Thursday, December 31, 2015

WOD 123115

WOD 123115

Strength:  Strict Pull-ups 5-5-5-5-5

4 Rounds for time:

1:00 max push press
1:00 max squat
1:00 max KB Swings
1:00 Rest

Post reps to comments.  Cash Out:  L-Hang (1 min)

Wednesday, December 30, 2015

WOD 123015

WOD 123015

Strength:  Cleans 3-3-3-3-3

4 Rounds for time:

Buy in:  800m run
8 Deadlifts
8 Burpee over bar
8 Pull-ups
8 Box Jumps
Finish with 800m run

Post times to comments.

Tuesday, December 29, 2015

WOD 122915

WOD 122915

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

25 OH Lunge Steps
15 Push Press
25 Double Unders (75 Singles)
15 Hang Power Cleans

Post times to comments.  Cash Out:  1:00 Weighted Plank

Monday, December 28, 2015

WOD 122815

WOD 122815

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

12 HR Push-ups
15 Box Jumps
20 Sit-ups

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

Tuesday, December 22, 2015

WOD 122315

WOD 122315

Strength:  Floor Press 3-3-3-3-3

AMRAP in 12 min:

12 Jumping Squats
15 HR Push-ups
18 KB Swings

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

WOD 122215

WOD 122215

Strength:  Front Squat 3-3-3-3-3

For time:

800m run
Then 2 rounds of:
30 Push Press
30 Weighted Sit-ups
then:
800m run

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

Monday, December 21, 2015

WOD 122115

WOD 122115

Strength:  Strict Pull-ups 4-4-4-4-4

12 Days of Christmas for time:

1 DEAD LIFT 275
2 BACK SQUAT 225
3 POWER CLEAN 185
4 PULL UPS
5 BURPEES
6 PUSH UPS
7 SIT UPS
8 WALL BALLS
9 PUSH PRESS 135
10 THRUSTERS 135
11 BOX JUMPS 36IN
12 1200 METER ROW

Post times to comments.  Thanks Josh Harwell for coming up with this one!

Wednesday, December 16, 2015

WOD 121615

WOD 121615

Strength:  Deadlift 3-3-3-3-3

AMRAP in 17 min:

11 Front Squats
35 Double Unders (105 singles)
20 Med ball sit-ups
5 Wall Walks

Post rounds to comments.  Cash Out:  1:00 Weighted Planks x 2

Tuesday, December 15, 2015

WOD 121515

WOD 121515

Strength:  Floor Press 3-3-3-3-3

AMRAP in 20 min:

10 Buprees
10 Pull-ups
15 Wall Balls
200m  Run

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


Monday, December 14, 2015

WOD 121415

WOD 121415

Skill:  Med Ball clean work for 5 min
Strength:  Cleans 3-3-3-3-3

AMRAP in 8 min:

3-6-9-12...etc
Box Jumps
Push Press

Post rounds to comments.  Cash Out:  800m run for time

Saturday, December 12, 2015

WOD 121215

WOD 121215

Strength:  Cleans 3-3-3-3-3

AMRAP in 15 min:

10 Pull-ups
15 HR Push-ups
250m Row

Post rounds to comments.

Thursday, December 10, 2015

WOD 121015

WOD 121015

Strength:  Shoulder Press 3-3-3-3-3

Tabata Squat
Tabata Deadlift 155#
Tabata Squat
Tabata Deadlift 155#

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.  Post total reps from all 32 intervals to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 3

Wednesday, December 9, 2015

WOD 120915

WOD 120915

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

35 Double Unders or 105 Singles
15 OH Sit-ups
10 Thrusters

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

Tuesday, December 8, 2015

WOD 120815

WOD 120815

Skill: 10 minute Front Squat work

AMRAP in 18 min:

7 Power Cleans
14 Burpees
21 Cal row or 400m run

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

Monday, December 7, 2015

WOD 120715

WOD 120715

Skill:  Sumo Deadlift High Pull work for 10 minutes

"Christine"

3 rounds for time:

500m row
12 Deadlift (75% of Body Weight)
21 Box Jumps

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

Wednesday, December 2, 2015

WOD 120215

WOD 120215

Strength:  Back Squat 3-3-3-3-3

2 rounds for time:

500m row
400m run
75 Sit-ups

Post times to comments.  Cash Out:  50 Sledge Strikes each hand.



Tuesday, December 1, 2015

WOD 120115

WOD 120115

Strength:  Deadlift 3-3-3-3-3

For time:

20 Burpee Box Jumps
20 Knees to Elbow
20 Push Press
20 Pull-ups
20 KB Swings
20 Pull-ups
20 Push Press
20 Knees to Elbows
20 Burpee Box Jumps

Post times to comments.

Monday, November 30, 2015

WOD 113015

WOD 113015

Strength:  Push Press 3-3-3-3-3

3 rounds for time:

30 Wall balls
400m run

Post times to comments.  Cash Out:  Flutter Kicks (:30 on/:30 off) x 2

Tuesday, November 24, 2015

WOD 112415

WOD 112415

Skill:  Squat - 15 minutes of squat technique practice.

AMRAP in 20 min:

15 Goblet Squats
10 Push-ups
5 Cleans
200m Run

Post rounds to comments.  Cash Out: 1 min L Hang


Monday, November 23, 2015

WOD 112315

WOD 112315

Strength:  Shoulder Press 3-3-3-3-3

15-12-9 reps for time:

Clean and Jerks
Chest to Bar Pull-ups

Post times to comments.  Cash Out:  750m row for time.


Thursday, November 19, 2015

WOD 111915

WOD 111915

Strength:  Deadlift 3-3-3-3-3

Partner Workout:

EMOM for 20 min:

20 Push-ups
5 Burpee Pull-ups

Every minute partner A completes push-ups while partner B completes burpee pull-ups and then switch exercises each minute.

Wednesday, November 18, 2015

WOD 111815

WOD 111815

Strength:  Floor Press 3-3-3-3-3

For time:

800m Run
50 Sit-ups
50 DU's or 150 Singles
400m Run
35 Sit-ups
35 DU's or 105 Singles
200m Run
25 Sit-ups
25 DU's or 75 Singles

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


Tuesday, November 17, 2015

WOD 111715

WOD 111715

Strength:  Cleans 3-3-3-3-3

10 Rounds of Cindy for time:

5 Pull-ups
10 Push-ups
15 Squats

Post times to comments.  Cash out:  ME Sit-ups in 1 min

Monday, November 16, 2015

WOD 111615

WOD 111615

Strength:  EMOM for 10 min:  Odds: 4-6 Strict Pull-ups, Evens: 12-15 Strict Push-ups

10-20-30 reps for time:
Burpees
KB Swings

Post times to comments.  Cash Out:  Flutter Kicks (:30 on/:30 off) x 2

Saturday, November 14, 2015

WOD 111415

WOD 111415

Strength:  Back Squat 3-3-3-3-3

AMRAP in 15 min: 

400m run
5 Ring Dips
20 Squats
40 DU's or 120 Singles

Post rounds to comments.

