WOD 122914

WOD 122914

Strength:  Deadlifts 3-3-3-3-3

4 Rounds for time:

15 KB Swings
20 Goblet Squats
500m Row

Post times to comments.  Cash Out:  ME Push up in 2:00

WOD 121914

WOD 121914

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

5 Tire Flip Jump Throughs
10 Ring Dip
15 Wall Balls

Post times to comments.

WOD 121714

WOD 121714

Strength:  Strict Pull-ups 5-5-5-5-5

AMRAP in 18 min:

5 Ground to Overhead
7 Knees to Elbows
9 Burpees

Post rounds to comments.  Cash Out:  500m row sprint

WOD 121614

WOD 121614

Strength:  Floor Press 4-4-4-4-4

3 Rounds for time:

200m run
12 Front Squats
9 Bar Facing Burpees

Post times to comments.  Cash Out:  Max rep Sit-ups in 2:00

WOD 121514

WOD 121514

Strength:  Deadlift 3-3-3-3-3

10-1 reps of:

Push Press
C2B Pull-ups

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

WOD 121414

WOD 121414


AMRAP in 20 min:

400m run
8 Deadlift
12 Box Jumps
16 Ring Rows

Post rounds to comments.

WOD 121314

WOD 121314

Strength:  Floor Press 4-4-4-4-4

For time:

100m Farmers Carry
21 KB Swings
21 Pull-ups
100m Farmers Carry
15 KB Swings
15 Pull-ups
100m Farmers Carry
9 KB Swings
9 Pull-ups

Post times to comments.

WOD 121214

WOD 121214

Strength:  OH Squat 3-3-3-3-3

7 Rounds:

30 sec Row Sprint
-30 sec Rest
30 Sec Double Unders
-30 sec Rest
30 sec Burpees
-30 sec Rest

Cash Out:  Flutter Kicks (:40 on/:40 off) x 2

WOD 121014

WOD 121014

Strength:  Front Squat 3-3-3-3-3

3 Rounds for time:

12 Pull-ups
12 Ring Dips
12 KB Swings
12 Burpees

Post times to comments.  Cash Out: ME Push-ups in 1:00

WOD 120914

WOD 120914

Strength:  Deadlift 3-3-3-3-3

5 Rounds for time:

15 Push Press
20 Jumping Squats
25 Sit-ups

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

WOD 120814

WOD 120814

Strength:  Clean and Jerk 3-3-3-3-3

AMRAP in 12 min:

200m run
15 Wall Balls
10 Clapping Push-ups
5 Tire Flips

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

WOD 120414

WOD 120414

“300 Workout”

For time:

25 Pull-ups
50 Deadlifts 135/95#
50 Push-Ups
50 Box Jumps 24/20″
50 Floor Wipers 135/95# (see video below. Feet to left plate, feet to middle , feet to right plate, then down = 1 rep.)
50 Single-Arm Kettlebell Clean-and-Press 35/25# (Start each rep on floor, 25 each arm) *Use very little (to no) power from the legs on the press.
25 Pull-Ups

Post times to comments. 

WOD 120414

WOD 120414

Strength:  Strict Pull-ups 4-4-4-4-4

4 rounds for time:

200m run
30 KB Swings
20 Burpees
10 Push Press

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

WOD 120314

WOD 120314

Strength:  Push Press 3-3-3-3-3

21-15-9 reps for time:

Deadlift
Burpee Pull-ups

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

WOD 120214

WOD 120214

Strength:  Cleans 3-3-3-3-3

For time:

800m run

then 3 Rounds of:

7 Thrusters
5 Box Jumps
10 Push-ups

Post times to comments.  Cash Out:  Flutter kicks (:40 on/:40 off) x 2

WOD 120114

WOD 120114

Strength:  Deadlift 5-5-5-5-5

AMRAP in 12 min:

1st 4 min:

3 HSPU
6 KB Swings

2nd 4 min:

4 Chest 2 Bar Pull-ups
8 Goblet Squats

Last 4 min:

5 Burpees
10 Dumbbell Thrusters

Post rounds for each iteration.  Cash Out:  ME Push-ups in 1 minute

WOD 113014

WOD 113014

For time:

5k run (3.2 miles)

Post times to comments.

WOD 112814

WOD 112814

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

20 KB Swings
15 Goblet Squats
10 Push Press

Post times to comments.  Cash Out:  400m run for time.

WOD 112714

WOD 112714

Happy Thanksgiving!!

For time:

800m run
50 Push-ups
800m run
50 Sit-ups
800m run
50 Ring Rows
800m run
50 Burpee Wall Balls

Post times to comments.

