WOD 010114

WOD 010114

Happy New Year!!

3 Rounds for time:

30m Burpee Broad Jumps
15 Squats
15 Sit-ups

Post times to comments.

WOD 123113

WOD 123113

Strength:  Handstand Push-ups 3-3-3-3-3

For time:

50 Double Unders or 150 Singles
25 Walking OH Lunges
20 Toes 2 Bar
15 HR Push-ups
10 Wall Balls
5 Squat Cleans
10 Wall Balls
15 HR Push-ups
20 Toes 2 Bar
25 Walking OH Lunges
50 Du's or 150 Singles

Post times to comments.  Cash Out:  50 sledge hammer strikes (25 each arm)

WOD 123013

WOD 123013

For time:

10 Push Press, 2 Pull-ups
9 Push Press, 4 Pull-ups
8 Push Press, 6 Pull-ups
7 Push Press, 8 Pull-ups
6 Push Press, 10 Pull-ups
5 Push Press, 12 Pull-ups
4 Push Press, 14 Pull-ups
3 Push Press, 16 Pull-ups
2 Push Press, 18 Pull-ups
1 Push Press, 20 Pull-ups

Post times to comments.  Weighted planks (:45 on/:45 off)

WOD 122913

WOD 122913

4 rounds for  time:

400m run
20 burpees

Post times to comments..

WOD 122813

WOD 122813

Strength:  Front Squats 3-3-3-3-3

21-15-9 for time:

Goblet Squats
Strict Pull-ups
Sit-ups

Post times to comments  Cash Out:  50 Ring Rows for time

WOD 122713

WOD 122713

Strength:  Strict Pull-ups 5-5-5-5-5

AMRAP in 10 min:

5 Deadlifts
10 Bar facing burpees
15 Wallballs

Post rounds to comments.  Cash Out:  800m Run

WOD 122613

WOD 122613

Strength: Deadlifts 3-3-3-3-3

3 Rounds for time: 
7 Clean and Jerks
7 Burpee Box Jumps

Post times to comments.  Cash Out:  100m sprint x 4

WOD 122413

WOD 122413

3 Rounds for time: 

10x Burpees
20x Box jumps (24/20 inch)
30x Squats
40x Push-ups
50x Walking lunges

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WOD 122313

WOD 122313

"12 Days of Christmas"

After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round.  The WOD is complete when the 12 Thrusters are completed.

For time:

- 1 Clean (95/135)
- 2 Hand Stand Push Ups
- 3 Front Squats (95/135)
- 4 Sumo DeadLift High-Pull (95/135)
- 5 CTB Pull Ups
- 6 Box Jumps (20/24)
- 7 Burpees
- 8 Push Ups
- 9 Wall Balls (14/20)
- 10 Kettle Bell Swings
- 11 Deadlifts (95/135)
- 12 Thrusters (95/135)

Post times to comments.

WOD 122213

WOD 122213

AMRAP in 12 min:

10 Pull-ups
20 OH Lunges

Post rounds to comments.

 

WOD 122113

WOD 122113

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 min:

5 Deadlifts
10 HR Push-ups
15 Squats

Post rounds to comments.

WOD 121913

WOD 121913

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

400m Run
20 Pull-ups
15 Burpees (hands must touch a pull-up bar overhead on each rep)

Post times to comments.  Cash Out:  Weighted Planks 1:00 on/ 1:00 off x 3

WOD 121813

WOD 121813

Strength:  Floor Press 5-5-5-5-5

21-15-9 reps for time:

Front Squat
Jumping Pull-ups
400m Run (between each round, so 3 total runs)

Post times to comments.  Flutter Kicks :45 on/ :45 off x 2

WOD 121713

WOD 121713

Strength:  Front Squat 3-3-3-3-3

"Wittman"

Seven rounds for time of:

Kettlebell swings, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Post times to comments.  U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

WOD 121513

WOD 121513

3 Rounds for time:

50 squats
20 HR Push-ups
12 Pull-ups
6 Burpee Broad Jumps

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WOD121413

WOD121413

4 Rounds for time:

5 Handstand push-ups or Shoulder Press
10 Thrusters
10 Hang Power Cleans

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WOD 121213

WOD 121213

Strength:  Ring Rows 7-7-7-7-7

3 Rounds for time:

9 Deadlift
15 Wall balls
12 Fingertip Push-ups

Post times to comments.  Cash Out:  Max Effort Sit-ups in 1 min, rest 1 min and then Max Effort Squats in 1 min.

WOD 121113

WOD 121113

Strength:  Front Squat 3-3-3-3-3

AMRAP in 12 min:

25 KB Swings
10 OH Squats
5 Chest to Bar Pull-ups

Post rounds to comments.  Cash Out:  500m row for time

WOD 120913

WOD 120913

Strength:  Weighted Push-ups

3 Rounds for time:

50 DU's or 50 Tuck Jumps
25 Wall Balls
20 Burpees
15 Push Press

Post times to comments.  Flutter Kicks :45 on :45 off x 2

WOD 120713

WOD 120713

3 Rounds for time:

40 Walking Lunges
30 Sit-ups
20 Push-ups
10 Burpees

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WOD 120613

WOD 120613

3 Rounds for time: 

50 Burpees
25 Sit-ups
50 Air Squats

15 min time cap.  Post times to comments.

WOD 120513

WOD 120513

Strength:  20 Handstand Push-ups

6 Rounds for time:

6 Burpee Box Jumps
12 Pull-ups
6 Deadlifts

Post times to comments.  Cash Out:  ME Push-ups x 2

WOD 120413

WOD 120413

Strength:  Deadlift 1x5 60% of max, 1x4 70%, 3x3 80%

For time:

1 Power Clean
10 Strict Pull-ups
2 Power Cleans
9 Strict Pull-ups
3 Power Cleans
8 Strict Pull-ups
...

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

WOD 120313

WOD 120313

Strength:  Bench Press or Floor Press 5-5-5-5-5

21-15-9 for time:

Push Jerk
Box Jumps
KB Swings

Post times to comments.  Cash Out:  100m sprint x 4

WOD 120213

WOD 120213

Strength:  EMOM for 10 min:

Even - 5 Back Squats
Odd - 5 Burpee Pull-ups

AMRAP in 10 min:

7 Ring Rows
14 Jumping Lunges
21 HR Push-ups

Post rounds to comments.  Cash Out:  Max Effort flutter kicks for time x 2

WOD 120113

WOD 120113

5 Rounds  for time:
200m  run
15 Burpees
50 Sledge Strikes (25 Ea arm)

Post times to comments.