WOD 100113

WOD 100113

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

200m run
30 Sit-ups
20 HR Push-ups
10 Thrusters

Post times to comments.  Max distance Farmers Carry x 2

WOD 093013

WOD 093013

Strength:  OH Squats 3-3-3-3-3

10,9,8,7....1 reps for time:

Push Press
KB Swings

Post times to comments.

WOD 092913

WOD 092913

AMRAP in 15 min:

15 Wall Balls
12 Burpees
9 Sit-ups

Post rounds to comments.

 

WOD 092813

WOD 092813

3 Rounds for time:

100ft Walking Lunge (down and back @ the gym)
50 Squats
25 Supermans

Post times to comments.

WOD 092713

Strength:  Bear Complex, 1 rnd
(1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press x 7 without putting the bar down)

10 Rnds for time:

3 Deadlifts
1 Rope Climb

Post times to comments.  1:00min L Hang

WOD 092613

WOD 092613

Strength:  Back Squat 5-5-5-5-5

AMRAP in 9 min:

9 Deadlifts
9 Handstand Push-ups
9 Pull-ups

Post round to comments.  Cash Out:  100m Sprint x 4

WOD 092513

WOD 092513

Strength:  OH Squat 3-3-3-3-3

AMRAP in 20 min:

5 Cleans
10 Burpees
15 Box Jumps
20 HR Push-ups
25 Lunges

Post rounds to comments.  Cash Out:  Tabata Flutter Kicks (:20 on/:10 rest for 8 rds)

 

WOD 092413

WOD 092413

Strength:  Push Press 2-2-2-2-2

"Helen"

3 Rounds for time:

400m Run
21 KB Swings (53#)
12 Pull-ups

Post times to comments.  Cashout:  50 Sledge Strikes

WOD 092313

WOD 092313

Strength:  Deadlift 3-3-3-3-3

For time:
21 Burpees
800m Run
15 Burpees
400m Run
9 Burpees
200m Run

Post times to comments.  Cash Out:  Weighted Planks (1:00 x 3)

WOD 092213

WOD 092213

3 Interval Rounds of:

1 min Wall Balls
1 min Toes to bar
1 min Box Jumps
1 min KB Swings
1 min Rest

WOD 092113

WOD 092113

21-15-9 reps for time:

Pull-ups
Push-ups
Squat Jumps

Post times to comments.

WOD 092013

WOD 092013

15-12-9-6-3 reps for time:

Front Squat
Burpee Box Jumps

Post times to comments.

WOD 091913

WOD 091913

Strength:  Strict Pull-ups 7-7-7-7-7

3 Rounds for time:

400m Run
10 Burpees
20 KB Swings
10 Thrusters

Post times to comments.

Cash Out:  Weighted Planks (1:00 x 2)

WOD 091813

WOD 091813

Strength:  Front Squat 3-3-3-3-3

EMOM with a 15 min cap:

4 Box Jumps
8 Hand Release Push-ups
12 Squats

Post minutes completed.

Cash Out:  100m Sprint x 4

WOD 091713

WOD 091713

Strength: Floor Press 5-5-5-5-5

AMRAP in 15 min:

15 Med Ball Cleans
10 Burpee Pull-ups
5 Wall Walks

Post rounds to comments.

Cash Out:  Max Ring Dips x 2 (Sub box dips or bar dips if needed)

WOD 09613

WOD 091613

Strength:  Back Squat 3-3-3-3-3

AMRAP in 20 min:

6 Deadlifts
6 Shoulder Press
400m Run

Post rounds to comments.

WOD 091513

WOD 091513

21-15-9

Box Jumps
Push-ups
Wall Balls

Finish wod with 100 double unders or 300 singles.

Post times to comments.

WOD 091413

WOD 091413

10-9-8-7-6-5-4-3-2-1 reps for time of:

Wall Balls
Ring Dips

Post times to comments.

WOD 091313

WOD 091313

AMRAP in 20 min:

200m run
10 Pull-ups
15 Box Jumps
20 Squats

Post rounds to comments.

WOD 091213

WOD 091213

Strength: 10 min to find 1 rep max Deadlift

3 Rounds for time:

25 Burpees
25 KB Swings

Post times to comments.

Cash Out:  8 Rounds of Tabata Sit-ups

WOD 091113

WOD 091113

9/11 Tribute WOD

2001m run (1.25 miles/18 laps)
11 Box Jumps
11 Thrusters
11 Burpee Pull-ups
11 Power Cleans
11 HSPU's
11 KB Swings
11 T2B
11 Deadlifts
11 Push Jerks
2001m Run (1.25 miles)

If you are not able to do the runs due to time constraints then cut it in half.  Post times to comments.

WOD 091013

WOD 091013

Strength: Strict Pull-ups
7-7-7-7-7

5 Rounds for time:

10 Tire Flips jump in, jump out after each flip
50 Jump Ropes
10 Sledge Hammer swings on each arm
Farmers Carry (down the gym and back)

Cash Out:  800m Run for time

Post times to comments.

WOD 090913

WOD 090913

Strength:

Front Squat
5-5-5-5-5

Met Con: For time:

200m Run
20 Push-ups
5 Burpees
15 Clap Push-ups
5 Burpees
10 Chest Slap Push-ups
5 Burpees
5 Fingertip Push-ups
200m Run
15 Push-ups
5 Burpees
10 Clap Push-ups
5 Burpees
10 Chest Slap Push-ups
5 Burpees
5 Fingertip Push-ups
200m Run
10 Push-ups
5 Burpees
10 Clap Push-ups
5 Burpees
10 Chest Slap Push-ups
5 Burpees
5 Fingertip Push-ups

Post times to comments.

Cash Out:  500m Row for time

WOD 090613

WOD 090613

Strength:  Push Press
3-3-3-3-3

15-12-9-6-3

Deadlift
Burpee Box Jumps

Cash Out: 2 Rounds of:
6 Turkish Getups
20 x 4-count Flutter Kicks
10 Chest Slapping Push-ups

 

WOD 090513

WOD 090513

5 Rounds for time:

12 Burpees
24 Walking Lunges
12 KB Swings

Post times to comments.

WOD 090413

WOD 090413

10-9-8-7-6-5-4-3-2-1 reps for time of:

Ground to Overhead (clean and jerk)
Wall Balls

Post times to comments.

WOD 090313

090313

4 Rounds for time:

10 OH Squats
10 T2B
10 Burpee Broad Jumps

Post times to comments.

WOD 090213

WOD 090213

AMRAP in 20 min:

5 Burpee Pull-ups
10 Dips (on tire or box)
15 Sit-ups

Post rounds to comments.