WOD 112614

WOD 112614

Strength:  Floor Press 4-4-4-4-4

10-1 reps for time:

Thrusters
Box Jumps

Post times to comments.  Cash Out:  Flutter Kicks (:40 on/:40 off) x 3

WOD 112514

WOD 112514

Strength:  Strict Press 3-3-3-3-3

AMRAP in 15 min:

200m run
5 Deadlifts
10 Knees to Elbows
15 Wallballs

Post rounds to comments.  Cash Out:  50 sledge strikes, each arm

WOD 112414

WOD 112414

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

6 Strict Pull-ups
9 Box Jumps
12 KB Swings

Post rounds to comments.  Cash Out:  L Hang (1:00 total on the bar)

WOD 112114

WOD 112114

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

10 Burpee Pull-ups
15 Wall balls
20 HR Push-ups

Post times to comments.  Cash Out:  ME Ring Rows in 1:00

WOD 111914

WOD 111914

Strength:  Floor Press 4-4-4-4-4

For time:

400m run
21 HSPU or Seated DB Presses
400m run
15 HSPU or Seated DB Presses
400m run
9 HSPU or Seated DB Presses

Post times to comments.  Cash Out:  ME Sit-ups in 2 min

WOD 111814

WOD 111814

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 12 min:

10 KB Swings
10 Thrusters

Post rounds to comments.  Cash Out:  500m row

WOD 111714

WOD 111714

Strength:  Power Cleans 3-3-3-3-3

AMRAP in 15 min:

5 OH Squats
7 lateral burpee over bar
9 Pull-ups

Post rounds to comments.  Cash Out:  Flutter Kicks (:40 on/:40 off) x 2

WOD 111514

WOD 111514

Strength:  Strict Pull-ups 4-4-4-4-4

4 Rounds for time:

15 Wall balls
25 KB Swings

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

WOD 111414

WOD 111414

Strength:  Floor press 3-3-3-3-3

10-9-8-7... reps for time:

Sumo Deadlift High Pulls
Burpees

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

WOD 111314

WOD 111314

Strength:  Cleans 3-3-3-3-3

AMRAP in 8 min:

2 Deadlifts
2 Sit-ups
4 Deadlifts
4 Sit-ups
6 Deadlifts
6 Sit-ups
8....
10...

Post rounds to comments.  Cash Out:  Flutter kicks (:40 on/:40 off) x 2

WOD 111214

WOD 111214

Strength:  Strict Press 5-5-5-5-5

AMRAP in 15 min:

5 Handstand Push-ups
7 Burpees
9 Pull-ups

Post rounds to comments.  Cash out:  1000m row for time.

WOD 111114

WOD 111114

Strength:  Front Squat 3-3-3-3-3

3 Rounds for time:

10 Box Jumps
20 Front Rack Lunges (Use a KB in the front rack like a goblet squat hold)
30 Wall Balls

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

WOD 111014

WOD 111014

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

400m Run
10 Burpees
10 C2B Pull-ups

Post rounds to comments.  Cash Out:  ME Sit-ups in 1:00

WOD 110514

WOD 110514

Strength:  Strict Pull-ups 5-5-5-5-5

AMRAP in 12 min:

100m Run
10 KB Swings
10 Thrusters

Post rounds to comments.  Cash Out:  ME Sit-ups in 2:00

WOD 110514

WOD 110514

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

10 Power Cleans
30 Ab Mat Sit-ups

Post times to comments.  Cash Out:  750m Row

WOD 110314

WOD 110314

Strength:  Back Squat 3-3-3-3-3

21-15-9 for time:

Goblet Squat
Abmat Sit-ups
HR Push-ups

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

WOD 110114

WOD 110114

Strength:  Bench Press 4-4-4-4-4

AMRAP in 8 min:

4 Push Press
8 C2B Pull-ups

Post times to comments.

WOD 103114

WOD 103114

Strength: Push Press 3-3-3-3-3

For time:

20-15-10

Jumping Squats
Push-ups
200m Run between rounds

Post times to comments.

WOD 103014

WOD 103014

Strength:  OH Squats 3-3-3-3-3

4 Rounds for time:

200m run
10 OH Sit-ups
15 Box jumps
20 KB Swings

Post times to comments.  Cash Out: ME Pull-ups in 1:00

WOD 102914

WOD 102914

Strength:  Deadlift 3-3-3-3-3

10-1 reps for time:

Wall Balls
Burpee Pull-ups

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

WOD 102814

WOD 102814

Strength:  Floor Press 4-4-4-4-4

"Tabata This!"

Tabata Row

Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post scores to comments.

WOD 102714

WOD 102714

Strength:  Strict Pull-ups 4-4-4-4-4

3 Rounds for time:

10 Hang Cleans
10 Bar Facing Bupees
30 Double Unders

Post times to comments.  Cash out:  400m Run x 2

WOD 102414

WOD 102414

Strength:  Thrusters 3-3-3-3-3

4 Rounds for time:

200m Run
10 Front Squats
200m Run
10 Burpee Pull-ups

Post times to comments.  Cash Out:  ME Push-ups in 1:00 x 2

WOD 102214

WOD 102214

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

5 Burpee Box Jumps
7 Push Press
9 Wallballs

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

WOD 102114

WOD 102114

Strength:  Push Press 3-3-3-3-3

AMRAP in 20 min:

15 Goblet Squats
20 Push-ups
25 Sit-ups
400m run

Post rounds to comments.

