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