  Cash Out:  ME Sit-ups in 2 minutes

Sunday, May 11, 2014

WOD 051214

WOD 051214

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

5 Pull-ups
5 Front Squats
10 Pull-ups
10 Front Squats
15 Pull-ups
15 Front Squats
...etc until time runs out.  Post rounds to comments.  Cash Out:  Flutter Kicks (:30 on/:30 off x 4)

Friday, May 9, 2014

WOD 051014

WOD 051014

3 Rounds for time:

400m run
20 KB Swings
10 OH Squats

Post times to comments.

Thursday, May 8, 2014

WOD 050914

WOD 050914

AMRAP in 20 min:

12 Wall Balls
10 Deadlifts
7 Ring Dips

Post rounds to comments.  Cash Out:  500m row x 2

Wednesday, May 7, 2014

WOD 050814

WOD 050814

Strength:  Rope Climb 2-2-2-2-2

For time:
21 Deadlifts
21 Box Jumps
800m Run
15 Deadlifts
15 Box Jumps
800m Run
9 Deadlifts
9 Box Jumps
800m Run

Post times to comments.

WOD 050714

WOD 050714

Strength:  Cleans 3-3-3-3-3

EMOM for 12 min:

8 Burpees
8 Front Squats

Score is total reps.  Cash Out:  ME Push-ups in 2 minutes.

Monday, May 5, 2014

WOD 050614

WOD 050614

AMRAP in 5 min:

5 Power Cleans
10 Toes to Bar

2 Minute Break:

AMRAP in 5 min:

5 Chest to Bar Pull-ups
10 HR Push-ups
15 Jumping Air Squats

2 Min Break:

1 Mile Run

Post results to comments.

WOD 0505014

WOD 050514

Strength:  Ring Dips 4-4-4-4-4


For time:
10-9-8-7-6-5-4-3-2-1

KB Swings
Box Jumps

*200m Run between each round.  Post times to comments.  Cash Out:  50 Weighted Sit-ups

Sunday, May 4, 2014

WOD 050414

WOD 050414

3 Rounds for time:

400m run
21 Burpees

Post times to comments.

Saturday, May 3, 2014

WOD 050314

WOD 050314

3 Rounds for time:

20 Wall balls
15 KB Swings
10 Burpee Pull-ups

Post times to comments.

Friday, May 2, 2014

WOD 050214

WOD 050214

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

200m Run
7 Push Press
7 C2B Pull-ups
7 Burpess
200m Run

Post times to comments.  Cash Out:  800m Run

Thursday, May 1, 2014

WOD 050114

WOD 050114

Strength:   Strict Pull-ups 4-4-4-4-4

For time:

50 OH Lunges
75 Double Unders or 150 singles
50 Air Squats
25 Clean and Jerks
50 Air Squats
75 Double Unders or 150 singles
50 OH Lunges

Post times to comments.  Cash Out:  250m Row x 2 for time