WOD 102014

WOD 102014

Strength:  Floor Press 3-3-3-3-3

For time:

Thrusters 1,2,3,4....10
Pull-ups   10,9,8,7....1

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

WOD 101614

WOD 101614

Strength:  Deadlift 4-4-4-4-4

3 Rounds for time:

400m run
15 Wall Balls
20 Push-ups
25 KB Swings

Post times to comments.  Cash Out:  ME sit-up in 2 min

WOD 101614

WOD 101614

Strength:  Back Squat 3-3-3-3-3

AMRAP in 10 min:

10 Push Press
20 Pull-ups
40 Double Unders or 120 Singles

Post rounds to comments.  Cash Out:  100m run x 2

WOD 101514

WOD 101514

Strength:  Max Unbroken strict pull-ups x 2

4 Rounds for time:

4 Clean and Jerks
8 Burpee Box Jumps
12 KB Swings

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

WOD 101414

WOD 101414

Strength:  Strict Press 3-3-3-3-3

For time:

800m run
36 Wall Balls
36 Burpees
36 Pull-ups
36 Box Jumps
36 Push-ups
36 SDHP
800m run

Post times to comments.

WOD 101314

WOD 101314

Strength: Front Squat 3-3-3-3-3

AMRAP in 12 min:

5 Deadlifts
10 Burpees
15 OH Lunges

Post rounds to comments.  Cash Out: ME Push-ups in 1:00 x 2

WOD 101114

WOD 101114

Strength:  Strict Press 3-3-3-3-3

AMRAP in 10 min:

5 Pull-ups
5 Thrusters

Post Rounds to comments.  Cash Out:  ME Sit-ups in 2:00

WOD 101014

WOD 101014

Strength:  Front Squat 3-3-3-3-3

AMRAP in 12 min:

10 KB Swings
10 KB Lunges (hold the KB in the goblet squat position)

Post round to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

WOD 100814

WOD 100814

Strength:  Cleans 3-3-3-3-3

AMRAP in 15 min:

5 Strict Pull-ups
10 Dumbbell Thrusters
15 Sit-ups
200m Dumbbell Run

Post Rounds to comments.  Cash Out:  Flutter Kicks (:30 on/:30 off) x 3

WOD 100714

WOD 100714

Strength:  Deadlift 3-3-3-3-3

For time:
10 Pull-ups
10 Back Squats
100m Run
20 Pull-ups
20 Back Squats
100m Run
30 Pull-ups
30 Back Squats
100m Run

Post times to comments.  Cash Out:  5 Turkish Get-ups each arm x 2

WOD 100614

WOD 100614

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 Min:

6 Strict Handstand Push-ups or Strict Press
12 KB Swings

Post rounds to comments.  Cash Out:  500m Row

WOD 100514

WOD 100514

For Time:

40 Wall Balls
40 Jumping Pull-ups
40 Push Press
40 Burpees
40 KB Swings

Post times to comments.

WOD 100414

WOD 100414

Strength:  Push Press 3-3-3-3-3

EMOTM for 15 min:

5 Clapping Push-ups
2 Burpee Box Jumps
5 Sit-ups

and then EMOTM 15 min:

7 Clapping Push-ups
3 Burpee Box Jumps
7 Sit-ups

Post times to comments.

WOD 100214

WOD 100214

Strength:  OH Squats 3-3-3-3-3

4 Rounds for time:

5 Cleans
15 OH Sit-ups
30 Double Unders or 90 Singles

Post times to comments.  Cash Out:  800m Run

WOD 100114

WOD 100114

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 20 min:

5 Deadlifts
10 HR Push-ups
15 Wallballs
400m Run

Post rounds to comments.

WOD 093014

WOD 093014

Strength:  Front Squat 3-3-3-3-3

AMRAP in 12 min:

10 Push Press
10 Box Jumps
10 Kness to Elbows

Post rounds to comments.  Cash Out:  ME Squats in 2:00

WOD 092914

WOD 092914

Strength:  Floor Press 3-3-3-3-3

For time:

100m Run
20 KB Swings
200m Run
15 KB Swings
400m Run
10 KB Swings
200m Run
15 KB Swings
100m Run
20 KB Swings

Post times to comments.  Cash Out:  ME Push-ups in 1:00

WOD 092714

WOD 092714

AMRAP in 12 min:

15 Box Jumps
10 Burpee Pull-ups

Post rounds to comments.

WOD 092514

WOD 092514

Strength:  Thrusters 3-3-3-3-3

4 Rounds for time:

5 Power Cleans
10 Knees to Elbows
20 OH Walking Lunges

Post times to comments.  Cash Out:  ME Sit-ups in 2:00

WOD 092314

WOD 092314

"Cindy"

AMRAP in 20 min:

5 Pull-ups
10 Push-ups
15 Squats

Post rounds to comments. 

WOD 092214

WOD 092214

Strength:  Strict Press 4-4-4-4-4

For time:

10 Thrusters
200m Run
20 Thrusters
400m Run
30 Thrusters
800m Run

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

WOD 091914

WOD 091914

Strength:  Cleans 3-3-3-3-3

AMRAP in 12 min:

10 Med Ball Cleans
10 Push-ups (HR)
200m Run

Post rounds to comments.  Cash Out:  ME Sit-ups in 2 min

WOD 091814

WOD 091814

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

5 Rounds for time:

100m Farmers Carry
30 Sledge Strikes
20 Wall balls

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

WOD 091714

WOD 091714

Strength:  Front Squat 3-3-3-3-3

AMRAP in 12 Min:

5 Wall Walks
10 Burpees
15 Pull-ups

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

WOD 091614

WOD 091614

Strength:  Strict Pull-up 4-4-4-4-4

3 Rounds for time:

400m Run
12 Deadlifts
21 Box Jumps

Post times to comments.  Cash Out:  ME Push-ups in 1:00 x 2

WOD 091514

WOD 091514

Skill:  Tabata Double Unders (8 Rounds of :20 sec work/ :10 sec of rest)

4 Rounds for time:

12 KB Swings
20 Walking OH Lunges
12 Push Press
20 Walking OH Lunges

Post times to comments.  L Hang (:10 hang x 5).

