Wednesday, December 28, 2016

WOD 122816

WOD 122816

Strength:  Push Press 3-3-3-3-3

15-12-9 reps for time:

Deadlift
Burpee over Bar

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/1:00 off) x 3

Tuesday, December 27, 2016

WOD 122716

WOD 122716

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

400m Run
20 Pull-ups

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

Monday, December 19, 2016

WOD 122316

WOD 122316

3 Rounds for time:

400m Run
20 Hand Release Push ups
30 Air Squats

Post times to comments.

WOD 122216

WOD 122216

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

6 Cleans
8 Burpees
10 Flutter Kicks (4 Count)

Post rounds to comments.

WOD 122116

WOD 122016

Strength:  Push Press 3-3-3-3-3

For time:  10K Row

Post times to comments.

WOD 122016

WOD 122016

12 Days of Christmas

For Time:

  • 1 Sumo Deadlift High-Pull (75/55 lbs)
  • 2 Thrusters (75/55 lbs)
  • 3 Push Press (75/55 lbs)
  • 4 Power Cleans (75/55 lbs)
  • 5 Power Snatches (75/55 lbs)
  • 6 Kettlebell Swings (53/35 lbs)
  • 7 Pull-Ups
  • 8 Knees-to-Elbows
  • 9 Box Jumps (24/20 in)
  • 10 Double Unders
  • 11 Burpees
  • 12 Overhead Walking Lunges (45/25 lbs Plate)


Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

WOD 121916

WOD 121916

Strength:  Ring Dips 4-4-4-4-4

4 Rounds for time:

12 Wallballs
16 OH Sit-ups

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

Friday, December 16, 2016

WOD 121616

WOD 121616

AMRAP n 15 min:

8 Ring Rows
16 Air Squats
24 Push - Ups

Post rounds to comments.

Thursday, December 15, 2016

WOD 121516

WOD 121516

Strength:  Strict Pull-ups 4-4-4-4-4

4 Rounds for time:

10 Thrusters
15 Hand Release Push-ups
20 Med Ball Sit Ups

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

Wednesday, December 14, 2016

WOD 121416

WOD 121416

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

200m Run
30 Sledge Strikes (15 each hand)
15 Wall Balls

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

Tuesday, December 13, 2016

WOD 121316

WOD 121316

Strength:  Squat Clean 3-3-3-3-3

6-12-18-24-30 reps for time of:

Wallballs
Med Ball Sit-ups

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

Monday, December 12, 2016

WOD 121216

WOD 121216

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

6 Burpee Pull-ups
12 Ring Rows
24 KB Swings

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

Wednesday, December 7, 2016

WOD 120716

WOD 120716

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.

Tuesday, December 6, 2016

WOD 120616

WOD 120616

Strength:  Deadlift 3-3-3-3-3

Opposing Ladders for time:

10 - 1 reps of:

Burpees

1-10 reps of :

Push Press

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


Monday, December 5, 2016

WOD 120516

WOD 120516

Strength:  Shoulder Press 3-3-3-3-3

AMRAP in 12 min:

400m Run
10 Box Jumps
15 Wall Balls

Post rounds to comments.  Cash Out:  L-Hang (1:00 total)

Wednesday, November 30, 2016

WOD 113016

WOD 113016

Strength:  Cleans 3-3-3-3-3

4 Rounds for time:

100m Farmers Carry
200m Med Ball Run
20 Box Jumps

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

Tuesday, November 29, 2016

WOD 112916

WOD 112916

Strength:  Deadlift 3-3-3-3-3

AMRAP in 20 min:

30 KB Swings
30 HR Push-ups
30 Sit-ups
30 Walking Lunges
400m Run

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

Monday, November 28, 2016

WOD 112816

WOD 112816

Strength:  Floor Press 3-3-3-3-3

3 Rounds for time:

25 Cal Row
20 Push Press
10 Pull-ups

Post times to comments.  Cash Out:  ME Jumping Squats in a 1:00

Wednesday, November 23, 2016

WOD 112316

WOD 112316

Strength:  Cleans 3-3-3-3-3

10-1 reps for time:

Clean and Jerks
Burpee over Bar

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

Tuesday, November 22, 2016

WOD 112216

WOD 112216

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

400m Run
10 Box Jumps
12 Pull-ups

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

Monday, November 21, 2016

WOD 112116

WOD 112116

Strength:  Floor Press 3-3-3-3-3

AMRAP in 10 min:

20 Sit-ups
20 Wall Balls

Post rounds to comments.  Cash Out:  100 Sprint x 2

Friday, November 18, 2016

WOD 111816

WOD 111816

Strength:  Double Under Practice for 5 min

AMRAP in 12 min:

500m Row then,

21-15-9 reps of:
Ring Rows
Wall Balls

Then, 500m Row.

Post time to comments.

Thursday, November 17, 2016

WOD 111716

WOD 111716

Strength:  Floor Press: 3-3-3-3-3

3 Rounds for time:

400m run
6 Burpee Pull-ups
12 Deadlifts

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

Tuesday, November 15, 2016

WOD 111616

WOD 111616

Strength:  Push Press 3-3-3-3-3

Tabata This:

Squats
KB Swings
HR Push-ups
Sit-ups

Post tabata score to comments.