Friday, November 13, 2015

WOD 111315

WOD 111315

Strength:  Push Press 3-3-3-3-3

21-15-9 for time:

Pull-ups
Box Jumps

Post times to comments.  Cash Out:  1000m row

Thursday, November 12, 2015

WOD 111215

WOD 111215

Strength:  Deadlift 3-3-3-3-3

For time:
800m Run
40 Sit-ups
40 Push-ups
40 Walking Lunges
40 Jumping Pull-ups
40 KB Swings
40 Deadlifts
800m Run

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

Wednesday, November 11, 2015

WOD 111115

WOD 111115
The Three Wise Men Veterans Day Tribute launched a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we asked individuals to participate in a tribute workout in their home gyms across the country on Wednesday, November 11th.
We kicked off the campaign for our veterans with a special tribute event on the deck of the USS Midway in San Diego, California on October 18, 2014. This year, we are back and hosting the Tribute event back on the Midway on Nov 7th, then around the nation on Nov 11th. These warriors fought for our country, now it is our turn to fight for them.

THE WORKOUT

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Tuesday, November 10, 2015

WOD 111015

WOD 111015

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

20 Wall balls
15 Box Jumps
10 Pull-ups

Post times to comments.  Cash Out:  500m row

Monday, November 9, 2015

WOD 110915

WOD 110915

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

5 Toe to Bar
7 Push Press
8 Cleans

Post rounds to comments.  Cash Out:  800m run for time.

Wednesday, November 4, 2015

WOD 110515

WOD 110515

Strength:  floor Press 3-3-3-3-3

For time:
400m run
50 push ups
800m run
50 pull ups

Post times

Monday, November 2, 2015

WOD 110315

WOD 110315

Strength:  Deadlift: 3-3-3-3-3

AMRAP in 15 min:

5 Burpee Pull-ups
10 Ring Rows
15 Goblet Squats

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

Thursday, October 29, 2015

WOD 102915

WOD 102915

Skill:  Double Unders for 5 min

For time:

50 Wall balls
15 Pull-ups
30 Wall Balls
10 Pull-ups
15 Wall Balls
5 Pull-ups

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

Wednesday, October 28, 2015

WOD 102815

WOD 102815

Strength:  Floor Press 3-3-3-3-3

3 Rounds for time:

15 Hang Power Cleans
400m Run

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

Tuesday, October 27, 2015

WOD 102715

WOD 102715

Strength:  Deadlift 3-3-3-3-3

5 Rounds for time:

12 Pull-ups
12 Box Jumps
12 Ring Dips

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

Monday, October 26, 2015

WOD 102615

WOD 102615

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

20 KB Swings
20 Burpees
5 Handstand Push-ups

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

Tuesday, October 20, 2015

WOD 102015

WOD 102015

Strength:  Push Press 3-3-3-3-3

5 Rounds for time:

200m Run
15 Burpees

Post times to comments.  Cash Out:  1:00 L-Hang (1:00 min total of work, rest when you need to rest)

Sunday, October 18, 2015

WOD 101915

WOD 101915

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

10 Box Jumps
10 Push Press

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

Friday, October 16, 2015

WOD 101615

WOD 101615

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

8 Pull-ups
12 Wall balls
16 HR Push-ups

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

Thursday, October 15, 2015

WOD 101515

WOD 101515

Strength:  Bask Squat 3-3-3-3-3

"Christine"

3 Rounds for time:

500m row
12 Dead Lifts (BW/75% of BW)
21 Box Jumps

Post times to comments.  Cash Out:  ME strict Ring Dips x 2.  BW = Body Weight

Wednesday, October 14, 2015

WOD 101415

WOD 101415

Strength:  3 Strict Pull-ups + 2 Kipping Pull-ups x 5

AMRAP in 7:00

100m Run
7 Thrusters

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

Tuesday, October 13, 2015

WOD 101315

WOD 101315

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

1:30 on/1:30 off of:
Burpees
KB Swings
Calorie Row

Do 1:30 of work of burpees, then 1:30 rest, 1:30 of KB Swings, 1:30 rest, 1:30 of rowing and then repeat two more times.  Cash Out:  ME Sit ups in 2 min

Saturday, October 10, 2015

WOD 101015

WOD 101015

Strength:  Push Press 3-3-3-3-3

5 Rounds for time: 

400m run
20 Wall balls
20 Box Jumps

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

Wednesday, October 7, 2015

WOD 100715

WOD 100715

Strength:  Deadlift 3-3-3-3-3

AMRAP in 7:00 min

3,6,9,12, etc...

Clean and Jerks
Toes to Bar

Post rounds to comments.  Cash Out:  800m Run for time.

Monday, October 5, 2015

WOD 100515

WOD 100515

Strength:  Ring Dips 5-5-5-5-5

3 Rounds for time:

50 Walking Lunges
30 V-ups
10 Pull-ups

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

Saturday, October 3, 2015

WOD 100315

WOD 100315

Strength:  Floor Press 4-4-4-4-4

For time:

Run a 5k

Post times to comments.

Friday, October 2, 2015

WOD 100215

WOD 100215

Strength:  Ring Rows 7-7-7-7-7


3 Rounds for time:
500m row
20 toes to bar
20 Push-ups
400m Run

Post times to comments.

Thursday, October 1, 2015

WOD 100115

WOD 100115

Strength:  Push Press 3-3-3-3-3

3 rounds for time:

50 Squats
7 Pull-ups
7 Ring Dips
10 Hang Power Cleans

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

Wednesday, September 30, 2015

WOD 093015

WOD 093015

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

20 Walking Lunges
16 Pull-ups
12 Push Press

Post times to comments.  Cash Out:  L-Hang 1:00 concurrent.

Tuesday, September 29, 2015

WOD 092915

WOD 092915

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 15 min:

10 Thrusters
15 HR Push-ups
100m Farmer's Carry

Post rounds to comments.  Cash Out:  750m row for time.