WOD 091214

WOD 091214

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

10 Med Ball Cleans
10 Push-ups
200m Med Ball Run

Post rounds to comments.  Cash Out:  Hollow Hold (:30 on/ :30 off) x 2

WOD 091014

WOD 091014

Strength:  Strict Pull-up

AMRAP in 15 min:

200m Run
20 KB Swings
15 Jumping Squat
10 HR Pushups

Post rounds to comments.  Cash Out:  500m Row

WOD 090914

WOD 090914

Strength:  Squat Cleans 3-3-3-3-3

AMRAP in 6 min:

5 Burpee Box Jumps
10 Deadlifts
15 Pull-ups
20 Wall Balls

Rest 4 minutes and then repeat.  Post rounds to comments.

WOD 090814

WOD 090814

Strength:  Back Squat 3-3-3-3-3

For time:

400m Run
20 Thrusters
200m Run
20 Lateral Burpees over bar
200m Run
20 Hang Cleans
400m Run

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

WOD 090714

WOD 090714

15-12-9 for time:

Push Press
Burpee Box Jumps

Post times to comments.

WOD 090614

WOD 090614

5 Rounds for time:

15 Wall Balls
25 KB Swings

Post times to comments.

WOD 090514

WOD 090514

Strength:  Front Squat 3-3-3-3-3

AMRAP in 10 min:

4 Hang Power Cleans
6 HSPU or Strict Press
8 Toes to Bar

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

WOD 090214

WOD 090214

AMRAP in 20 min:

6 Deadlifts
7 Burpee Pull-ups
10 KB Swings
200m Run

Post rounds to comments.  Cash Out:  Flutter Kicks (:40 on/ :40 off)

WOD 083114

WOD 083114

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 min:

10 Wall Balls
10 Clapping Push-ups
20 Squats
20 KB Swings

Post rounds to comments.

WOD 082914

WOD 082914

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

15 Push-ups
20 Box Jumps

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

WOD 082714

WOD 082714

Strength:  Floor Press 4-4-4-4-4

3 Rounds for time:

400m Run
20 KB Swings
10 Single Arm KB Press (5 each arm)

Post times to comments.  Cash Out:  ME Sit-ups in 2:00

WOD 082614

WOD082614

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 10 min:

2 Hang Cleans
2 Wall Balls
4 Hang Clean
4 Wall Balls
6/6.....

Post highest rep count to comments.  Cash Out:  Flutter Kicks (:40 on/:40 off) x 3

WOD 082514

WOD 082514

Strength:  Cleans 3-3-3-3-3


For time:

21 Deadlifts
21 Box Jumps
Run 800m
15 Deadlifts
15 Box Jumps
Run 800m
9 Deadlifts
9 Box Jumps
Run 800m

Post times to comments.  Cash Out:  ME Push-ups in 1:00 x 2

WOD 082414

WOD 082414

AMRAP in 15 min:

10 Burpee Box Jumps
10 Push Press
10 Pull-ups
30 Double Unders or 90 Singles

Post rounds to comments.

WOD 082314

WOD 082314


4 Rounds for time:


15 Wall balls
25 KB Swings
35 Sit-ups


Post times to comments.

WOD 082114

WOD 082114

Strength:  Push Press 3-3-3-3-3

EMOM for 12 min:

8 Burpees
8 Overhead Lunges

Post comments.  Cash Out:  1 mile run.

WOD 082014

WOD 082014

Strength:  Deadlift 3-3-3-3-3

For time:

400m run, then
3 rounds of
20 HR Push-ups
30 KB Swings
400m Run

Post times to comments.  The runs are just at the beginning and end.

WOD 081914

WOD 081914

Strength:  Floor Press 4-4-4-4-4

3 Rounds for time:

400m Run
15 Thrusters

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

WOD 081714

WOD 081714

For time: 

500m Row (60 pulls)
21-15-9
Cleans
Box Jumps
Pull-ups
500m Row

Post times to comments.

WOD 081614

WOD 081614

4 Rounds for time:

6 Push Press
9 Bar Facing Burpees
12 T2B

Post times to comments.

WOD 081514

WOD 081514


Strength:  Back Squat:  4-4-4-4-4

EMOM for 18 min  alternating:

Minute 1 - 10 Chest to Bat Pull-ups
Minute 2-  15 Wall Balls
Minute 3- 200m Run...

Post comments.  Cash Out:  Max Push-ups in 1:00

WOD 081314

WOD 081314

Strength:  Strict Pull-ups 4-4-4-4-4

10, 9, 8....reps of:

Deadlift
Wall balls

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

WOD 081014

WOD 081014

3 Rounds for time:

200m run or row
8 Cleans
12 Box Jumps
20 KB Swings

Post times to comments.

WOD 080914

WOD 080914

AMRAP in 15 min:

10 Front Squats
15 Pull-ups
20 OH Lunges

Post rounds to comments.

