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.

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

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.

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

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

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

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

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.

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.

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

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.

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

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.

WOD 040915

WOD 040915

"Cindy"

AMRAP in 20 min:

5 Pull-ups
10 Push-ups
15 Squats

Post rounds to comments.

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

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

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

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.

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.