Monday, November 14, 2016

WOD 111416

WOD 111416

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 7 min:

3-6-9-12, etc reps of:

Wall balls
Knees to Elbow

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

Thursday, November 10, 2016

WOD 111016

WOD 111016

Strength:  Floor Press 3-3-3-3-3

AMRAP in 15 min:

100m Farmer's Carry
8 Burpee Pull-ups
12 Box Jumps

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

Wednesday, November 9, 2016

WOD 110916

WOD 110916

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

200m run
30 KB Swings
15 Goblet Squats

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

Tuesday, November 8, 2016

WOD 110816

WOD 110816

Strength:  Push Press 3-3-3-3-3

EMOM for 10 min:

4 Clean and Jerks
6 Burpees

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

Monday, November 7, 2016

WOD 110716

WOD 110716


Strength:  Squat Cleans 3-3-3-3-3

3 Rounds for time:

13 Deadlifts
20 Wallballs
50 Double Unders or 150 Singles

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

Friday, November 4, 2016

WOD 110416

WOD 110416

Strength:  EMOM for 5 min:  5 Ring Rows

4 Rounds for time:

30 DU's or 90 singles
20 Walking Lunges
10 HR Push-ups

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

Thursday, November 3, 2016

WOD 110316

WOD 110316

Strength:  Strict Pull-ups

For time:

10-1 reps for time:

Clean and Jerk
Burpees

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

Tuesday, November 1, 2016

WOD 110116

WOD 110116

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

10 SDHP
20 HR Push-ups
200m run

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

Monday, October 31, 2016

WOD 103116

WOD 103116

Strength:  Floor Press 3-3-3-3-3

3 Round for time:

1:00 on/:30 Rest

OH Sit-ups
Push Press
Box Jumps

Score each movement separately.  Post to comments.

Friday, October 28, 2016

WOD 102816

WOD 102816

For time:

15 rounds of modified Cindy:

5 Ring Rows
10 Push-ups
15 Squats

Post times to comments.

Thursday, October 27, 2016

WOD 102716

WOD 102716

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

6 Cleans
10 Burpee over Bar
200m Run

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

Wednesday, October 26, 2016

WOD 102616

WOD 102616

Strength:  Deadlift 3-3-3-3-3

For time:

800m Run, then

10-1 reps of:
Wall Balls
and 1-10 reps of
Pull-ups

then 800m Run

Post times to comments.  Weighted Plank (1:00 on/1:00 rest) x 2

Tuesday, October 25, 2016

WOD 102516

WOD 102516

Strength:  Deadlift 3-3-3-3-3

For time:

200m Run
50 Sit-ups
200m Run
50 OH Walking Lunges
200m Run
40 Sit-ups
200m Run
40 OH Walking Lunges
200m Run
30 Sit-ups
200m Run
30 OH Walking Lunges

Post times to comments.

Sunday, October 16, 2016

WOD 102116

WOD 102116

Tabata This: 8 rounds with 20 sec on/10 sec off for each movement with 1 min rest between movements.

Push-ups
Sit-ups
Squats
Row for Calories

Post Tabata Score to comments.

WOD 102016

WOD 102016

Strength:  Push Press 3-3-3-3-3

21-15-9 reps for time:

Deadlift
Box Jumps

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

WOD 101916

WOD 101916

Strength:  Deadlift 3-3-3-3-3

5 Rounds for time:

200m Run
5 Burpee Box Jumps
15 HR Push-ups

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

WOD 101816

WOD 101816

Strength:  Strict Pull-ups 5-5-5-5-5

Death by Burpees:

EMOM until you aren't able to get all of the reps in the minute:

Burpees (When the clock starts perform 1 burpee, second minute perform 2 burpees....etc)

Post to comments.  Cash Out:  100 Sprint x 4

WOD 101716

WOD 101716

Strength:  Floor Press 3-3-3-3-3

AMRAP in 12 min:

100 Farmers Carry
15 Wall Balls
25 DU"s or 75 Singles

Post rounds to comments.  Cash Out: 500m row

Friday, October 14, 2016

WOD 101416

WOD 101416

Strength:  Strict Pull-ups 3-3-3-3-3

EMOM for 12 min:

8 HR Push-ups
12 Squats

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

Thursday, October 13, 2016

WOD 101316

WOD 101316

Strength:  Deadlift 3-3-3-3-3

ARMAP in 12 min:

30 DU's or 90 Singles
10 OH Sit-ups
10 Push Press

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

Wednesday, October 12, 2016

WOD 101216

WOD 101216

Strength:  OH Squat 3-3-3-3-3

4 rounds for time:

200m run
5 Cleans
10 Burpee over Bar
15 Pull-ups

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

Tuesday, October 11, 2016

WOD 101116

WOD 101116

Strength:  Front Squat 3-3-3-3-3

For time:

800m Run, then:

3 rounds of:
25 Wall Balls
20 Burpees

then, 800m Run

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

Monday, October 10, 2016

WOD 101016

WOD 101016

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

100m Farmer's Carry
25 Sit-ups
30 Push-ups

Post rounds to comments.  Cash Out:  500m row

Friday, October 7, 2016

WOD 100716

WOD 100716

Skill:  Double Unders (5 min)

4 Rounds for time:

7 Burpee Pull-ups
9 OH Sit-ups
11 Ring Rows

Post times to comments. 