WOD 080814

Strength:  HSPU 3-3-3-3-3

4 Rounds for time:

10 Clapping Push-ups
10 Push Press
10 Weighted Sit-ups
25 Squats

Post times to comments.  100m Sprint x 3

WOD 080714

WOD 080714

Strength:  Back Squat 4-4-4-4-4

AMRAP in 12 min:

7 Thrusters
10 Box Jumps
13 Push-ups

Post rounds to comments.  Cash Out:  Flutter Kicks (:30 on/ :30 off) x 2

WOD 080614

WOD 080614

Strength:  Strict Pull-ups 4-4-4-4-4

3 Rounds for time:

200m Run down and back in the Plot
30 Wall Balls
15 Burpees

Post times to comments.  Cash Out:  Max Rep strict T2B in 1:00

WOD 080514

WOD 080514

Strength: Deadlift 3-3-3-3-3

3 Rounds for time:

30 Jumping Lunges
15 Strict Press
30 Double Unders or 90 Singles

Post times to comments.  Cash Out:  1:00 Weighted Plank x 2

WOD 080414

WOD 080414

Strength:

Push Press 3-3-3-3-3

For time:

30 Sit-ups
30 Goblet Squats
30 HR Push-ups
30 Wall Balls
30 Burpees
30 KB Swings
30 Pull-ups

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

Gym Closed

We will be closed until further notice as we move to the new location.  I will try and post workouts that you can do at home or in another gym.

Management

WOD 061614

WOD 061614

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

6 OH Lunges
9 Wall Balls
12 SDHP
15 Sit-ups
18 Push-ups
21 DU's or 63 singles

Post rounds to comments.  Cash Out:  100m Backward run x 4

WOD 061514

WOD 061514

AMRAP in 20 min:

9 Burpee Pull-ups
12 Push Press
15 Sit-ups

Post rounds to comments.

WOD 061414

WOD 061414

AMRAP in 15 min:

200m run
5 Tire Flips
10 Burpees
15 Wallballs

Post rounds to comments.

WOD 061314

WOD 061314

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

400m run
10 Pull-ups
15 OH Lunges
50 DU's or 150 singles

Post times to comments. 

WOD 061214

WOD 061214

Strength:  Back Squat 7-5-5-3-1


AMRAP in 10 min:

5 HSPU or Strict Shoulder Press
5 Deadlifts 135/95#
5 Knees to Elbows
5 Back squats
5 HR Push-ups

Post rounds to comments.  Cash Out:  ME Strict Ring Dips x 2

WOD 061114

WOD 061114

Strength:  Front Squat 3-3-3-3-3

For time:

400m run
5 Thrusters
10 Toes to Bar
15 Burpees
20 Pull-ups
25 Hang Cleans
30 Sit-ups
400m run

Post times to comments.  Cash Out:  Max Distance Farmers Carry in 1:00

WOD 061014

WOD 061014

Strength:  Ring Dips 4-4-4-4-4

"Nancy"

5 Rounds for time:
400m Run
15 OH Squats

Post times to comments.

WOD 060814

WOD 060814


AMRAP in 15 min:


5 Shoulder Press
8 Burpee Box Jumps
10 KB Swings


Post rounds to comments.

WOD 060714

WOD 060714

3 Rounds for time:

15 Wall Balls
20 Pull-ups
25 Push-ups

Post times to comments.

WOD 060514

WOD 060514

Strength:  EMOM for 10 min:
Even - 8 Turkish Get-ups (4/4)
Odd - 8 Strict Pull-ups

For time:

800m Run
50 Burpees
800m Run

Post times to comments.  Cash Out:  ME Push-ups in :60 sec x 2

Thanks to Kyle Allen and the LFD crew for getting the lights in the gym operational, it made a huge difference! 

WOD 060414

WOD 060414

Strength:  Clean 3-3-3-3-3

EMOM for 12 min:

8 Burpees
8 OH Lunges

Score is total reps.  Cash out:  500m row for time.

WOD 060314

WOD 060314

Strength:  Thrusters 2-2-2-2-2-2

4 Rounds for time:

200m Med Ball Run
20 Wall Balls
25 HR Push-ups
30 Broad Jumps

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

WOD 060214

WOD 060214

Strength:  Floor Press 4-4-4-4-4

AMRAP in 20 min:

5 Handstand Push-ups
10 Back Squats
15 Burpee Pull-ups

Post rounds to comments.  Cash out:  50 Sledge Strikes each arm.

WOD 060114

WOD 060114

For time:

20 Push Press
200m Run
15 Push Press
400m Run
10 Push Press
800m Run

Post times to comments.

WOD 053114

WOD 053114

6 Rounds for time:

3 Power Cleans
6 Ring Dips
9 Box Jumps
12 HR Push-ups

Post times to comments.

WOD 053014

WOD 053014

Strength:  Cleans 3-3-3-3-3

4 Rounds for time:

15 Wall Balls
15 OH Sit-ups

Post times to comments.  Cash Out:  ME Push-ups in 1:00 x 2

WOD 052914

WOD 052914

Strength:  Alternate EMOM for 10 min:
Even - 3 Push Press
Odd - 8,10, or 12 Unbroken T2B

3 Rounds for time:

400m run
20 KB Swings
10 OH Squats

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

WOD 052814

WOD 052814

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

15 Pull-ups
25 HR Push-ups
25 Squats

Post times to comments.  Cash Out:  Flutter Kicks (:40 on/: 20 off) x 3

WOD 052714

WOD 052714

Strength:  Floor Press 4-4-4-4-4

21-15-9

Push Press
Ring Dips
Bar Facing Burpees

Post times to comments.  Cash Out:  200m run for time x 2.

