WOD 113013

WOD 113013

3 Rounds for time:

400m run
10 Burpee Pull-ups
20 Walking Lunge Steps
30 Push-ups
40 Squats
50 Double Unders (150 singles)

Post times to comments.

WOD 112913

WOD 112913

Strength:   Push Press 3-3-3-3-3

AMRAP in 15 min:

5  Handstand  Push-ups
10 Jumping  Lunges
15  Wall Balls

Post rounds to comments.  Cash Out:  Weighted Plank 1:00 x  3 with rest as needed  between rounds.

WOD 112813

WOD 112813

Tabata This:

Push-ups
Squats
Sit-ups
Burpees

:20 on/ :10 off x 8 per exercise with 1 min rest before moving to the next movement.  Happy Thanksgiving!

WOD 112713

WOD 112713

Strength:  Deadlift 2-2-2-2-2

AMRAP in 15 min:

5 Tire Flip Jump Through
10 Ring Dips
15 Wall Balls
20 KB Swings

Post rounds to comments.  Tire Flip Jump Through:  Flip the tire and then jump into the middle of the tire and then over again to the other side of the tire for one rep.  Cash Out:  250m row sprint x 4

WOD 112613

WOD 112613

Strength:  Back Squat 3-3-3-3-3

10-1 reps for time:

OH Squats
Lateral Burpees
Pull-ups

Post times to comments.  Cash Out:  750m Row

WOD 112513

WOD 112513

Strength:  Handstand Push-ups 5-5-5-5-5

4 Rounds for time:

40 Air Squats
30 Sit-ups
20 Push-ups
10 Tuck Jumps

Post times to comments.  This workout can be done at home in case you can't make it to the gym tomorrow.  Cash-out:  Hollow Hold (:30 on/:30 off) x 4

 

 

 

WOD 112313

WOD 112313

21-15-9

Pull-ups
Front Squat

Post times to comments.

WOD 112213

WOD 112213

Strength:  Death by Strict Pull-ups (no kipping)
1 pull-up in the first minute, 2 in the 2nd minutes...until you are unable to complete the number of reps in the minute

AMRAP in 15 min:

9 Deadlift
12 Push-ups (HR)
15 Box Jumps

Post rounds to comments.  Cash Out:  Max distance farmers carry x 2

WOD 112113

WOD 112113

Strength:  Back Squat 5-5-5-5-5

AMRAP in 15 Min:

9 Push Press
12 T2B
15 Wall Balls

Post rounds to comments.  Cash Out:  Flutter Kicks (:30 on/ :30 off ) x 4

WOD 111913

WOD 111913

3 Rounds for time:

400m Run
50 Squats
40 Push-ups
30 Jumping Lunges
20 Pull-ups
10 Burpees

Post times to comments.

                              Sgt Kemp getting up the rope during the "On Ramp" class

 

WOD 111813

WOD 111813

AMRAP in 10 min:

50 Sit-ups
20 Burpees

Post rounds to comments.

WOD 111613

WOD 111613

For time:

5k Run (3.1 miles)

Post times to comments. 12:37 (World Record ) is the time to beat.

WOD 111513

WOD 111513

3 Rounds for time:

40 Walking Lunge Steps
30 Sit-ups
20 Push-ups
10 Burpees

Post times to comments.

WOD 111413

WOD 111413

Strength:  Handstand Push-ups 5-5-5-5-5

4 Rounds for time:

8 Front Squats
12 Pull-ups
16 KB Swings
400m Run

Post times to comments.  Cash Out:  1:00 L-Hang

WOD 111313

WOD 111313

Strength: Strict Pull-ups 5-5-5-5-5

"Karen"

For time:

150 Wall Balls

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

WOD 111213

WOD 111213

Strength:  EMOTM  for 10 min:  3 Clean and Jerks

3 Rounds for time:

200m Run
15 KB Swings
10 Box Jumps
5 Pull-ups

Post times to comments.  Cash Out:  100 Jumping Squats for time.

WOD 111113

WOD 111113

Strength:  Deadlift

For time:

41 Plyo Push-ups (feet in rings and hands on the ground)
41 Overhead Sit-ups
41Pull-ups
41 Bench Press or floor press
41 KB Swings
41 Push Press
400m Run

Post times to comments.  Cash Out:  Max rep ring dips

WOD 110913

WOD 110913


400m run then:
4-8-16-32-64 reps of:

Squats
Push-ups

finish with a 400m run.

Post times to comments.

WOD 110813

WOD 110813

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 Min:

10 Ring Dips or Tire Dips
10 Push Press

**Every 2 min you will perform a farmers carry down and back the length of the gym. **

Post times to comments.  Cash Out:  800m run for time.

WOD 110713

WOD 110713

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

200m run
15 KB Sumo Deadlift High-pulls
15 Goblet Squats
15 Handstand Push-ups or Shoulder Press

Post times to comments.  Cash Out:  100 Sledge Swings

WOD 110613

WOD 110613

Strength:  Deadlift 5 reps EMOTM for 8 min

3 Rounds for time:

12 Box Jumps
12 HR Push-ups
12 OH Squats

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

WOD 110513

WOD 110513

Skill:  10 minutes to complete 4 rounds of:

2 TGU's*
2 Rope Climbs

* One left arm/ one right arm

5 Rounds for time (20 min time cap):

25 Walking OH Lunge steps
21 KB Swings

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

WOD 110413

WOD 110413

Strength:  Back Squat 3-3-3-3-3

AMRAP in 10 min:

1,2,3,4....reps of
Cleans
Burpee Box Jumps

Rest 5 minutes then:

10 to 1 reps for time of:

Thrusters
Pull-ups

Post rounds and times to comments.  Cash Out:  Stretch

WOD 110313

WOD 110313

10-1 reps for time:

Power Cleans
Box Jumps

Post times to comments.

WOD 110213

WOD 110213

Strength:  Clean and Jerk 2-2-2-2-2

4 Rounds for time:

20 Wall Balls
20 DU's (60 singles)
200m Run

Post times to comments.