Tuesday, January 31, 2017

WOD 013117

WOD 013117

Warm up:
4 Rounds:
10 Push Ups
15 Air Squats
10 Box Jumps
4 Inch Worms

Strength:  Push Press 3-3-3-3-3

5 Rounds for time:

6 Pull ups
12 Deadlifts

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

Monday, January 30, 2017

WOD 013017

WOD 013017

Warm up:
4 Rounds of:
20 DU's/40 Singles
5 Burpees
10 Walking Lunges
4 Inch Worms

For time:

Run 5K

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

Thursday, January 26, 2017

WOD 012617

WOD 012617

Strength:  Strict Pull ups 4-4-4-4-4

AMRAP in 12 min:

200m Run
12 Box Jumps
24 HR Push ups

Post rounds to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x2

Wednesday, January 25, 2017

WOD 012517

WOD 012517

Strength:  Cleans 3-3-3-3-3

3 Rounds for time:

25 KB Swings
15 Goblet Squats
5 Handstand Push ups/Shoulder Press

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

Tuesday, January 24, 2017

WOD 012417

WOD 012417

Strength:  Floor Press 3-3-3-3-3

800m Run, then
10-1 reps for time:

Deadlifts
Burpee over Bar

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

Monday, January 23, 2017

WOD 012317

WOD 012317

Strength:  Back Squat 3-3-3-3-3

AMRAP in 15 min:

400m Run
20 Wall Balls
8 Burpee Broad Jumps

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

Thursday, January 19, 2017

WOD 011917

WOD 011917

Strength:  Deadlift 3-3-3-3-3

EMOM for 15 min:

6 Push Press
4 Buprees

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

Wednesday, January 18, 2017

WOD 011817

WOD 011817

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

5 Squat Cleans
10 Pull-ups
50 DU's or 150 Singles

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

Tuesday, January 17, 2017

WOD 011717

WOD 011717

Strength:  Front Squat 3-3-3-3-3

AMRAP in 20 min:

100m Farmers Carry
20 HR Push Ups
20 Air Squats

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

Wednesday, January 11, 2017

WOD 011117

WOD 011117

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 15 min:

200m Run
20 KB Swings
10 Burpees

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

Monday, January 9, 2017

WOD 010917

WOD 010917

Strength:  Deadlift 3-3-3-3-3

15-12-9 reps for time:

Wall Balls
Burpee Pull-ups

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

Wednesday, January 4, 2017

WOD 010417

WOD 010417

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

12 KB Swings
16 Box Jumps
20 Sit-ups

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