Monday, September 28, 2015

WOD 092815

WOD 092815

Strength:  Floor Press 3-3-3-3-3

AMRAP in 10 min:

5 Cleans
5 Burpee Over Bars
5 Pull-ups

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


Thursday, September 24, 2015

WOD 092415

WOD 092415

Strength:  Back Squat 3-3-3-3-3

4 Rounds for time:

200m Run
10 Burpee Pull-ups
15 Box Jumps
20 Wall Balls

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

Wednesday, September 23, 2015

WOD 092315

WOD 092315

Strength:  Deadlift 3-3-3-3-3

5 Rounds for time:

15 Burpees
50 Double Unders or 150 Singles

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

Tuesday, September 22, 2015

WOD 092215

WOD 092215

Strength:  Ring Rows 7-7-7-7-7

AMRAP in 18 min:

400m Run
5 Thrusters
10 Pull-ups
15 Box Jumps

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


Monday, September 21, 2015

WOD 092115

WOD 092115

Strength:  Push Press 3-3-3-3-3

30-25-20-15-10 reps for time:

KB Swings
HR Push-ups

Post times to comments.  Cash Out:  800m Run

Wednesday, September 16, 2015

WOD 091615

WOD 091615

Strength:  Floor Press 5-5-5-5-5

10-1 reps for time:

Pull-ups
Cleans

Post times to comments.  Cash Out:  10 Turkish Get-ups (10 each arm)

Tuesday, September 15, 2015

WOD 091515

WOD 091515

Strength:  Back Squat 3-3-3-3-3

"Nancy"

5 Rounds for time:
400m Run
15 OH Squats (96/65)

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

Monday, September 14, 2015

WOD 091415

WOD 091415

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

3,6,9,12...etc.
Push Press
OH Sit ups

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

Saturday, September 12, 2015

WOD 091215

WOD 091215

Strength:  Push Press 3-3-3-3-3

AMRAP in 20 min:

10 Burpee Pull-ups
15 KB Swings

Post rounds to comments.

Friday, September 11, 2015

WOD 091115

WOD 091115

9/11 Tribute Workout

2001m Row or 2001m Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170/120)
11 Handstand Push-ups
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Row or 2001m Run

*If you start with a row, finish with a run and vice versa.

The 2001m row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
The 125lb Thrusters represent the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower.
The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined.
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center.

*35:00 Cap

Wednesday, September 9, 2015

WOD 090915

WOD 090915

Strength:  Shoulder Press 3-3-3-3-3

"Grace"

For time:
30 Clean and Jerks (135/95)

Cash Out:  500m row x 2

Tuesday, September 8, 2015

WOD 090815

WOD 090815

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

20 HR Push-ups
15 Box Jumps
10 Thrusters
100m Run

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

Monday, September 7, 2015

WOD 090715

WOD 090715

Strength:  Floor Press 3-3-3-3-3

AMRAP in 15 min:

10 Burpee Pull-ups
15 KB Swings
200m Run

Post rounds to comments.  Cash Out:  ME Push-ups

Friday, September 4, 2015

WOD 090415

WOD 090415

Strength:  Ring Dips 5-5-5-5-5

AMRAP in 10 min:

5 Pull-ups
15 Sit-ups
25 KB Swings

Post rounds to comments.  Cash Out:  800m run for time.

Thursday, September 3, 2015

WOD 090315

WOD 090315

Strength:  Deadlift 3-3-3-3-3

For time:

30 Pull-ups
30 Front Squats
30 Burpees
20 Pull-ups
20 Front Squats
20 Burpees
10 Pull-ups
10 Front Squats
10 Burpees

Post times to comments.  Cash Out:  500m Row

Wednesday, September 2, 2015

WOD 090215

WOD 090215

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP:  3:00 min work, 3:00 Rest
                 2:00 min work, 2:00 Rest
                 1:00 min work, Done

15 Wall Balls
9 Box Jumps

Post rounds to comments.  Cash Out:  ME Sit-ups in 2 min

Tuesday, September 1, 2015

WOD 090115

WOD 090115

Strength:  Front Squat 3-3-3-3-3

21-15-9 reps for time:

Burpees
Push-Press
Sit-ups

Post times to comments.  Cash Out:  ME Push-ups in 1:00 x 2 (1 min on/ 1 min off)

Monday, August 31, 2015

WOD 083115

WOD 083115

Strength:  Push Press 3-3-3-3-3


2 Rounds for time:

15 KB Swings
15 Squats
500m Row
15 KB Swings
15 Squats
400m Run

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

Saturday, August 29, 2015

WOD 082915

WOD 082915

AMRAP in 20 min:

400 m run
25 DU's
15 Deadlifts

Post Rounds to comments.

Friday, August 28, 2015

WOD 082815

WOD 082815

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

12 Burpee Pull-ups
10 Ring Rows
8 Goblet Squats

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

Wednesday, August 26, 2015

WOD 082615

WOD 082615

Strength:  Shoulder Press 3-3-3-3-3

AMRAP in 12 min:

18 Wall balls
18 Hang Cleans

Post rounds to comments.  Cash Out:  EMOM for 5 min:  100m Sprints

Tuesday, August 25, 2015

WOD 082515

WOD 082515

Strength:  Ring Dips 4 x 10-12 reps

3 Rounds for time:

400m run
20 Push Press
20 KB Swings
20 Knees to Elbows

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

Monday, August 24, 2015

WOD 082415

WOD 082415

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 min:

8 Pull-ups
15 Push-ups
30 DU's or 90 Singles

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

Friday, August 21, 2015

WOD 082315

WOD 082315

Strength:  Clean and Jerk 3-3-3-3-3

AMRAP in 12 min:

12 Goblet Squats
50 DU's or 150 Singles
15 Sumo Deadlift High Pulls

Post rounds to comments.

WOD 082215

WOD 082215

Strength:  Strict Pull-ups 5-5-5-5-5

10-1 reps for time:

Burpee Box Jumps
Push Press

Post times to comments.

WOD 082115

WOD 082115

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

10 Pull-ups
20 OH Lunges


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

Thursday, August 20, 2015

WOD 082015

WOD 082015

Strength:  OH Squat 3-3-3-3-3

21-15-9 reps for time:

Deadlift
Wall Balls

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

Wednesday, August 19, 2015

WOD 081915

WOD 081915

Strength:  Front Squat 3-3-3-3-3

AMRAP in 20 min:

200m Run
15 OH Sit-ups
10 Power Cleans

Post rounds to comments.  Cash Out:  ME Push-ups in 1 min

Tuesday, August 18, 2015

WOD 081815

WOD 081815

Strength:  Floor Press 3-3-3-3-3

3 Rounds for time:

400m Run
10 Push Press
15 Box Jumps
15 KB Swings

Post times to comments.  Cash Out:  ME ring dips x 2

Monday, August 17, 2015

WOD 081715

WOD 081715

Strength:  EMOM for 5 min:

5 Clean and Jerks

then; 4 max effort Pull-ups with a :02 hold with your chin over the bar

AMRAP in 2:00 x 3 with a :90 rest between:

5 Thrusters
5 Burpee over bars

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

Friday, August 14, 2015

WOD 081415

WOD 081415

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

20 Burpees
40 Squats
400m Run

Post times to comments.  Cash Out:  Flutter Kicks for 2 min

Wednesday, August 12, 2015

WOD 081215

WOD 081215

Strength:  Front Squat 3-3-3-3-3

5 Rounds for time:

20 KB Swings
10 OH Squat
200m Row

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off)

Tuesday, August 11, 2015

WOD 081115

WOD 081115

Strength:  Cleans 3-3-3-3-3

AMRAP in 15 min:

10 Burpee Box Jumps
12 Push Press
14 Toes to Bar

Post rounds to comments.  Cash out:  Ring Dips (10-12 reps) x 4

Monday, August 10, 2015

WOD 081015

WOD 081015

Strength:  Deadlift 3-3-3-3-3

TABATA this:

KB Swings
Push-ups
Wall Balls
Pull-ups
Row

Post score to comments.  20 seconds of work followed by 10 seconds of rest repeated 8 times

Friday, August 7, 2015

WOD 080915

WOD 080915

Strength:  Push Press 4-4-4-4-4

10-1 reps for time:

Thrusters
KB Swings

Post times to comments.

