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