Thursday, October 6, 2016

WOD 100616

WOD 100616

Strength:  Floor Press 3-3-3-3-3

2 Rounds for time:

30 Wall Balls
30 HR Push-ups
30 KB Swings
30 Sit-ups
30 Box Jumps
30 Pull-ups

Post times to comments.  Cash Out:  1:00 Hollow Hold

Wednesday, October 5, 2016

WOD 100516

WOD 100516

Strength:  Deadlift 3-3-3-3-3

AMRAP in 9 min:

100m Med Ball Run
12 Push Press

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

Monday, October 3, 2016

WOD 100316

WOD 100316

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

400m run
15 Power Cleans

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

Friday, September 30, 2016

WOD 093016

WOD 093016

Skill:  Double Under Practice for 5 min

4 Rounds for time:

200m Run/Row
25 Squats
15 HR Push-Ups
5 Pull-ups

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

Thursday, September 29, 2016

WOD 092916

WOD 092916

Strength:  Floor Press 3-3-3-3-3

AMRAP in 10 min:

100m run
10 Burpees
10 Push Press

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

Wednesday, September 28, 2016

WOD 092816

WOD 092816

Strength:  Deadlift 3-3-3-3-3

"Chelsea"

EMOM for 30 min:

5 Pull-ups
10 Push-ups
15 Squats

Post to comments.

Tuesday, September 27, 2016

WOD 092716

WOD 092716

Strength:  Clean 3-3-3-3-3

AMRAP in 8 min:

14 Thrusters
14 Sit-ups

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

Monday, September 26, 2016

WOD 092616

WOD 092616

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

8 Box Jumps
12 KB Swings
16 Wall Balls

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

Tuesday, September 20, 2016

WOD 092016

WOD 092016

Strength:  EMOM for 5 min:  4 Strict Pull-ups

AMRAP in 9 min:

12 OH Sit-ups
12 Box Jumps
12 Deadlifts

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

Monday, September 19, 2016

WOD 091916

WOD 091916

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

30 KB Swings
400m Run

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

Thursday, September 15, 2016

WOD 091516

WOD 091516

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

100m Med Ball Run
10 Pull-ups
15 Med Ball Sit-ups

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

Wednesday, September 14, 2016

WOD 091416

WOD 091416

Strength:  Front Squat 3-3-3-3-3

AMRAP in 12 min:

20 DU's or 60 Singles
10 Push Press
20 Walking Lunges
5 Cleans

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

Tuesday, September 13, 2016

WOD 091316

WOD 091316

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

20 Wall balls
15 Push Press
10 Burpees

Post times to comments.   Cash Out:  EMOM for 5 min:  5 T2B, 5 Push Ups

Monday, September 12, 2016

WOD 091216

WOD 091216

9/11 Tribute

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

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

https://www.youtube.com/watch?v=3iy2L9VeUfc

Wednesday, September 7, 2016

WOD 090716

WOD 090716

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

400m run
20 Box Jumps
10 Wall Walks or Strict Press

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

Tuesday, September 6, 2016

WOD 090616

WOD 090616

Strength:  Deadlift 3-3-3-3-3

AMRAP in 6 min:

3-6-9-12-15...reps of

Pull-ups
Front Squats

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

Thursday, September 1, 2016

WOD 090116

WOD 090116

Strength:  Deadlift 3-3-3-3-3

AMRAP in 10 min:

12 Wall Balls
6 Burpee Pull-Ups
400m Run

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

Wednesday, August 31, 2016

WOD 083116

WOD 083116

Strength:  Front Squat 3-3-3-3-3

For time:

60 Push-ups
50 Deadlifts
40 Burpees
30 Hang Power Cleans
20 Strict Press
10 Clean and Jerks

Post times to comments.

Tuesday, August 30, 2016

WOD 083016

WOD 083016

Strength:  Strict Pull-ups 4-4-4-4-4

5 Rounds for time:

200m run
12 Thrusters
9 Box Jumps

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

Monday, August 29, 2016

WOD 082916

WOD 082916

Strength:  Cleans 3-3-3-3-3

3 Rounds for time:

200m Run
15 HR Push-ups
200m Run
20 Squats

Post times to comments.  Cash Out:  EMOM for 5 min:  7-10 Toes to Bar

Tuesday, August 23, 2016

WOD 082316

WOD 082316

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

8 Pull-ups
12 SDHP
400m run

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

Monday, August 22, 2016

WOD 082216

WOD 082216

Strength:  Back Squat 3-3-3-3-3

For time:

200m Run
30 KB Swings
200m Run
30 Goblet Squats
200m Run
30 Box Jumps
200m Run
30 HR Push-ups

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

Thursday, August 18, 2016

WOD 081816

WOD 081816

Strength:  Cleans 3-3-3-3-3

5 Rounds for time:

10 Wall Balls
15 Ring Rows
20 HR Push-ups

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

Tuesday, August 16, 2016

WOD 081616

WOD 081616

Strength:  Strict Pull-ups 4-4-4-4-4

4 Rounds for time:

200m Run
10 Sumo Deadlift high Pulls
20 Push Press

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

Monday, August 15, 2016

WOD 081516

WOD 081516

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

12 Box Jumps
100m Farmer's Carry
12 OH Sit-ups

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

Wednesday, August 10, 2016

WOD 081016

WOD 081016

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

10 Burpee Pull-ups
20 KB Swings

Post times to comments.  Cash Out:  Plank Progressions.