WOD 052614

WOD 052614

Strength:  OH Squats 3-3-3-3-3

AMRAP in 15 min:

5 Deadlift
10 Burpee Box Jumps
15 Pull-ups

Post rounds to comments.  Cash out:  ME Ring Dips x 2

WOD 052514

WOD 052514

AMRAP in 15 min:

10 SDHP
15 Med Ball Cleans
20 Sit-ups

Post rounds to comments.

WOD 052414

WOD 052414

AMRAP in 15 min:

10 Push Press
12 Ring Rows
15 Lunges

Post rounds to comments.

WOD 052314

WOD 052314

Strength:  Strict Pull-ups 4-4-4-4-4

4 Rounds for time:

200m run
3 Power Cleans
6 Ring Dips
9 Box Jumps
12 HR Push-ups

Post times to comments.

WOD 052214

WOD 052214

Strength:  Back Squat 3-3-3-3-3

3 Rounds for time:

7 Thrusters
5 Box Jumps
10 Push-ups

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

WOD 052114

WOD 052114

Strength:  Push Press 4-4-4-4-4

4 Rounds for time: 

20 Wall Balls
20 Box Jumps
400m Run


Post times to comments.  Cash Out:  100 Flutter Kicks for time.

WOD 052014

WOD 052014

Strength:  Front Squat 4-4-4-4-4

AMRAP in 10 min:

3 HSPU or Shoulder Press
3 C2B Pull-ups
20 Double Unders or 60 singles
6/6 + 20 DU
9/9 + 20 DU and so on

Post rounds to comments.  Cash Out:  ME Ring Dips x 2

WOD 051914

WOD 051914

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time: 

400m run
20 KB Swings
10 Thrusters

Post times to comments.  Cash Out:  ME Sit-ups in 2 minutes

WOD 051214

WOD 051214

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

5 Pull-ups
5 Front Squats
10 Pull-ups
10 Front Squats
15 Pull-ups
15 Front Squats
...etc until time runs out.  Post rounds to comments.  Cash Out:  Flutter Kicks (:30 on/:30 off x 4)

WOD 051014

WOD 051014

3 Rounds for time:

400m run
20 KB Swings
10 OH Squats

Post times to comments.

WOD 050914

WOD 050914

AMRAP in 20 min:

12 Wall Balls
10 Deadlifts
7 Ring Dips

Post rounds to comments.  Cash Out:  500m row x 2

WOD 050814

WOD 050814

Strength:  Rope Climb 2-2-2-2-2

For time:
21 Deadlifts
21 Box Jumps
800m Run
15 Deadlifts
15 Box Jumps
800m Run
9 Deadlifts
9 Box Jumps
800m Run

Post times to comments.

WOD 050714

WOD 050714

Strength:  Cleans 3-3-3-3-3

EMOM for 12 min:

8 Burpees
8 Front Squats

Score is total reps.  Cash Out:  ME Push-ups in 2 minutes.

WOD 050614

WOD 050614

AMRAP in 5 min:

5 Power Cleans
10 Toes to Bar

2 Minute Break:

AMRAP in 5 min:

5 Chest to Bar Pull-ups
10 HR Push-ups
15 Jumping Air Squats

2 Min Break:

1 Mile Run

Post results to comments.

WOD 0505014

WOD 050514

Strength:  Ring Dips 4-4-4-4-4


For time:
10-9-8-7-6-5-4-3-2-1

KB Swings
Box Jumps

*200m Run between each round.  Post times to comments.  Cash Out:  50 Weighted Sit-ups

WOD 050414

WOD 050414

3 Rounds for time:

400m run
21 Burpees

Post times to comments.

WOD 050314

WOD 050314

3 Rounds for time:

20 Wall balls
15 KB Swings
10 Burpee Pull-ups

Post times to comments.

WOD 050214

WOD 050214

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

200m Run
7 Push Press
7 C2B Pull-ups
7 Burpess
200m Run

Post times to comments.  Cash Out:  800m Run

WOD 050114

WOD 050114

Strength:   Strict Pull-ups 4-4-4-4-4

For time:

50 OH Lunges
75 Double Unders or 150 singles
50 Air Squats
25 Clean and Jerks
50 Air Squats
75 Double Unders or 150 singles
50 OH Lunges

Post times to comments.  Cash Out:  250m Row x 2 for time

WOD 043014

WOD 043014

Strength:  Push Press 3-3-3-3-3

5 Rounds for time:

12 OH Squats
12 Lateral Burpees
12 Box jumps
24 Sledge Strikes

Post times to comments.  Cash Out:  ME Push-ups in 60 sec x 3

WOD 042914

WOD 042914

Strength:  Front Squat 3-3-3-3-3

3 Rounds for time:

10 Thrusters
400m Run
15 T2B

Post times to comments.  Cash Out:  100 sit-ups for time.

WOD 042814

WOD 042814

Strength:  Hand Stand Holds - with a 3 minute running clock practice your hand stands

"Tillman"

7 Rounds for time:

7 Deadlifts
200m Run
15 Pull-ups

45 second rest between rounds.  Post times to comments.