WOD 080815

WOD 080815

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

20 OH Lunges
15 Burpees
10 Ring Dips


Post rounds to comments.

Wednesday, August 5, 2015

WOD 080515

WOD 080515

Strength:  Back Squat 3-3-3-3-3

"Grace"

For time:

30 Clean and Jerks (135/95#)

Post times to comments.  Cash Out:  40 Jumping Squats


Tuesday, August 4, 2015

WOD 080415

WOD 080415

Strength:  EMOM for 5 min:  4 Clean and Jerks

4 Rounds for time:

15 Pull-ups
20 Wallballs

Post times to comments.  Cash Out:  800m run for time.

Monday, August 3, 2015

WOD 080315

WOD 080315

Strength:  Max Pull-ups x 3

AMRAP in 15 min:

200m run
12 Box Jumps
12 HR Push-ups
12 KB Swings

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

Tuesday, July 28, 2015

WOD 072815

WOD 072815

Strength:  Push Press 3-3-3-3-3

400m Run, then
4 Rounds for time:

10 Burpee Pull-ups
15 Wall Balls
20 OH Walking Lunges

End with a 400m run.  Post times to comments.  Cash Out:  1:00 L Hang

Monday, July 27, 2015

WOD 072715

WOD 072715

Strength:  Front Squat 3-3-3-3-3

For time:

10-8-6-4-2-4-6-8-10 reps

Goblet Squats
KB Swings
Burpees

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

Friday, July 24, 2015

WOD 072415

WOD 072415

Strength:  Front Squat 3-3-3-3-3

For time:

100 Sit-ups
100 Double Unders (or 300 Singles)
50 HR Push-ups
50 Pull-ups

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

Thursday, July 23, 2015

WOD 072315

WOD 072315

Strength:  Floor Press 3-3-3-3-3

AMRAP in 5 min x 2

5 Push Press
7 Power Cleans
9 Air Squats

Rest 4 min between rounds.  Cash Out:  30 Knees to Elbow.


Friday, July 17, 2015

WOD 071715

WOD 071715

Strength:  Strict pull-ups 4-4-4-4-4

4 Rounds for time:

200m Run
10 Thrusters
15 Box Jumps

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/ :45 off)

Thursday, July 16, 2015

WOD 071615

WOD 071615

Strength:  Ring Rows 8-8-8-8-8

Ladder in 10 min:
2,2,4,4,6,6....etc

Deadlift
Burpees

Post to comments.  Cash Out:  25 Toes to Bar

Tuesday, July 14, 2015

WOD 071415

WOD 071415

Strength:  Front Squat 3-3-3-3-3

3 Rounds for time:

35 HR Push-ups
25 KB Swings
15 Pull-ups
5 Squat Clean Thrusters

Post times to comments.  Cash Out:  800m Run for time.


Monday, July 13, 2015

WOD 071315

WOD 071315

Strength:  Deadlift:  3-3-3-3-3

AMRAP in 12 min:

400m run
6 Cleans
9 Wall Balls
12 Pull-ups

Post rounds to comments.  Cash Out:  Russian Twists for 1:00 cumulative.

Sunday, July 12, 2015

WOD 071215

WOD 071215

Strength:  Strict Press 3-3-3-3-3

EMOM for 12 min:

5 Thrusters
3 Pull-ups

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

Friday, July 10, 2015

WOD 071015

WOD 071015

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

12 Burpee Pull-ups
10 Cleans
8 Push Press
100m run

Post rounds to comments.  Cash Out:  Flutter Kicks in 2:00

Thursday, July 9, 2015

WOD 070915

WOD 070915

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

10 Wall Balls
15 Ring Rows
20 HR Push-ups

Post rounds to comments.  Cash Out:  500m Row

Wednesday, July 8, 2015

WOD 070815

WOD 070815

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

12 Burpees
10 SDHP
8 Ring Dips

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

Tuesday, July 7, 2015

WOD 070715

WOD 070715

Strength:  Back Squat 3-3-3-3-3

4 Rounds for time:

200m Run
15 OH Sit-ups
15 Push Press

Post times to comments.  Cash Out:  100 Jumping Squats

Sunday, July 5, 2015

WOD 070615

WOD 070615

Strength:  Deadlift: 3-3-3-3-3

"Cindy"

AMRAP in 20 min:

5 pull-ups
10 Push-ups
15 Squats

Post rounds to comments.

Thursday, July 2, 2015

WOD 070215

WOD 070215

Strength:  Front Squat 3-3-3-3-3

AMRAP in 12 min:

200m Run
6 Thrusters
6 Burpee of Bars

Post rounds to comments.  Max Effort Ring Dips x 2

Tuesday, June 30, 2015

WOD 063015

WOD 063015

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

5 Deadlift
10 Burpee Bar Jumps
15 Wallballs

Post rounds to comments.  Cash Out:  ME Sit-ups in 2 min

Sunday, June 28, 2015

WOD 062815

WOD 062815

Strength:  Deadlift 3-3-3-3-3

For time:

Run 5k

Post times to comments.

Saturday, June 27, 2015

WOD 062715

WOD 062715

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

20 Wallballs
15 Burpees
10 Cleans

Post times to comments.

Thursday, June 25, 2015

WOD 062515

WOD 062515

Strength:  Ring Rows 7-7-7-7-7
                 Strict Pull-ups 3-3-3-3-3

AMRAP in 15 min:

200m Run
15 Goblet Squats
20 Walking Lunges
25 Push-ups

Post rounds to comments.  Cash Out:  ME Flutter Kicks in 2:00

Wednesday, June 24, 2015

WOD 062415

WOD 062415

Strength:  Ring Rows 7-7-7-7-7

21-18-15-12-9-6-3 reps for time:

KB Swings
HR Push-ups
Double Unders

Post times to comments.  Cash Out:  800m run for time

Tuesday, June 23, 2015

WOD 062315

WOD 062315

Strength:  Floor Press 3-3-3-3-3

For time:

100m Run
20 Burpees
200m Run
30 Push Press
300m Run
40 Box Jumps
400m Run

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

Thursday, June 18, 2015

WOD 062115

WOD 062115


Strength:  Deadlift 3-3-3-3-3


10-1 reps for time:


Burpees
Ring Rows


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

WOD 062015


WOD 062015




Strength:  Back Squats 4-4-4-4-4




4 Rounds for time:




12 Jumping Squats
15 Pull-ups




Post times to comments.