Tuesday, August 9, 2016

WOD 080916

WOD 080916

Strength:  Push Press 3-3-3-3-3

For time:

400m run to begin each round
5-10-15-20-25 reps of :
Squat Clean (Men:  155#,135,115,95,65)(Women: 105#,95,85,65,45)
HR Push-ups

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

Monday, August 8, 2016

WOD 080816

WOD 080816

Strength:  Floor Press 3-3-3-3-3

For time:

30 Box Jumps
30 Walking Lunges
30 Sit-ups
30 KB Swings
30 Pull-ups
30 Burpees
30 Wallballs

Post times to comments.

Thursday, August 4, 2016

WOD 080416

WOD 080416

Strength:  Front Squats 3-3-3-3-3

AMRAP in 13 min:

2 Rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats)
200m Run

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

Wednesday, August 3, 2016

WOD 080316

WOD 080316

Strength:  Push Press 3-3-3-3-3

10-1 reps for time:

Ring Rows
KB Swings
Burpees

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

Tuesday, August 2, 2016

WOD 080216

WOD 080216

Strength:  Deadlift 3-3-3-3-3

AMRAP in 20 min:

10 Power Cleans
10 Front Squats
10 Pull-ups
200m run

Post rounds to comments.  Cash Out: Handstand Skill Work

Monday, August 1, 2016

WOD 080116

WOD 080116


Strength:  Cleans 3-3-3-3-3

5 Rounds for time:

15 Wall Balls
10 Burpees

*10 min cap.  Post times to comments.  Cash Out:  Weighted Plank (1:00 on/ 1:00 off) x 2

Thursday, July 28, 2016

WOD 072816

WOD 072816

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

6 Cleans
8 Burpee over Bar
10 Box Jumps
20 DU's or 60 Singles

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

Wednesday, July 27, 2016

WOD 072716

WOD 072716

Strength:  Strict Pull-ups 4-4-4-4-4

5 Rounds for time:

100m Sprint
30 KB Swings

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

Tuesday, July 26, 2016

WOD 072616

WOD 072616

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

200m run
10 Pull-ups
12 OH Sit-ups
14 Burpees

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

Monday, July 25, 2016

WOD 072516

WOD 072516

Strength:  Floor Press 3-3-3-3-3

AMRAP in 10 min:

25 Wallballs
5 Deadlifts

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

Thursday, July 21, 2016

WOD 072116

WOD 072116

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

400m run
20 Wallballs
15 Burpees

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


Wednesday, July 20, 2016

WOD 072016

WOD 072016

Strength:  Back Squat 3-3-3-3-3

EMOM for 14 min:

14 KB Swings
14 Sit-ups

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

Tuesday, July 19, 2016

WOD 071916

WOD 071916

Strength:  Deadlift 3-3-3-3-3


AMRAP in 16 min:

7 Squat Cleans
35 DU's or 105 Singles
7 Toes to Bar
100m Suitcase Carry (https://www.youtube.com/watch?v=0Rf7iwe-wZo)

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

Monday, July 18, 2016

WOD 071816

WOD 071816

Warm-up:
50 Jump Ropes
10 Ring Dips/Bench Dips
10 Broad Jumps
10 Pass Thrus
10 Pull-up Negatives

AMRAP in 15 min:

8 Thrusters
12 Box Jumps
16 HR Push-ups
200m run

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

Thursday, July 14, 2016

WOD 071416

WOD 071416

Strength:  Clean 3-3-3-3-3

7 Rounds:  :30 on/:30 off

Double Unders/Singles
HR Push-ups
Walking Lunges

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

Tuesday, July 12, 2016

WOD 071216

WOD 071216

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

25 Wall Balls
20 Box Jumps
15 KB Swings

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

Monday, July 11, 2016

WOD 071116

WOD 071116

Warm-up:
200m jog
10 Wall Squats
10 Ring Rows
10 Pass Thru's
10 Spiderman's
10 Leg Swings

Strength:  Back Squat 3-3-3-3-3

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

Pull-ups
Push Press

Post times to comments.  Cash Out:  Turkish Get-ups (5 each arm)

Thursday, July 7, 2016

WOD 070716

WOD 070716

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

7 Burpee Pull-ups
14 OH Sit-ups
21 HR Push-ups

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

Wednesday, July 6, 2016

WOD 070616

WOD 070616

Strength:  Front Squat 3-3-3-3-3

For time:

20 Thrusters
100m Farmer's Carry
15 Thrusters
150m Farmer's Carry
10 Thrusters
200 Farmer's Carry

Post times to comments.

