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)

Wednesday, January 21, 2015

WOD 012215

WOD 012215

Strength:  Cleans 3-3-3-3-3

3 Rounds for time:

30 KB Swings
10 Pull-ups

Post times to comments.  Cash Out:  Row 500m

Tuesday, January 20, 2015

WOD 012115

WOD 012115

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

200m Run
8 OH Squats
6 K2E
4 HSPU's or Shoulder Press

Post rounds to comments.  Cash Out:  8 minutes of work:  1 minute Plank, 1 minute L Hang, 1 minute Sit-ups, 1 minute Bicycle x 2

Monday, January 19, 2015

WOD 012015

WOD 012015

Strength:  Thrusters 3-3-3-3-3

AMRAP in 15 min:

20 KB swings
15 Goblet Squats
400m run

Post rounds to comments.  Cash out:  3 Rds of 15 reps each (OH Sit-ups, Russian Twists, Hollow Rocks)

Sunday, January 18, 2015

WOD 011915

WOD 011915

Martin Luther King Day WOD

For time:

63 Push-ups - 1963 “I have a dream” speech was delivered
64 Squats - 1964 Civil Rights Act was passed
64 Sit-ups - 1964 Nobel Peace Price was won
65 KB Swings - 1965 Voting Rights Act was
68 Wall Balls - 1968 Assassinated

Post times to comments.  Cash Out:  Hollow Holds (:30 on/ :30 off) x 4

Saturday, January 17, 2015

WOD 011815

WOD 011815

Strength:  HSPU 3-3-3-3-3

10,9,8,7,6....1 reps for time:

Pull-ups
Front Squats

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

Thursday, January 15, 2015

WOD011615

WOD 011615

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 15 min:

200m run
12 Front Squats
6 HSPU or Strict Press

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

Wednesday, January 14, 2015

WOD 011515

WOD 011515

Strength:  Deadlift 3-3-3-3-3

5 Rounds for time:

10 SDHP
15 Wallballs
20 HR Push-ups

Post times to comments.  Cash out:  750m row

WOD 011415

WOD 011415

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

5 Burpee Pull-ups
10 Ring Rows
15 Squats

Post rounds to comments.  Cash Out:  Accumulate 4 minute plank.  Each time you drop do 5 Burpees.


Monday, January 12, 2015

WOD 011315

WOD 011315

Strength:  Thrusters 3-3-3-3-3

For time:

500m row
15 Cleans
20 Burpees
20 Front Squats
20 Burpees
15 Clean and Jerk
500m row

Post times to comments.  Cash out:  30 Med Ball sit-ups, 30 Russian Twists.

Sunday, January 11, 2015

WOD 011215

WOD 011215

Strength:  Back Squat 3-3-3-3-3

5 Rounds for time:

12 Goblet Squats
15 Ring Dips
100m Run

Post times to comments.  Cash Out:  50 Ab Mat Sit-ups + every 10 reps flip over into a plank for :30 sec

Saturday, January 10, 2015

WOD 011115

WOD 011115

Strength:  Strict Press 3-3-3-3-3

AMRAP in 12 min:

12 Wall Balls
15 Box Jumps
18 Push-ups

Post rounds to comments.

Thursday, January 8, 2015

WOD 010915

WOD 010915

Strength:  Push Press 3-3-3-3-3

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

Deadlift
Wallballs

Post times to comments.  Cash out:  Max rep Ring Dips x 2

Wednesday, January 7, 2015

WOD 010815

WOD 010815

Strength:  Cleans 3-3-3-3-3

4 Rounds for time:

250m row
12 Thrusters
12 Ring Rows

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

WOD 010715

WOD 010715

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

Part 1

6 Rounds for time:

30 seconds of KB Swings

30 seconds of Rest

Part 2

6 Rounds for time:

30 seconds of Push-up Renegade Rows

30 seconds Rest

Part 3

6 Rounds for time:

30 seconds of Russian Twists

30 seconds of Rest

Post results.





Tuesday, January 6, 2015

WOD 010615

WOD 010615

Strength:  Deadlift 3-3-3-3-3

15-12 -9 reps for time:

Hang Squat Clean
C2B Pull-ups
Wall Balls

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



Monday, January 5, 2015

WOD 010515

WOD 010515

Strength:  Back Squat 3-3-3-3-3

3 Rounds for time:

15 KB Swings
15 Push Press
10 Burpee Box Jumps

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