WOD 061915

WOD 061915


Strength:  Front Squat 3-3-3-3-3


AMRAP in 15 min:


6 Burpee Box Jumps
12 KB Swings
18 Med Ball Sit-ups


Post rounds to comments.  Cash Out:  500m row

WOD 061815

WOD 061815


Strength:  Push Press 3-3-3-3-3


AMRAP in 12 min:


200m Row
7 Deadlifts
21 Wall Balls


Post rounds to comments.  Cash Out:  ME Push-ups in 2 min

Tuesday, June 16, 2015

WOD 061715

WOD 061715


Strength:  Back Squat 3-3-3-3-3


21-15-9


Push Press
Hang Power Cleans
Box Jumps


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

Sunday, June 14, 2015

WOD 061515

WOD 061515

Strength:  Floor Press 3-3-3-3-3

Cindy

AMRAP in 20 Min:

5 Pull-ups
10 Push-ups
15 Squats

Post rounds to comments.  Cash Out:  100m Sprints

WOD 061415

WOD 061415

Strength:  OH Squats 3-3-3-3-3

AMRAP in 15 min: 

5 Cleans
10 Clapping Push-ups
15 Wall Balls

Saturday, June 13, 2015

WOD 061315

WOD 061315

Strength:  Back Squat 3-3-3-3-3

4 Rounds for time:

25 Squats
15 HR Push-ups
5 Tire Flips

Post times to comments. 

Thursday, June 11, 2015

WOD 061215

WOD 061215

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

5 Ring Rows
10 Ring Dips
15 Box Jumps

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

WOD 061115

WOD 061115

Strength:  Floor Press 3-3-3-3-3

For time:
800m Run
15 Clean and Jerks
400m Run
15 Clean and Jerks
200m Run
15 Clean and Jerks

Post times to comments.  Cash Out:  L Hang (1:00 concurrent total time on bar)

Wednesday, June 10, 2015

WOD 061015

WOD 061015

Strength:  OH Squats

AMRAP in 15 min:

5 Burpee Broad Jumps
10 Pull-ups
15 Wall balls

Post times to comments.

Tuesday, June 9, 2015

WOD 060915

WOD 060915

Strength:  Cleans 3-3-3-3-3

400m Farmers Carry, then

AMRAP in 7 min:

10 KB Swings
10 Burpees

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

Monday, June 8, 2015

WOD 060815

WOD 060815

Strength:  Deadlift 3-3-3-3-3

10-1 reps for time:

Thrusters
KB Swings

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

Sunday, June 7, 2015

WOD 060715

WOD 060715

Strength:  Ring Dips 5-5-5-5-5

For time:

Run 5K

Post times to comments.

Saturday, June 6, 2015

WOD 060615

WOD 060615

Strength:  OH Squats 3-3-3-3-3

AMRAP in 15 min:

200m run
10 Wallballs
20 HR Push-ups
30 Sit-ups

Post rounds to comments. 

Friday, June 5, 2015

WOD 060515

WOD 060515

Strength:  Deadlift 3-3-3-3-3

Tabata This:

Sit ups
Push Press
Calorie Row
Push ups

20 sec on/ 10 sec off x 8 per movement, rest 1 minute and then repeat for the next movement.

Wednesday, June 3, 2015

WOD 060315

WOD 060315

Strength:  Front Squat 3-3-3-3-3

4 rounds for time:

10 Toes to Bar
10 Burpees
200m Run

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

Tuesday, June 2, 2015

WOD 060215

WOD 060215

Strength:  Push Press 3-3-3-3-3

AMRAP in 20 min:

400m run
10 Deadlifts
15 Box Jumps
20 KB Swings

Post rounds to comments.

Monday, June 1, 2015

WOD 060115

WOD 060115

Strength:  Back Squat 3-3-3-3-3

AMRAP in 15 min:

12 Pull-ups
12 HR Push-ups
12 Goblet Squats
100m Farmers Carry

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

Friday, May 29, 2015

WOD 052915

WOD 052915

Strength:  Back Squat 3-3-3-3-3

3 rounds for time:

10 Ring Dips
20 OH Lunges
30 Double Unders or 90 Singles

Post times to comments.  Cash Out:  Flutter Kicks in 1:00

Thursday, May 28, 2015

WOD 052815

WOD 052815

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

20 Box Jumps
*10 Man Makers
*Row-Push-up-Row-Push-up-Squat Clean Thruster (dumbbell)

Post rounds to comments.

Wednesday, May 27, 2015

WOD 052715

WOD 052715

Strength:  Push Press 3-3-3-3-3

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

Front Squats
Bar facing burpees
100m run after each round

Post times to comments.  Cash Out:  ME sit ups in 2:00

Tuesday, May 26, 2015

WOD 052615

WOD 052615

Strength:  Floor Press 3-3-3-3-3

2:00 on/ 2:00 off:

Wall balls
Double Unders
KB Swings
100m Shuttle Runs
Toes to Bar
Burpee Box Jumps
Calorie Row

Post to comments.

Saturday, May 23, 2015

WOD 052415

WOD 052415

Strength:  OH Squats

10-1 reps for time:

Thrusters
Burpee Pull-ups

Post times to comments.

Friday, May 22, 2015

WOD 052215

WOD 052215

Strength:  Back Squat: 3-3-3-3-3

AMRAP in 15 min:

200m run
12 HR Push-ups
15 Goblet Squats
18 KB Swings

Post rounds to comments.

Wednesday, May 20, 2015

WOD 052115

WOD 052015

Strength:  Deadlift 3-3-3-3-3

"Fran"

21-15-9 reps for time:

Thrusters (95/65)
Pull-ups

Post times to comments.

WOD 052015

WOD 052015

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

8 Pull-ups
10 Push Press
12 Burpee Over Bar
14 SDHP

Post times to comments.  Cash Out:  750m row


Monday, May 18, 2015

WOD 051915

WOD 051915

Strength:  Strict Pull-ups 5-5-5-5-5

AMRAP in 15 min:

8 Burpees
12 Push Press
16 OH Sit-ups

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

WOD 051815

WOD 051815

Strength:  Floor Press 3-3-3-3-3

For time:

60 Double Unders or 180 Singles
50 Wall Balls
40 Box Jumps
30 Wall Balls
20 Toes to Bar
10 Wall Balls

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


Sunday, May 17, 2015

WOD 051715

WOD 051715

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

10 Box Jumps
15 HR Push-ups
20 Push Press

Post times to comments.