Tuesday, July 5, 2016

WOD 070516

WOD 070516

Strength:  Push Press 3-3-3-3-3

AMRAP in 10 min:

6 Deadlifts
40 DU's or 120 Singles

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

Wednesday, June 29, 2016

WOD 062916

WOD 062916

Strength:  Floor Press 3-3-3-3-3

AMRAP in 12 min:

25 DU's or 75 Singles
15 Wall Balls
15 Sit-ups

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

Tuesday, June 28, 2016

WOD 062816

WOD 062816

Strength:  Back Squat 3-3-3-3-3

4 Rounds for time:

400m run
25 HR Push-ups
15 Box Jumps

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

Monday, June 27, 2016

WOD 062716

WOD 062716

Strength:  Squat Clean 3-3-3-3-3

15-12-9 reps for time:

Pull-ups
KB Swings
Burpees

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

Monday, June 20, 2016

WOD 062316

WOD 062316

Strength:  Cleans 3-3-3-3-3

AMRAP in 15 min:

200m run
8 Burpee Pull-ups
12 Deadlifts

WOD 062216

WOD 062216

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

400m run
20 Wall Balls
30 DU's or 90 Singles

Post times to comments.  Cash Out:  5 Turkish Get-ups on each arm x 2

WOD 062116

WOD 062116

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

5 Burpee Broad Jumps
12 Cleans

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

Wednesday, June 15, 2016

WOD 061516

WOD 061516

Strength:  Deadlift 3-3-3-3-3

For time:

50 HR Push-ups
40 Wall balls
30 Box Jumps
20 Pull-ups
10 Deadlifts

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

Tuesday, June 14, 2016

WOD 061416

WOD 061416

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

5 Man Makers (https://www.youtube.com/watch?v=iMNnvhg1JcM)
200m Run
10 Pull-ups

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 3

Monday, June 13, 2016

WOD 061316

WOD 061316

Strength:  Back Squat 3-3-3-3-3

AMRAP in 10 min:

15 HR Push-ups
10 Wall balls
5 Burpees

Post rounds to comments.  Cash Out:  L-Hang for 1 minute total

Thursday, June 9, 2016

WOD 060916

WOD 060916

Strength:  Back Squat 3-3-3-3-3

3 Rounds for time:

ME Squats in 1 min
1 min rest
ME Push Press in 1 min
1 min rest
ME Russian Twists in 1 min
1 min rest

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

Wednesday, June 8, 2016

WOD 060816

WOD 060816

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

800m run
10 Squat Cleans

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

Tuesday, June 7, 2016

WOD 060716

WOD 060716

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

100m Farmer's Carry
12 Burpee Box Jumps
24 Sit-ups

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

Monday, June 6, 2016

WOD 060616

WOD 060616

Strength:  Floor Press 3-3-3-3-3

"Helen"

3 Rounds for time"

400m run
21 KB Swings (53/35)
12 Pull-ups

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

Wednesday, June 1, 2016

WOD 060116

WOD 060116

Strength:  Deadlift 3-3-3-3-3

21-15-9 reps for time:

Wall Balls
KB Swings

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

Tuesday, May 31, 2016

WOD 053116

WOD 053116

Strength:  Front Squat 3-3-3-3-3

3 Rounds for time:

15 Cleans
15 Box Jumps

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

Thursday, May 26, 2016

WOD 052616

WOD 052616

The Murph:

For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*Complete with a 20lb vest

Post times to comments.

Wednesday, May 25, 2016

WOD 052516

WOD 052516

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

15 Front Squats
15 Burpees

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 3

***If you are participating in the Murph tomorrow, I would recommend taking a rest day and only work on mobility due to the high work volume that you will face on tomorrow.

Tuesday, May 24, 2016

WOD 052416

WOD 052416

Strength:  Back Squat 3-3-3-3-3

10-1 reps for time:

Deadlift
Wall Balls

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

Monday, May 23, 2016

WOD 052316

WOD 052316

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

400m run
8 Burpee Pull-ups
12 Sumo Deadlift High Pull

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


Friday, May 20, 2016

WOD 052016

WOD 052016

Strength:  Floor Press 3-3-3-3-3

For time:

35 Squats
35 OH Sit-ups
35 Burpees
35 Jumping Pull-ups

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

WOD 051916

WOD 051916

Strength:  Push Press 3-3-3-3-3

TABATA this:

KB Swings
Sit-ups
Burpees
Wall Balls

Post TABATA scores to comments. 

Tuesday, May 17, 2016

WOD 051716

WOD 051716

Skill: 5 minute Handstand work

4 Rounds for time:

10 Pull-ups
15 Goblet Squats

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

Monday, May 16, 2016

WOD 051616

WOD 051616

Front Squat 3-3-3-3-3

10-8-6-4-2

200m Run
Clean and Jerk

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

Friday, May 13, 2016

WOD 051316

WOD 051316

Strength:  Front Squat 3-3-3-3-3

3 Rounds for time:

400m run
13 KB Swings
13 HR Push-ups
13 Ring Rows

Post times to comments.  Cash Out:  ME Jumping Squats in 1:00

Thursday, May 12, 2016

WOD 051216

WOD 051216

Strength:  Clean 3-3-3-3-3

2:00 on/2:00 off

Calorie Row
Burpees
Sit-ups
Box Jumps
Push Press

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

Wednesday, May 11, 2016

WOD 051116

WOD 051116

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

20 Wall Balls
20 Russian Twists (over and back = 1 rep)
20 HR Push-ups

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

Tuesday, May 10, 2016

WOD 051016

WOD 051016

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 min:

