Monday, December 29, 2014

WOD 122914

WOD 122914

Strength:  Deadlifts 3-3-3-3-3

4 Rounds for time:

15 KB Swings
20 Goblet Squats
500m Row

Post times to comments.  Cash Out:  ME Push up in 2:00

Friday, December 19, 2014

WOD 121914

WOD 121914

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

5 Tire Flip Jump Throughs
10 Ring Dip
15 Wall Balls

Post times to comments.

Tuesday, December 16, 2014

WOD 121714

WOD 121714

Strength:  Strict Pull-ups 5-5-5-5-5

AMRAP in 18 min:

5 Ground to Overhead
7 Knees to Elbows
9 Burpees

Post rounds to comments.  Cash Out:  500m row sprint

WOD 121614

WOD 121614

Strength:  Floor Press 4-4-4-4-4

3 Rounds for time:

200m run
12 Front Squats
9 Bar Facing Burpees

Post times to comments.  Cash Out:  Max rep Sit-ups in 2:00


Monday, December 15, 2014

WOD 121514

WOD 121514

Strength:  Deadlift 3-3-3-3-3

10-1 reps of:

Push Press
C2B Pull-ups

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


Saturday, December 13, 2014

WOD 121414

WOD 121414


AMRAP in 20 min:

400m run
8 Deadlift
12 Box Jumps
16 Ring Rows

Post rounds to comments.

WOD 121314

WOD 121314

Strength:  Floor Press 4-4-4-4-4

For time:

100m Farmers Carry
21 KB Swings
21 Pull-ups
100m Farmers Carry
15 KB Swings
15 Pull-ups
100m Farmers Carry
9 KB Swings
9 Pull-ups

Post times to comments.

Friday, December 12, 2014

WOD 121214

WOD 121214

Strength:  OH Squat 3-3-3-3-3

7 Rounds:

30 sec Row Sprint
-30 sec Rest
30 Sec Double Unders
-30 sec Rest
30 sec Burpees
-30 sec Rest

Cash Out:  Flutter Kicks (:40 on/:40 off) x 2

Wednesday, December 10, 2014

WOD 121014

WOD 121014

Strength:  Front Squat 3-3-3-3-3

3 Rounds for time:

12 Pull-ups
12 Ring Dips
12 KB Swings
12 Burpees

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

Monday, December 8, 2014

WOD 120914

WOD 120914

Strength:  Deadlift 3-3-3-3-3

5 Rounds for time:

15 Push Press
20 Jumping Squats
25 Sit-ups

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

Sunday, December 7, 2014

WOD 120814

WOD 120814

Strength:  Clean and Jerk 3-3-3-3-3

AMRAP in 12 min:

200m run
15 Wall Balls
10 Clapping Push-ups
5 Tire Flips

Post rounds to comments.  Cash out:  500m row for time.

Thursday, December 4, 2014

WOD 120414

WOD 120414

“300 Workout”

For time:

25 Pull-ups
50 Deadlifts 135/95#
50 Push-Ups
50 Box Jumps 24/20″
50 Floor Wipers 135/95# (see video below. Feet to left plate, feet to middle , feet to right plate, then down = 1 rep.)
50 Single-Arm Kettlebell Clean-and-Press 35/25# (Start each rep on floor, 25 each arm) *Use very little (to no) power from the legs on the press.
25 Pull-Ups

Post times to comments. 



Wednesday, December 3, 2014

WOD 120414

WOD 120414

Strength:  Strict Pull-ups 4-4-4-4-4

4 rounds for time:

200m run
30 KB Swings
20 Burpees
10 Push Press

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

WOD 120314

WOD 120314

Strength:  Push Press 3-3-3-3-3

21-15-9 reps for time:

Deadlift
Burpee Pull-ups

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


Tuesday, December 2, 2014

WOD 120214

WOD 120214

Strength:  Cleans 3-3-3-3-3

For time:

800m run

then 3 Rounds of:

7 Thrusters
5 Box Jumps
10 Push-ups

Post times to comments.  Cash Out:  Flutter kicks (:40 on/:40 off) x 2