Saturday, May 16, 2015

WOD 051615

WOD 051615

Strength:  Back Squat 3-3-3-3-3

10-1 reps for time:

Wall Balls
Burpee Pull-ups

Cash Out:  Cleans 3-3-3-3-3

Thursday, May 14, 2015

WOD 051415

WOD 051415

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

12 Pull-ups
15 Wall Balls
18 OH Lunges
21 KB Swings

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

Wednesday, May 13, 2015

WOD 051315

WOD 051315

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

10 Ring Rows
10 Ring Dips
10 Squats
1 Clean

Post rounds to comments.  Cash Out:  Alternating Turkish Get-ups for 1:00

Tuesday, May 12, 2015

WOD 051215

WOD 051215

Strength:  Deadlift 3-3-3-3-3

10 Rounds for time:

10 HR Push-ups
10 Sit-ups
5 Burpee Box Jumps

Post times to comments.  Cash Out:  500m Row

Monday, May 11, 2015

WOD 051115

WOD 051115

Strength:  Back Squat 3-3-3-3-3

AMRAP in 15 min:

6 Squat Cleans
12 Pull-ups
200m Run

Post rounds to comments.  Cash Out:  Weighted Plank (1:00 on/ 1:00 off) x 2

Tuesday, May 5, 2015

WOD 050515

WOD 050515

Strength:  Deadlift 3-3-3-3-3

AMRAP in 20 minutes of:
5 box jumps, 30/24inches
5 handstand pushups
5 power cleans, 135/95lbs
5, 1 arm thrusters right, 1.5/1 pood
5, 1 arm thrusters left, 1.5/1 pood
Post rounds to comments. Happy Cinco de Mayo!


Monday, May 4, 2015

WOD 050415

WOD 050415

Strength:  OH Squat 3-3-3-3-3

4 Rounds for time:

21 Goblet Squats
9 Burpees
100m run

Post times to comments.  1:00 Russian Twist, 1:00 Flutter Kicks, 1:00 Rest x 2

Saturday, May 2, 2015

WOD 050315

WOD 050315

AMRAP in 7 min:

40 Double Unders
20 Push Press

then , AMRAP in 4 min:

8 Power Clean
16 Sit-ups

Post rounds to comments. 

Friday, May 1, 2015

WOD 050215

WOD 050215

Strength:  Deadlift 3-3-3-3-3

For time:

5K

Post times to comments.

Thursday, April 30, 2015

WOD 050115

WOD 050115

Strength:  Clean 3-3-3-3-3

4 Rounds for time:

10 Ring Dips
15 Sit-ups
20 OH Lunges

Post times to comments.  Cash Out:  800m run for time.

Wednesday, April 29, 2015

WOD 043015

WOD 043015

Strength: push press 3-3-3-3-3

AMRAP in 20 mins:
20 wall balls
20 kb swings
20 push ups
200 m run

Post rounds to comments.

Cash out: ME ring dips

Tuesday, April 28, 2015

WOD 042915

WOD 042915

Strength:  Strict Pull-ups 4-4-4-4-4

3 Rounds for time:

400m run
5 Handstand push-ups
15 Goblet Squats
25 KB Swings

Post times to comments.

Monday, April 27, 2015

WOD 042815

WOD 042815

Strength:  Deadlift 3-3-3-3-3

AMRAP in 10 min:

10 Clean and Jerk
15 pull-ups
20 Squats

Post rounds to comments.  Cash Out:  ME Sit-ups in 2 min

Sunday, April 26, 2015

WOD 042715

WOD 042715

Strength:  Push Press 3-3-3-3-3

2 min on/ 2 min off x 5 rounds:

12 Wall balls
12 Box Jumps

Start each round where you left off to get one score.  Cash Out:  500m Row for time

Friday, April 24, 2015

WOD 042415

WOD 042415

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

15 KB Swings
20 Box Jumps
500m Row

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

Wednesday, April 22, 2015

WOD 042215

WOD 042215

Strength:  Floor Press 3-3-3-3-3

10,9,8... 1 reps for time:

Thrusters
Burpee Pull-ups

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




Monday, April 20, 2015

WOD 042015

WOD 042015

Strength:  Turkish Get-ups 4-4-4-4-4

800m Run then,
3 Rounds

15 Deadlifts
10 Pull-ups
5 Push Press

then 800m Run.  Post times to comments.

Sunday, April 19, 2015

WOD 041915

WOD 041915

Strength:  Strict Pull-ups 4-4-4-4-4

For time:

Run/Row 400m
20 Push Press
30 Burpees
40 Front Squats
30 Burpees
20 Push Press
Run 400/Row 400m

Post times to comments.

Thursday, April 16, 2015

WOD 041615

WOD 041615

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

10 Ring Rows
20 Squats
30 KB Swings

Post times to comments.

WOD 041615

WOD 041615

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:
400m run
10 Hang Power Cleans
10 Push Jerks
10 Box Jumps

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

Tuesday, April 14, 2015

WOD 041415

WOD 041415

Strength:  Cleans 3-3-3-3-3

AMRAP in 7 min:

40 DU's or 120 Singles
20 Push Press

Then, AMRAP in 4 min:

8 Power Cleans
16 Sit-ups

Post to comments.

Monday, April 13, 2015

WOD 041315

WOD 041315

Strength:  Push Press 3-3-3-3-3

10 rounds for time:

5 Front Squats
5 Handstand Push-ups/ Strict Press

Post times to comments.  Cash Out:  750m row

Saturday, April 11, 2015

WOD 41115

WOD 041115

Strength: Deadlift 3-3-3-3-3

AMRAP in 15 min:

200m run
20 Jumping Squats
15 KB Swings
10 Clapping Push-ups

Post rounds to comments.

Thursday, April 9, 2015

WOD 040915

WOD 040915

"Cindy"

AMRAP in 20 min:

5 Pull-ups
10 Push-ups
15 Squats

Post rounds to comments.

Wednesday, April 8, 2015

WOD 040815

WOD 040815

Strength:  Front Squat 3-3-3-3-3

3 Rounds for max rep:

1:00 Clean and Jerk
1:00 Burpee over bar
1:00 OH Lunge
1:00 Sit-ups

Rest 1 minute between rounds.  Post total reps to comments.  Cash Out:  500m row

Tuesday, April 7, 2015

WOD 040715

WOD 040715

Strength:  Push Press 3-3-3-3-3

5 Rounds:

AMRAP in 3 min:

9 Wallballs
9 Burpees
3 Deadlifts

-Rest 1 min between rounds, score is total reps across all 5 rounds.  Cash Out:  100m Sprint x 4


Monday, April 6, 2015

WOD 040615

WOD 040615

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

200m Med Ball Carry
30 HR Push-ups
20 Wall balls
10 Pull-ups

Post times to comments.  Cash Out:  :30 Russian Twists, :30 Sit-ups, :30 Flutter Kicks

Saturday, April 4, 2015

WOD 040415

WOD 040415

Strength:  Deadlift 3-3-3-3-3

4 rounds for time:

400m run
8 Thrusters
10 Pull-ups
30 DU's or 90 Singles

Post times to comments.

Wednesday, April 1, 2015

WOD 040215

WOD 040215

Strength:  Cleans 3-3-3-3-3

AMRAP in 15 min:

100m Farmers Carry
12 Push Press
10 Jumping Lunges
8 Ring Dips

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

WOD 040115

WOD 040115

Strength:  Push Press 3-3-3-3-3

For 9 minutes rotate through the following 3 stations on the minute:

Minute 1 - 8 Burpees to target
Minute 2 - 10 Deadlifts
Minute 3 - 12 Russian Twists

Post results to comments.  Cash Out:   500m row for time.