5 Burpee Box Jumps
10 Thrusters
20 OH Lunge Steps

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

Monday, May 9, 2016

WOD 050916

WOD 050916

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

8 Pull-ups
40 Double Unders or 120 Singles
16 KB Swings
40 Sit-ups

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

Friday, May 6, 2016

WOD 050616

WOD 050616

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

200m run
5 Burpee Box Jumps
10 Pull-ups
15 Wall Balls

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

Wednesday, May 4, 2016

WOD 050416

WOD 050416

Strength:  Shoulder Press 3-3-3-3-3

AMRAP in 12 min:

5 Toes to Bar
7 Hang Power Cleans
10 Box Jumps

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

Tuesday, May 3, 2016

WOD 050316

WOD 050316

Strength:  Strict Pull-ups 3-3-3-3-3

3 Rounds for time:

400m run
15 Deadlifts

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

Monday, May 2, 2016

WOD 050216

WOD 050216

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:
1:00 max rep burpees/1:00 Rest

Post reps to comments.  Cash Out:  1:00 total L-Hang

Friday, April 29, 2016

WOD 042916

WOD 042916

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

20 Wallballs
20 KB Swings
10 Burpess

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/1:00 off) x 3

Thursday, April 28, 2016

WOD 042816

WOD 042816

Strength:  Front Squat 3-3-3-3-3

EMOM for 20 min:

15 Push-ups
10 KB Swings

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

Wednesday, April 27, 2016

WOD 042716

WOD 042716

Strength:  Floor Press 3-3-3-3-3

DT

5 Rounds for time:

12 Deadlift (155/105)
9 Hang Power Cleans
6 Push Jerks

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

Tuesday, April 26, 2016

WOD 042616

WOD 042616

Strength:  Thrusters 3-3-3-3-3

3 Rounds for time:

30 OH Lunge Steps
30 Russian Twists
20 HR Push-ups

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

Monday, April 25, 2016

WOD 042516

WOD 042516

Strength:  Cleans 3-3-3-3-3

AMRAP in 12 min:

200m Run
14 Push Press
14 Jumping Squats

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

Friday, April 22, 2016

WOD 042216

WOD 042216

Strength:  Strict Pull-ups 4-4-4-4-4

3 Rounds for time:

400m Run
21-15-9
KB Swings
Box Jumps
400m Run

Begin and end with the 400m run.  Post times to comments. Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Wednesday, April 20, 2016

WOD 042016

WOD 042016

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

10 Jumping Squats
10 Ring Dips
10 Cleans

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

Tuesday, April 19, 2016

WOD 041916

WOD 041916

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

100m Farmers Carry
10 Push Press
15 Burpees

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 3

Monday, April 18, 2016

WOD 041816

WOD 041816

Strength:  OH Squat work for 5 min
Ring Rows 4 x 8-10 reps

For time:

30 Lunges
30 HR Push-ups
30 Wall Balls
30 Sit-ups
30 Box Jumps
30 Pull-ups

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

Wednesday, April 13, 2016

WOD 041516

WOD 041516

Strength: Strict Pull-ups 4-4-4-4-4

10 -1 reps for time:

Cleans
Burpees

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

WOD 041416

WOD 041416

Strength:  Back Squat 3-3-3-3-3

AMRAP in 15 min:

8 Pull-ups
10 Front Squats
12 HR Push-ups

Post rounds to comments.  Cash Out:  Weighted Planks (1:00 on/1:00 off) x 3

WOD 041316

WOD 041316

Strength:  Push Press 3-3-3-3-3

AMRAP in 9 min:
10 OH Sit-ups
7 Cleans

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

Tuesday, April 12, 2016

WOD 041216

WOD 041216

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

400m run
30 KB Swings
20 Wallballs

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

Monday, April 11, 2016

WOD 041116

WOD 041116

Strength:  Bench Press 3-3-3-3-3

AMRAP in 7 min:

7 Chest to Bar Pull-ups
7 Burpee Box Jumps

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


Friday, April 8, 2016

WOD 040816

WOD 040816

Strength:  Clean 3-3-3-3-3

4 Rounds for time:

800m Run
20 Wall Balls
10 Burpees

Post times to comments.

Wednesday, April 6, 2016

WOD 040616

WOD 040616

Strength:  Push Press 3-3-3-3-3

10-1 reps for time:

Burpees
Cleans

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

Tuesday, April 5, 2016

WOD 040516

WOD 040516

Strength:  OH Squat work

AMRAP in 15 min:

12 Thrusters
8 Burpee Pull-ups
400m Run

Post rounds to comments.  Cash Out:  4 Turkish Get-ups on each arm x 2

Monday, April 4, 2016

WOD 040416

WOD 040416

Strength:  Front Squat 3-3-3-3-3

3 Rounds for time:

20 KB Swings
20 Box Jumps
20 Russian Twists

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

Thursday, March 31, 2016

WOD 033116

WOD 033116

Back Squat 3-3-3-3-3

4 Rounds for time:

400m run/row
10 Burpee Pull-ups
15 Ring Rows

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

Wednesday, March 30, 2016

WOD 033016

WOD 033016

Strength: Floor Press 3-3-3-3-3

3 Rounds for time:

10 Push Press
20 KB Swings
30 Wall balls

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

Tuesday, March 29, 2016

WOD 032916

WOD 032916

Skill:  Sit in a squat for 5 min

4 Rounds for time:

200m run
5 Wall Walks
10 Deadlifts
15 Pull-ups

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 3

Monday, March 28, 2016

WOD 032816

WOD 032816

Strength:  Front Squat 3-3-3-3-3

16.5
21, 18, 15, 12, 9, 6, 3
Thrusters (95/65, 65/45)
Bar Facing Burpees Over Bar

or

50-40-30-20-10 reps for time:
Air Squats
Push-ups
Sit-ups

Cash Out:  800m run for time

Tuesday, March 22, 2016

WOD 032216

WOD 032216

Strength:  Floor Press 3-3-3-3-3

For time:

