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