Tuesday, March 31, 2015

WOD 033115

WOD 033115

Strength:  Back Squat 3-3-3-3-3

For time:

40 Wall Balls
40 KB Swings
40 Push-ups
40 Goblet Squats
40 Pull-ups

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

Monday, March 30, 2015

WOD 033015

WOD 033015

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

400m run
10 Hang Power Cleans
10 OH Sit-ups
10 Box Jumps

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



Saturday, March 28, 2015

WOD 032815

WOD 032815

Strength:  OH Squat 3-3-3-3-3

21-15-9 rep for time:

Wall Balls
KB Swings
Burpees

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

Thursday, March 26, 2015

WOD 032615

WOD 032615

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

10 Burpees
15 Walking Lunges
20 KB Swings

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

Wednesday, March 25, 2015

WOD 032515

WOD 032515

Strength:  Push Press 3-3-3-3-3

10-1 reps for time:

Wall Balls
Burpee Pull-ups

Post times to comments.  Cash Out:  800m run for time

Tuesday, March 24, 2015

WOD 032415

WOD 032415

Strength:  Back Squat 3-3-3-3-3

AMRAP in 15 min:

7 Squat Cleans
8 Pull-ups
9 Box Jumps
10 HR Push-ups
100m Sprint

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


Monday, March 23, 2015

WOD 032315

WOD 032315

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

30 KB Swings
15 Front Squats
10 Toe 2 Bar

Post times to comments.  Cash Out:  100m Sprint x2


Friday, March 20, 2015

WOD 032115

WOD 032115

Strength:  Back Squat 3-3-3-3-3

10-1 reps for time:

Deadlifts
Wallballs

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

Thursday, March 19, 2015

WOD 031915

WOD 031915

Strength:  Floor Press 3-3-3-3-3

AMRAP in 15 min:

5 Cleans
10 Wall Balls
15 KB Swings
400m Run

Post rounds to comments.

Wednesday, March 18, 2015

WOD 031815

WOD 031815

Strength:  Back Squat 3-3-3-3-3

Tabata this:

Tabata Row
Rest 1 min
Tabata Squats
Rest 1 min
Tabata Push-ups
Rest 1 min
Tabata Sit-ups
Rest 1 min
Tabata Pull-ups

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".

Tuesday, March 17, 2015

WOD 031715

WOD 031715

Strength:  Push Press 3-3-3-3-3

For time:

21 Deadlifts
21 Box Jumps
200m Row
15 Deadlifts
15 Box jumps
400m Row
9 Deadlifts
9 Box Jumps
600m Row

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


Monday, March 16, 2015

WOD 031615

WOD 031615

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

12 Burpee Pull-ups
6 HSPU or Strict Press
200m run

Cash Out:  Turkish Get-ups - 5 each arm x 2

Friday, March 13, 2015

WOD 031315

WOD 031315

Strength:  Handstand Push-ups 4-4-4-4-4

AMRAP in 15 min:

10 Pull-ups
20 OH Lunges
30 Double Unders or 90 singles

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

Wednesday, March 11, 2015

WOD 031115

WOD 031115

Strength:  OH Squat 3-3-3-3-3

EMOM for 10 min:

7 Thrusters
7 Pull-ups
7 Box Jumps

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

Tuesday, March 10, 2015

WOD 031015

WOD 031015

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

500m row
10 Hang Power Cleans
10 Push Jerks
10 Box Jumps

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

Sunday, March 8, 2015

WOD 030915

WOD 030915

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

10 Wall balls
20 Squats
30 Push Ups

Post rounds to comments.  Cash Out:  1:00 Weighted Plank Hold x 2

Thursday, March 5, 2015

WOD 030615

WOD 030615

Strength:  Cleans 3-3-3-3-3

10,9,8....1 for time

Overhead Squats
Burpee Box Jumps

Post times to comments.  Cash Out:  1000m Row

Wednesday, March 4, 2015

WOD 030415

WOD 030415

Strength:  Deadlift 3-3-3-3-3

AMRAP in 10 min:

8 Thrusters
10 Ring Dips
12 Pull-ups

Post rounds to comments.  Cash Out:  (:30 Bicycle, :30 Sit-ups, :30 Rest) x 3

Tuesday, March 3, 2015

WOD 030315

WOD 030315

Strength:  Floor Press 3-3-3-3-3

AMRAP in 15 min:

200m run
10 Pull-ups
15 Goblet Squats
20 HR Push-ups

Post rounds to comments.  Cash Out:  30 Medball Sit-ups, 30 Russian Twists


Monday, March 2, 2015

WOD 030215

WOD 030215

Strength:  Bear Complex @95#

Without stopping or dropping the bar, complete the following sequence, seven times:
  • Power Clean;
  • Front Squat;
  • Push Press (have bar land behind head, in rear-rack position);
  • Back Squat;
  • Push-Press (have bar land on chest, in front-rack position).
3 Rounds for time:

25 KB Swings
25 Burpees

Post times to comments.  Cash Out:  1:00 Weighted Plank x 2

Thursday, February 26, 2015

WOD 022715

WOD 022715

Strength:  Front Squat 3-3-3-3-3

EMOM for 15 min:

5 Deadlifts
10 Push-ups
15 Squats

Post comments.

Wednesday, February 25, 2015

WOD 022515

WOD 022515

Strength:  Strict Press 3-3-3-3-3

21-15-9 for time:

Wall balls
Burpees

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

Monday, February 23, 2015

WOD 022415

WOD 022415

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 min:

5 Power Clean
5 Ring Dips
5 Toes to Bar

Post rounds to comments.  Cash Out:  750m row for time.

WOD 022315

WOD 022315

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

12 Thrusters
15 HR Push-ups
18 KB Swings

Post rounds to comments.  Cash Out:  ME Russian Twists in 1:00

Friday, February 20, 2015

WOD 022115

WOD 022115

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 15 min:

200m run
20 Wall Balls
25 KB Swings

Post rounds to comments.

WOD 022015

WOD 022015

Strength:  Handstand Push-ups 4-4-4-4-4

3 Rounds for time:

12 Deadlifts
12 Lateral Burpees
25 DU's or 75 Singles

Post times to comments.  Cash Out:  500m Row

Thursday, February 19, 2015

WOD 021915

WOD 021915

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

100m Farmers Carry
10 OH Sit-ups
15 HR Push-ups
20 Squats

Post times to comments.  Cash Out:  1 min L-Hang total on a running clock.