800m run
25 Push Press
600m run
20 Push Press
400m run
15 Push Press

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

Monday, March 21, 2016

WOD 032116

WOD 032116

CF Open 16.4
13:00 AMRAP
55 Deadlifts (225/155#)
55 Wallballs
55 Calorie Row
55 HSPU

or 

AMRAP in 14 min:

5 Power Cleans
7 OH Sit-ups
9 Burpee over bar
30 Double Unders or 90 Singles

Post rounds to comments.

Thursday, March 17, 2016

WOD 031716

WOD 031716

Strength:  Front Squat 3-3-3-3-3

For time:

3-6-9-12-15...reps of

Burpees
Deadlifts

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


Wednesday, March 16, 2016

WOD 031616

WOD 031616

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post times to comments.

Tuesday, March 15, 2016

WOD 031516

WOD 031516

For time:

Run 5k

Meet at Railroad Park at 05:30 to participate in the Lucky Run.

Monday, March 14, 2016

WOD 031416

WOD 031416

Strength:  Floor Press 3-3-3-3-3

16.3

AMRAP in 7:00
10 Snatches (75/55)
3 Bar Muscle Ups

or

AMRAP in 7 Min:
13 Box Jumps
6 Burpees

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

Thursday, March 10, 2016

WOD 031016

WOD 031016

Strength:  Front Squat 3-3-3-3-3

21-15-9 reps for time:

Box Jumps
Push Press

Post times to comments.  Cash Out:  1000m row

Wednesday, March 9, 2016

WOD 030916

WOD 030916

Strength:  Strict Pull-ups 5-5-5-5-5

AMRAP in 10 min:

16 Wall Balls
8 Clean and Jerks

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

Tuesday, March 8, 2016

WOD 030816

WOD 030816

Strength:  Push Press 3-3-3-3-3

EMOM for 16 min:

5 Deadlifts - Even
8 Ring Dips - Odd

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

Monday, March 7, 2016

WOD 030716

WOD 030716

A. CF 16.2 Open workout
4:00 - 8:00 - 12:00 - 16:00
25 toes-to-bars or knee raises
50 double-unders or singles
15 squat cleans / 13 / 11/ 9 reps

135/185/225/275 RX men
95/115/135/155/185 scaled men
85/115/145 women
55/75/95/115/135 scaled women
or

4 rounds for time:
20 Calorie Row
15 Thrusters (95/65)
25 Sit-ups

Friday, March 4, 2016

WOD 030416

WOD 030416

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 12 min:

12 Burpees
15 Push Press
200m Run

Post rounds to comments. 

Thursday, March 3, 2016

WOD 030316

WOD 030316

Strength:  Cleans 3-3-3-3-3

4 Rounds for time:

10 Sumo Deadlift High Pull
10 Bar over Burpees
20 Wallballs

Post times to comments.  Cash Out:  10 Turkish Get ups (5 each arm) x 2

Wednesday, March 2, 2016

WOD 030216

WOD 030216

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

200m run
10 Pull-ups
100m Farmers Carry
20 Squats

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

Tuesday, March 1, 2016

WOD 030116

WOD 030116

Strength:  Deadlift 3-3-3-3-3

EMOM for 14 min (alternating):

Odds: 7 Thrusters
Even: 100m Sprint

Take weight bars outside with you.  Cash Out:  Weighted Plank (1:00 on/1:00 off) x 3

Monday, February 29, 2016

WOD 022916

WOD 022916

Strength:  Front Squat 3-3-3-3-3

16.1
20:00 AMRAP
25’ OH Walking Lunge (95/65)
8 Bar Facing Burpees
25’ OH Walking Lunge (95/65)
8 Chest to Bar

or 
AMRAP in 20 min:
400m run
15 Box Jumps
30 KB Swings

Post rounds to comments.  

Thursday, February 25, 2016

WOD 022516

WOD 022516

Strength:  Front Squat 3-3-3-3-3

For time:

Buy in: 400m run
10-1 reps of:
Pull-ups
Burpees
Buy Out: 400m Run

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

Wednesday, February 24, 2016

WOD 022416

WOD 022416

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

10 Burpee Pull-ups
20 KB Swings
30 OH Lunges

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

Tuesday, February 23, 2016

WOD 022316

WOD 022316

Floor Press 3-3-3-3-3

AMRAP 15:00
50 Double Unders or 150 Singles
30 Wall-balls  
7 Power Cleans 

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

Monday, February 22, 2016

WOD 022216

WOD 022216

Strength:  Deadlift 3-3-3-3-3

AMRAP in 8 min:

3,6,9,12,15...reps of:
Weighted Sit ups
Box Jumps
Shoulder Press

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

Sunday, February 14, 2016

WOD 021916

WOD 021916

Strength:  Floor Press 3-3-3-3-3

For time:
50 Walking Lunges
50 Med-ball Sit-ups
50 KB Swings
50 Double Unders (150 Singles)
50 HR Push-ups
50 Sit-ups
50 Ring Rows

Post times to comments.