Patrick Daniel Tillman (11-6- 76 – 4-22-04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002.  He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan.

 

WOD 042714

WOD 042714

Strength:  Back Squat 3-3-3-3-3

3 Rounds for time:

7 Thrusters
10 Box Jumps
15 Push-ups

Post times to comments.

WOD 042514

WOD  042514

Strength: Deadlift 3-3-3-3-3

5  sets of:

AMRAP in 3 min:

3 Power Cleans
6 Push-ups
9 Squats

Rest 1 min before starting again.  Do 3 min AMRAP, rest 1 minute and then repeat for a total of 5 times.

WOD 042414

WOD 042414

Strength:  Front Squat 3-3-3-3-3

AMRAP in 12 min:

4 Wall Walks
7 Box Jumps
200m Run

Post rounds to comments.  Cash Out:  ME Push-ups in 60 sec x 2

WOD 042314

WOD 042314

Strength:  Floor Press 4-4-4-4-4

3 Rounds for time:

400m Run
10 Burpee Box Jumps
20 Pull-ups
30 Push Press
40 Walking Lunges
50 Double Unders or 150 singles

Post times to comments.  Cash Out:  Hollow Holds (:30 on/ :30 off) x 2

WOD 042214

Strength:  Back Squat 5-5-5

AMRAP in 15 min:

10 Wall Balls
10 Push-ups
10 KB Swings
15 Goblet Squats

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

WOD 042114

WOD 042114

Strength:  3 rounds: no time
3-5 Strict Chin-ups
3-5 HSPU
5-10 Strict T2B

AMRAP in 12 min:

6 Chest to Bar Pull-ups
12 KB Swings
6 Tire Flips

Post rounds to comments.  Cash Out:  8 Turkish Getups on each arm.

WOD 041814

WOD 041814

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min: 

6 Hang Clean
24 Squats
12 HR Push-ups

Post rounds to comments.  Cash Out:  Flutter Kicks (:30 on/ :30 off) x 3

WOD 041714

WOD 041714

Strength:  Floor Press 4-4-4-4-4

21-15-9

Deadlift
Pull-ups

Post times to comments.  Cash Out:  400m run for time.

WOD 041614

WOD 041614

Strength:  3 Deadlifts EMOM for 8 min

AMRAP in 20 min:

10 Push Press
10 KB Swings
10 Box Jumps

Post rounds to comments.

WOD 041514

WOD 041514

Strength: Front Squat 3-3-3-3-3

TABATA this:

Push-ups
Squats
Ring Rows
Sit-ups

Post Tabata score to comments.  For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.  Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.  The score is the least number of reps for any of the eight intervals.

WOD 041414

WOD 041414

Strength:  10 min to find 1 rep max push press

4 Rounds for time:

10 Ring Dips
15 OH Lunges
20 Pull-ups

Post times to comments.  Cash out:  100 Sledge Strikes (50 each arm)

WOD 041314

WOD 041314

AMRAP in 15 min:

4 Power Cleans
8 Pull-ups
12 Wall balls

Post rounds to comments.

WOD 041214

WOD 041214

AMRAP in 10 min:

4 Deadlifts
8 Burpee Pull-ups

Post rounds to comments.

WOD 041114

WOD 041114

Strength:  Floor Press 4-4-4-4-4

3 Rounds for time:

30 Wall balls
20 Pull-ups
30 Double Unders or 90 singles.

Post times to comments.

WOD 040914

WOD 040914

Strength: Hang Clean 3-3-3-3-3 + 1 Push Jerk on your 3rd rep of each set

For time:

1 mile run
50 Push Press (75#/55#)
30 Floor Wipers (75#/35#)

Post times to comments.  Check out this article http://agymlife.com/get-better-at-crossfit/.  I agree with most of these except #1.  You don't need CrossFit specific gear to make you better.

 

 

 



WOD 040814

WOD 040814

5 Rounds for time:

10 Wall Balls
15 Box Jumps
25 KB Swings

Post times to comments.  500m row for time.

WOD 040714

WOD 040714

"Barbara"

5 Rounds for time:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest exactly 3 minutes between each round.  Add time from each round (not counting rest times) to get your total time.  Post times to comments.

WOD 040414

WOD 040414

Strength:  Back Squat 3-3-3-3-3

For time:

800m run, then
3 Rounds

7 Thrusters
5 Box Jumps
10 Push-ups

then run 800m.  Post times to comments.  Cash Out:  ME ring dips x 2

WOD 040314

WOD 040314

Strength:  Back Squat 3-3-3-3-3

1 Minute stations for 3 Rounds:

1 Min Push Press
1 Min Sit-ups
1 Min Squats
1 Min Pull-ups
1 Min KB Swings
1Min Rest

Post total reps to comments.  Cash Out:  ME weighted push-ups x 2.  5 minutes of work followed by 1 minute rest and then repeat two more times.

