WOD 040119 - April Fool's Day

Monday

Marathon Row 

Row 42,195 meter for time
Block off around 4 hours to complete 

April Fool's

Dumbbell press 5-3-3-1-1-1 reps

WOD 033119

Sunday

Row

5000m for time

WOD 033019

Saturday

Rope-a-Dope"

AMRAP 25:
30/20 Calorie Assault Bike
30 Alternating Dumbbell Snatches (70/50)
100 Double-Unders
5 Rope Climbs (15')

WOD 032919

Friday

"Macho Mile"

4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (135/95)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks

WOD 032819

Thursday

City Annual 5k Event

Toyota of Lewisville Railroad Park
6pm

WOD 032719

Wednesday

"Dead Broke"

On the 0:00, Part #1:
In a 5:00 Window...
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (185/135)
8 Box Jump Overs

Rest 5:00

On the 10:00, Part #2:
In a 5:00 Window...
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (225/155)
8 Box Jump Overs

Rest 5:00

On the 20:00, Part #3:
In a 5:00 Window...
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (245/165)
8 Box Jump Overs

Rx Box - 24"/20"

WOD 032619

Tuesday

"Inner Tube"

22-18-14-10:
DB Snatches (50/35)
Sit-Ups
Burpees
Sit-Ups

WOD 032519

Monday

19.5 - Redue

Open Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

Men 95 lb.
Women 65 lb.

Time Cap: 20 minutes

WOD 032419

Sunday

For time:

Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters

WOD 032319

Saturday

Deadlift

5-3-3-1-1-1

WOD 032219 - 19.5

Friday

Open Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

Men 95 lb.
Women 65 lb.

Time Cap: 20 minutes

WOD 032119

Thursday

Rest Day

WOD 032019

Wednesday

3 rounds for quality of: 

Row, 1 min 

18 AbMat Sit-ups 

Row, 1 min 

12 Chest-to-bar Pull-ups 

Row, 1 min 

18 AbMat Sit-ups 

Row, 1 min 

12 Deadlifts, 225/155 lbs

WOD 031919

Tuesday

For time:

Row 500 meters
21 thrusters
Row 1,000 meters
15 thrusters
Row 500 meters
21 thrusters

Men: 135 lb.
Women: 95 lb.

WOD 031819

Monday

19.4 - Redue

Open Workout 19.4

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men: 95 lb.
Women: 65 lb.

Time Cap: 12 minutes

WOD 031719 - St. Patrick's Day

Sunday

Row

1000-meters

WOD 031619

Saturday

With constant motion and slowly:

21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

WOD 031519 - 19.4

Friday

Open Workout 19.4

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men: 95 lb.
Women: 65 lb.

Time Cap: 12 minutes

including rest

WOD 031419

Thursday

On a 40 min clock, with no rest between: 

Scale Practice, 10 mins
Handstand Practice, 10 mins
L-Sit Practice, 10 mins
Stretch, 10 mins

WOD 031319

Wednesday

"On The 2:00" x 3 Rounds (18:00):

A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row, 15 AbMat Sit-Ups
C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups

Barbell - 95/65

WOD 031219

Tuesday

"BeDTime"

5 Rounds, "On the 5:00":
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx - 135/95

WOD 031119

Monday

19.3 - Redue

Open Workout 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

Time Cap: 10 minutes

WOD 031019

Sunday

4 rounds for time of: 

Run, 400 m 

50 Air Squat

WOD 030919

Saturday

"Row Drop"

30:00 Cap:
20/14 Calorie Row, 25 Power Snatches, 25 Thrusters (75/55)
20/14 Calorie Row, 20 Power Snatches, 20 Thrusters (95/65)
20/14 Calorie Row, 15 Power Snatches, 15 Thrusters (115/80)
20/14 Calorie Row, 10 Power Snatches, 10 Thrusters (135/95)
20/14 Calorie Row, 5 Power Snatches, 5 Thrusters (155/105)

WOD 030819 - 19.3

Friday

Open Workout 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

Time Cap: 10 minutes

WOD 030719

Thursday

Deadlift
5-5-3-3-3-1-1-1-1

WOD 030619

Wednesday

Row 5,000-meters for time

WOD 030519

Tuesday

“3-Wheel Drive”

3 Rounds:
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24″/20″)

WOD 030419

Monday

19.2 - Redue

Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

WOD 030319

Sunday

On a 9 min clock, 3 rounds for max reps of: 

Handstand Hold, 1 min 

Wall Balls, 20/14 lbs, 2 mins 

In round 1, subtract 5 reps each time you fall from the handstand. 

In round 2, subtract 10 reps. 

In round 3, subtract 15 reps. 

Feet must be off the floor by 0:00, 3:00 and 6:00 or start over. 

If a fall keeps your feet off the ground for more than 5 secs, start over.

WOD 030219

Saturday

"Mercury"

25 Barbell-Facing Burpees

Directly into...

36 (Females 27)

Row Calories
Directly into...

25 Kipping Handstand Pushups

Directly into...

36 (Females 27)

Row Calories

Directly into...

25 Barbell-Facing Burpees

WOD 030119 - 19.2

Friday

Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.