Friday, October 31, 2014

WOD 103114

WOD 103114

Strength: Push Press 3-3-3-3-3

For time:

20-15-10

Jumping Squats
Push-ups
200m Run between rounds

Post times to comments.


Thursday, October 30, 2014

WOD 103014

WOD 103014

Strength:  OH Squats 3-3-3-3-3

4 Rounds for time:

200m run
10 OH Sit-ups
15 Box jumps
20 KB Swings

Post times to comments.  Cash Out: ME Pull-ups in 1:00

Wednesday, October 29, 2014

WOD 102914

WOD 102914

Strength:  Deadlift 3-3-3-3-3

10-1 reps for time:

Wall Balls
Burpee Pull-ups

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

Tuesday, October 28, 2014

WOD 102814

WOD 102814

Strength:  Floor Press 4-4-4-4-4

"Tabata This!"


Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post scores to comments.

Monday, October 27, 2014

WOD 102714

WOD 102714

Strength:  Strict Pull-ups 4-4-4-4-4

3 Rounds for time:

10 Hang Cleans
10 Bar Facing Bupees
30 Double Unders

Post times to comments.  Cash out:  400m Run x 2


Friday, October 24, 2014

WOD 102414

WOD 102414

Strength:  Thrusters 3-3-3-3-3

4 Rounds for time:

200m Run
10 Front Squats
200m Run
10 Burpee Pull-ups

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

Wednesday, October 22, 2014

WOD 102214

WOD 102214

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

5 Burpee Box Jumps
7 Push Press
9 Wallballs

Post rounds to comments.  Cash Out: Flutter Kicks (:45 on/:45 off) x 2

Tuesday, October 21, 2014

WOD 102114

WOD 102114

Strength:  Push Press 3-3-3-3-3

AMRAP in 20 min:

15 Goblet Squats
20 Push-ups
25 Sit-ups
400m run

Post rounds to comments.

Monday, October 20, 2014

WOD 102014

WOD 102014

Strength:  Floor Press 3-3-3-3-3

For time:

Thrusters 1,2,3,4....10
Pull-ups   10,9,8,7....1

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

Thursday, October 16, 2014

WOD 101614

WOD 101614

Strength:  Deadlift 4-4-4-4-4

3 Rounds for time:

400m run
15 Wall Balls
20 Push-ups
25 KB Swings

Post times to comments.  Cash Out:  ME sit-up in 2 min

WOD 101614

WOD 101614

Strength:  Back Squat 3-3-3-3-3

AMRAP in 10 min:

10 Push Press
20 Pull-ups
40 Double Unders or 120 Singles

Post rounds to comments.  Cash Out:  100m run x 2


Wednesday, October 15, 2014

WOD 101514

WOD 101514

Strength:  Max Unbroken strict pull-ups x 2

4 Rounds for time:

4 Clean and Jerks
8 Burpee Box Jumps
12 KB Swings

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


Tuesday, October 14, 2014

WOD 101414

WOD 101414

Strength:  Strict Press 3-3-3-3-3

For time:

800m run
36 Wall Balls
36 Burpees
36 Pull-ups
36 Box Jumps
36 Push-ups
36 SDHP
800m run

Post times to comments.


Monday, October 13, 2014

WOD 101314

WOD 101314

Strength: Front Squat 3-3-3-3-3

AMRAP in 12 min:

5 Deadlifts
10 Burpees
15 OH Lunges

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

Saturday, October 11, 2014

WOD 101114

WOD 101114

Strength:  Strict Press 3-3-3-3-3

AMRAP in 10 min:

5 Pull-ups
5 Thrusters

Post Rounds to comments.  Cash Out:  ME Sit-ups in 2:00

Friday, October 10, 2014

WOD 101014

WOD 101014

Strength:  Front Squat 3-3-3-3-3

AMRAP in 12 min:

10 KB Swings
10 KB Lunges (hold the KB in the goblet squat position)

Post round to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Wednesday, October 8, 2014

WOD 100814

WOD 100814

Strength:  Cleans 3-3-3-3-3

AMRAP in 15 min:

5 Strict Pull-ups
10 Dumbbell Thrusters
15 Sit-ups
200m Dumbbell Run

Post Rounds to comments.  Cash Out:  Flutter Kicks (:30 on/:30 off) x 3

Tuesday, October 7, 2014

WOD 100714

WOD 100714

Strength:  Deadlift 3-3-3-3-3

For time:
10 Pull-ups
10 Back Squats
100m Run
20 Pull-ups
20 Back Squats
100m Run
30 Pull-ups
30 Back Squats
100m Run

Post times to comments.  Cash Out:  5 Turkish Get-ups each arm x 2


Monday, October 6, 2014

WOD 100614

WOD 100614

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 Min:

6 Strict Handstand Push-ups or Strict Press
12 KB Swings

Post rounds to comments.  Cash Out:  500m Row

Sunday, October 5, 2014

WOD 100514

WOD 100514

For Time:

40 Wall Balls
40 Jumping Pull-ups
40 Push Press
40 Burpees
40 KB Swings

Post times to comments.

Saturday, October 4, 2014

WOD 100414

WOD 100414

Strength:  Push Press 3-3-3-3-3

EMOTM for 15 min:

5 Clapping Push-ups
2 Burpee Box Jumps
5 Sit-ups

and then EMOTM 15 min:

7 Clapping Push-ups
3 Burpee Box Jumps
7 Sit-ups

Post times to comments.

Thursday, October 2, 2014

WOD 100214

WOD 100214

Strength:  OH Squats 3-3-3-3-3

4 Rounds for time:

5 Cleans
15 OH Sit-ups
30 Double Unders or 90 Singles

Post times to comments.  Cash Out:  800m Run

Wednesday, October 1, 2014

WOD 100114

WOD 100114

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 20 min:

5 Deadlifts
10 HR Push-ups
15 Wallballs
400m Run

Post rounds to comments.