WOD 040214

WOD 040214

Strength:  Floor Press 4-4-4-4-4

5 Rounds for time:

15 Push-ups
20 Weighted Sit-ups
5 Clean and Jerks

Post times to comments.  Cash Out:  Flutter Kicks (:40 on/ :20 off) x 3

 

 

WOD 040114

WOD 040114

Strength:  Strict Pull-ups 4-4-4-4-4

3 Rounds for time:

400m run
30 KB Swings
30 OH Walking Lunges

Post times to comments.  Cash Out:  5 Rope Climbs

WOD 033114

WOD 033114

Strength:  EMOM for 5 min: 2 Hang Clean, 4 HSPU

5 Rounds for time:

10 Deadlifts
10 Box Jumps
10 HR  Push-ups

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

WOD 033014

WOD 033014

4 rounds for time:

200m run
10 Burpee Box Jumps
10 OH Sit-ups
10 KB Swings

Post times to comments.

WOD 032714

WOD 032714

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

5 Pull-ups
10 KB Swings
15 Wallballs

Post times to comments.  Cash Out:  Max Effort Ring Dips x 2

WOD 032614

WOD 032614

Strength:  Strict Press 3-3-3-3-3

For time:

10-8-6-4-2
Cleans
Farmer's Carry (AHAP -as heavy as possible) down and back the length of the gym.

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

WOD 032414

WOD 032414

Strength:  2 Push Press, 4 Strict/weighted pull-ups x 4

3 Rounds for time:

10 Front Squats
20 C2B Pull-ups
10 Lateral Burpees
30 Double Unders or 90 singles

Post times to comments.  Cash Out:  800m run

WOD 032314

WOD 032314

For time:

200m run
21-15-9
Hand Release Push-ups
Jumping Squats
KB Swings
200m Run

Post times to comments.  Just two runs, one at the beginning and one at the end.

WOD 032214

WOD 032214

10-1 for time:
Sumo Deadlift High Pull
Lateral Burpees

Post times to comments.

WOD 032114

WOD 032114

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

400m run
30 wall balls
20 sit-ups
10 strict pull-ups

Post times to comments.  Cash Out:  50 Sledge Strikes (25 each arm)

WOD 032014

WOD 032014

Strength:  Floor Press 4-4-4-4-4

5 Rounds for time:

6 Cleans
12 Pull-ups
24 Walking Lunges

Post times to comments.  Cash Out:  Flutter Kicks (:40 on/ :20 off) x 3

WOD 031914

WOD 031914

Strength:  Push Press 3-3-3-3-3

Descending and Ascending Ladders for time:
10-1 reps of:
Deadlifts
AND
1-10 reps of:
Ring Dips

Post times to comments.  Cash Out:  400m Run for time.

WOD 031814

WOD 031814

Strength:  3 Hang Cleans + 4 Strict Pull-ups every 2 minutes x5

AMRAP in 20 min:

200m Run
5 Wall Walks
10 SDHP
15 Burpees

Post rounds to comments.  Cash Out:  Weighted Plank (1:00 on/ 1:00 off x2)

WOD 031714

WOD 031714

Strength:  Back Squat 3-3-3-3-3

4 Rounds for time:

12 Thrusters
12 T2B

Post times to comments.  Cash Out:  ME strict Ring Dips x 2

WOD 031614

WOD 031614

4 Rounds for time:

10 Burpees
25 Squats
25 Push-ups
10 Pull-ups
10 Ring Dips
25 Sit-ups

Post times to comments.

WOD 031514

WOD 031514

AMRAP in 12 min:

6 Tire flip jump throughs
12 HR Push-ups
50 Double Unders or 150 singles

Post rounds to comments.

WOD 031414

WOD 031414

Strength:  Push Press 3-3-3-3-3

5 Rounds to comments:

400m run
50 Jumping Air Squats

Post times to comments.  Cash Out:  Max Effort Ring Dips x 2

In case you were wondering

Workout 14.3
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOD 030914

WOD 030914

Strength:  Push Press 3-3-3-3-3

5 Rounds for time:

10 Deadlifts
10 Box Jumps
10 HR Push-ups

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

WOD 030814

WOD 030814

For time:

5K (3.1 miles)

Post times to comments.

WOD 030714

WOD 030714

Strength:  Weighted Push-ups 3-3-3-3-3

3 Rounds for time: 

30 KB Swings
400m run

Post times to comments.  Cash Out:  ME pull-ups in 1 min

WOD 030614

WOD 030614

Strength:  Strict Shoulder Press 3-3-3-3-3

3 Rounds for time:

10 Strict Pull-ups
30 V-ups
20 OH Lunges

Post times to comments.  Cash Out:  Max rep Push-ups in 60 sec x 2

WOD 030414

WOD 030414

Strength:  Strict Pull-ups 4-4-4-4-4

For time:

Wall Balls 50-40-30-20-10
Handstand Push-ups or Should Press 10-8-6-4-2

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

WOD 030314

WOD 030314

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 Min:

5 Burpee Pull-ups
7 Clapping Push-ups
9 Front Squats

Post rounds to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off x 3)

WOD 030214

WOD 030214

AMRAP in 10 min:

10 Thrusters
40 Mountain Climbers

Post rounds to comments.

WOD 030114

WOD 030114

5 Rounds for time:

9 Burpee tuck jumps
9 Handstand Push-ups
9 Pull-ups


Post times to comments.

Workout 14.1

10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb

WOD 022814

WOD 022814

Strength:  Push Press 3-3-3-3-3

AMRAP in 10 min:

200m Run
30 Broad Jumps
200m Run
20 Russian Twists

Post rounds to comments.  Cash Out:  L Hang 15 sec on/ 15 sec off x 4