Tuesday, October 31, 2017

WOD 103117

WOD 103117

Warmup:

3 Rounds of:

5 Push Ups
5 Squats
10 Cal Row

Strength:  Push Press 3-3-3-3-3

"Cindy"

AMRAP in 20 min:

5 Pull Ups
10 Push Ups
15 Squats

Post rounds to comments. 

Monday, October 30, 2017

WOD 103017

WOD 103017

Warmup:

3 rounds of:

5 Burpees
10 Air Squats
40 DU's or 80 Singles

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

8 Burpee Pull ups
8 Cleans
200m Run

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

Thursday, October 26, 2017

WOD 102617

WOD 102617

Warmup:

3 Rounds of:

5 Jumping Squats
5 Push Ups
5 Inch Worms

Strength:  Strict Pull Ups 4-4-4-4-4

Tabata This:

Air Squats
Push Ups
DB Snatches
Sit Ups

Post tabata scores to comments. 

Wednesday, October 25, 2017

WOD 102517

WOD 102517

Warmup:

3 Rounds of:
5 Burpees
5 Pull Ups

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

200m Run
25 KB Swings
12 OH Sit ups
12 DB Snatches

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

Tuesday, October 24, 2017

WOD 102417

WOD 102417

Warmup: 

3 rounds of:
10 Cal Row
10 Push Ups
10 Air Squats

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

20 Wall Balls
15 Burpees
40 Double Unders/120 Singles

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

Thursday, October 19, 2017

WOD 101917

WOD 101917

Warmup:

3 Rounds of:

20 DU's or 40 Singles
10 Squats
10 Push Ups

Strength:  Cleans 3-3-3-3-3

AMRAP in 15 min:

12 Goblet Squats
12 Burpees
200m Run

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

Wednesday, October 18, 2017

WOD 101817

WOD 101817

Warmup:

3 rounds of:

10 Cal Row
10 Push Ups
10 Squats

Strength:  Deadlift 3-3-3-3-3

50-40-30-20-10 reps of:

Jumping Squats
Sit ups

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

Tuesday, October 17, 2017

WOD 101717

WOD 101717

Warmup:

3 rounds of:

5 Burpees
20 DU's or 40 Singles

Strength:  Back Squat 3-3-3-3-3

4 Rounds for time:

12 Pull Ups
12 Ring Dips
40 DU's or 120 Singles

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

Monday, October 16, 2017

WOD 101617

WOD 101617

Warmup:

3 rounds of:

10 Cal Row
5 Push Ups
5 Squats

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

12 Deadlift
10 Burpee over Bar
200m Run

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

Monday, October 2, 2017

WOD 100517

WOD 100517

Warmup:

3 Rounds of:

20 DU's or 40 Singles
5 Burpees

Strength:  Floor Press 3-3-3-3-3

AMRAP in 15 min:

8 Burpee Pull ups
12 Ring Dips
200m Run

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

WOD 100417

WOD 100417

Warmup: 

4 Rounds of:

10 Cal Row
5 Box Jumps

Strength:  Cleans 3-3-3-3-3

3 Rounds for time:

400m Run
12 Pull ups
12 Wall Balls

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

WOD 100317

WOD 100317

Warmup:

5 Push Ups
5 Air Squats
10 Cal Row

Strength:  Deadlift 3-3-3-3-3

"Chelsea"

EMOM for 30 min:

5 Pull ups
10 Push Ups
15 Air Squats

**Must complete 17 rounds. 

WOD 100217

WOD 100217

Warmup:

3 rounds of:

10 Air Squats
20 DU's or 40 Singles
10 Push Ups

Strength:  Front Squat 3-3-3-3-3

800m Run, then
4 Rounds for time:
20 Kettlebell Swings
10 Clean and Jerks
then run 800m

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