Tuesday, February 17, 2015

WOD 021815

WOD 021815

Strength:  OH Squat 3-3-3-3-3

10, 9, 8,7....1 reps for time:

Burpee Box Jumps
Push Press

Post times to comments.  Cash Out:  ME Ring Rows

Monday, February 16, 2015

WOD 021715

WOD 021715

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 min of:

10 Sit-ups
10 Front Squats
10 Box Jumps
10 Push Press

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

Sunday, February 15, 2015

WOD 021615

WOD 021615

Strength:  Thrusters 3-3-3-3-3

21-15-9 reps for time:

Split Jumps
Wall Balls
Russian Twists

Post times to comments.  Cash Out:  1000m row

Saturday, February 14, 2015

WOD 021515

WOD 021515

Strength:  OH Squat 3-3-3-3-3

5 Rounds for time:

4 Thrusters
8 Box Jumps
12 Pull-ups

Post times to comments.

Friday, February 13, 2015

WOD 021415

WOD 021415

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 min:

200m run
15 Wall Balls
20 Walking Lunges

Post rounds to comments.

Thursday, February 12, 2015

WOD 021315

WOD 021315

Strength:  Strict Press 3-3-3-3-3

AMRAP in 10 min:

5 Cleans
5 Lateral Burpees
25 Double Unders or 75 singles

Post rounds to comments.

Wednesday, February 11, 2015

WOD 021215

WOD 021215

Strength:  Floor Press 3-3-3-3-3

TABATA:

Squats
Push-ups
Sit-ups
Row
Pull-ups

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.

Tuesday, February 10, 2015

WOD 021115

021115

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

8 Burpee Box Jumps
12 Deadlifts

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

Monday, February 9, 2015

WOD 021015

WOD 021015

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

For time:

100m run
40 Squats
40 Push-ups
40 Sit-ups

200m Run
30 Squats
30 Push-ups
30 Sit-ups

400m Run
20 Squats
20 Push-ups
20 Sit-ups

800m Run
10 Squats
10 Push-ups
10 Sit-ups

Post times to comments. 

Sunday, February 8, 2015

WOD 020915

WOD 020915

Strength:  Deadlift 3-3-3-3-3

20-15-10-5 reps for time:

Burpees
SDHP
Pull-ups

Post times to comments.  Cash Out:  800m run for time

Friday, February 6, 2015

WOD 020715

WOD 020715

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

10,9,8,7...reps for time:

Front Squats
Burpees

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

Thursday, February 5, 2015

WOD 020615

WOD 020615

Strength:  Push Press 3-3-3-3-3

For time:

5K Run

Post times to comments. 

WOD 020515

WOD 020515

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 15 min:

250m Row
5 Deadlifts
5 Push Press

250m Row
10 Deadlifts
10 Push Press

and so on until 15 minutes is up.

Wednesday, February 4, 2015

WOD 020415

WOD 020415

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

5 Cleans
15 Wall Balls
25 Sit-ups

Post times to comments.  Cash Out:  500m row

Monday, February 2, 2015

WOD 020315

WOD 020315

Strength:  Hang Clean 3-3-3-3-3

AMRAP in 12 min:

200m Run
12 Push Press
10 Bar over Burpees
8 Toes to Bar

Post rounds to comments.  Cash out:  ME Push -ups in 1:00

Sunday, February 1, 2015

WOD 020215

WOD 020215




Strength:  Deadlift 3-3-3-3-3

"Kyle"

3 rounds (one for his wife and two for his children left behind)
40 KB Swings 32K/24K
40 Box Jumps 24"/20"
40 Thrusters 30k/20k
40 Elevated Push-ups (feet on 24" box)

* The 4 movements represent Chris's 4 tours in Iraq and the total reps for each round equal 160 representing Chris's confirmed kills.





DALLAS, TEXAS – Chief Chris Kyle (USN) and his trusted friend, Chad Littlefield, were tragically killed on Saturday, February 2, 2013, by a troubled veteran whom they were trying to help. Chief Kyle lived by a personal motto that “it is our duty to serve those who serve us,” and he and Littlefield died honoring this creed. Above all else, Chief Kyle was a unique individual and an amazingly loving father, husband, son, brother, friend and devout Christian who had a profound effect on the lives of those he touched.

Chief Kyle was publicly known for being the President of Craft International LLC and the author of the best-selling book, American Sniper. Chief Kyle, a former Navy SEAL, served four Combat tours in Operation Iraqi Freedom and elsewhere. For his bravery in battle, he was awarded two Silver Stars, five Bronze Stars with Valor, two Navy and Marine Corp Achievement Medals, and one Navy and Marine Corps Commendation. After retiring from the Navy, Chief Kyle founded Craft International LLC, a military and law enforcement training company, and was involved in numerous charities, including co-founding FITCO Cares Foundation, and other charitable events benefiting wounded and disabled servicemen and women returning from combat.

“Chris was a true American hero having devoted his adult life to serving his country in combat as a member of the U.S. Navy SEALs and in training our military and law enforcement personnel after leaving the Navy. Chris was also an extremely devoted family man – a wonderful husband and loving father. He gave so much of his time to charitable causes that assisted military personnel and their families and died while trying to help a struggling service member. We are all saddened by his tragic death. America lost one of its finest sons and a true patriot. Our thoughts and prayers go out to the Kyle family”_ said Steven Young, Craft’s CEO.

Friday, January 30, 2015

WOD 013015

WOD 013015

Strength:  Front Squat 3-3-3-3-3

For time:

10 Overhead Squat
10 Box Jumps
10 Thrusters
10 Power Cleans
10 Toes to Bar
10 Burpee Pull-ups
10 Toes to Bar
10 Power Cleans
10 Thrusters
10 Box Jumps
10 Overhead Squats


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

Wednesday, January 28, 2015

WOD 012915

WOD 012915

Strength:  Back Squat 3-3-3-3-3

3 Sets:  Every 5 minutes

9-6-3
Hang Power Cleans
Bar Facing Burpees

Post comments.  Cash Out:  :30 Russian Twist, :30 Rest, :30 Sit-ups, :30 Rest; :30 Bicycle

WOD 012815

WOD 012815

Strength:  Strict Pull-ups 5-5-5-5-5

AMRAP in 12 min:

8 Thrusters
12 Ring Dips
100m Famer's Carry

Post round to comments.  Cash Out:  Flutter Kicks 1:00 on/ 1:00 off x 2

Tuesday, January 27, 2015

WOD 012715

WOD 012715

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

5 Power Cleans
10 Box Jumps
15 Wall Balls

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

Saturday, January 24, 2015

WOD 012515

WOD 012515

Strength:  Strict Pull-ups 5-5-5-5-5

AMRAP in 12 min:

6 Push Press
9 Box Jumps
12 Buprees
200m run

Post times to comments. 

Friday, January 23, 2015

WOD 012315

WOD 012315

Strength:  HSPU 4-4-4-4-4

AMRAP in 10 min:

2 Front Squats
2 Bupree Pull-ups
4 Front Squats
4 Burpee Pull-ups
6 Front Squats
6 Burpee Pull-ups

8/8, 10/10 an so on.  Cash Out:  10 Turkish Get-ups (5 each arm)