WOD 021816

WOD 021816

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

200m run
25 Jumping Squats
15 KB Swings

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

WOD 021716

WOD 021716

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

5 Power Cleans
10 Toes to Bar
15 Wall balls


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

WOD 021616

WOD 021616

Strength:  Cleans 3-3-3-3-3

2 Rounds for time:

400m run
18 Thrusters
18 Deadlifts

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

WOD 021516

WOD 021516

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 min:

15 Push Press
12 Pull-ups
5 Burpees

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

Wednesday, February 10, 2016

WOD 021016

WOD 021016

Strength:  Cleans 3-3-3-3-3

AMRAP in 10 min:

10 Thrusters
15 KB Swings

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

Tuesday, February 9, 2016

WOD 020916

WOD 020916

Strength:  Deadlift 3-3-3-3-3

AMRAP in 20 min:

200m run
12 Box Jumps
18 HR Push-ups

Post rounds to comments.  Cash Out:  ME Ring Rows in 1:00

Monday, February 8, 2016

WOD 020816

WOD 020816

Skill:  Hand stand hold work for 5 min

For time:

400m run, then
30-20-10 reps of:
KB Swings
Goblet Squats
Burpees
then, 400m run

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

Friday, February 5, 2016

WOD 020516

WOD 020516

Strength:  Shoulder Press 3-3-3-3-3

AMRAP in 12 min: 

200m run
20 KB Swings
15 Jumping Squats

Post rounds to comments. 

Thursday, February 4, 2016

WOD 020416

WOD 020416

Strength:  EMOM for 8 min:  3 Deadlifts + 3 Strict Pull-ups

4 rounds for time:

7 Clean and Jerks
7 Burpee over bars
7 Pull-ups

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

Wednesday, February 3, 2016

WOD 020316

WOD 020316

For time:

80 Squats
70 Sit-ups
60 Lunge Steps
50 HR Push-ups
40 Box Jumps
30 Russian Twists
20 Ring Dips
10 Burpees

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

Tuesday, February 2, 2016

WOD 020216

WOD 020216

Strength:  Floor Press 3-3-3-3-3

AMRAP in 13:00

12 KB Swings
12 Burpee Pull-ups

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

Monday, February 1, 2016

WOD 020116

WOD 020116

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

400m run
10 Front Squats
20 OH Sit-ups

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

Wednesday, January 27, 2016

WOD 012716

WOD 012716

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

200m run
10 Burpee Pull-ups
15 Push Press

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

Tuesday, January 26, 2016

WOD 012616

WOD 012616

Strength:  Back Squat 3-3-3-3-3

40-30-20 reps for time:

Overhead Lunge Steps
HR Push-ups
Sit-ups

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

Monday, January 25, 2016

WOD 012516

WOD 012516

Strength:  Push Press 3-3-3-3-3

3:00 min of work/2:00 of rest x 3

10 Power Cleans
10 Box Jumps

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

Wednesday, January 20, 2016

WOD 012016

WOD 012016

AMRAP in 12 min:

30 Sit ups
12 DB Thrusters
6 Box Jumps
10 Pull-ups

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

Tuesday, January 19, 2016

WOD 011916

WOD 011916

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

400m Run
15 KB Swings
15 Burpees

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

Thursday, January 14, 2016

WOD 011416

WOD 011416

Strength:  Back Squat 3-3-3-3-3

3 Rounds for time:

100m Farmers Carry
20 Burpees
20 Wall balls

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

Wednesday, January 13, 2016

WOD 011316

WOD 011316

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

6 Wall Walks
6 Box Jumps
12 Toes to Bar
60 Double Unders or 180 Singles

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


Tuesday, January 12, 2016

WOD 011216

WOD 011216

Skill Work:  Overhead Squats against a box 4-4-4-4-4

4 Rounds for time:

400m Run
10 Clean and Jerks
10 Pull-ups

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

Monday, January 11, 2016

WOD 011116

WOD 011116

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

30 HR Push-ups
30 Russian Twists (one pass back and forth counts as one rep)

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

Thursday, January 7, 2016

WOD 010716

WOD 010716

Strength:  Back Squat 3-3-3-3-3

For time:
800m Run/Row
50 Sit-ups
50 Push-ups
50 Pull-ups
800m Run/Row

Post times to comments.

Wednesday, January 6, 2016

WOD 010616

WOD 010616

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

18 Wall balls
18 KB Swings
18 HR Push-ups

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


Tuesday, January 5, 2016

WOD 010516

WOD 010516

Strength:  Cleans 3-3-3-3-3

AMRAP in 15 min:

400m run
10 Pull-ups
5 Burpee Box Jumps

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




Monday, January 4, 2016

WOD 010416

WOD 010416

Skill:  EMOM:  5 slow and deliberate squats against a wall

For time:
400m run Buy in
10,8,6,4,2 reps of
Burpees
Push Press
400m run Buy out

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