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

WOD 022714

WOD 022714

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

25 OH Walking Lunges
5 Deadlifts
10 Pull-ups
15 Wall Balls

Post rounds to comments.  Cash Out:  50 Sledge Strikes

WOD 022614

WOD 022614

Strength: Strict Pull-ups 4-4-4-4-4

5 Rounds for time:

3 Wall Climbs
15 Box Jumps
3 Barbell Complex

The barbell complex will comprise of the following:
-Power Clean
-Front Lunge, right
-Front Lunge, left
-Push Jerk
-Back Lunge, right
-Back Lunge, left

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

WOD 022514

WOD 022514

Strength:  Back Squat 3-3-3-3-3

100 Double Unders or 300 singles then,

3 Rounds for time:

10 Handstand Push-ups or Shoulder Press
10 Pull-ups
10 Hang Cleans

Post times to comments.  Cash Out:  500m Row

WOD 022414

WOD 022414

Strength:  Deadlift 3-3-3-3-3

21-15-9

Push Press
Box Jumps
Sit-ups

Post times to comments.  Cash Out:  Turkish Getups 4-4-4-4

WOD 022314

WOD 022314

AMRAP in 12 min:

10 burpee broad jumps
10 HR push-ups

Post rounds to comments.

WOD 022214

WOD 022214

AMRAP in 10 min:

7 Thrusters
7 Box Jumps

Rest 2 min, then:

AMRAP in 10 min:

10 Wallballs
5 Burpees

Post rounds to comments.

WOD 022114

WOD 022114

Strength: EMOM for 10 min:  3 Power Cleans + 3 Front Squats

4 Rounds for time:

12 Push Press
30 Air Squats
50 Double Unders or 150 singles

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

WOD 022014

WOD 022014

Strength:  Floor Press 3-3-3-3-3

3 Rounds for time:

400m Run
12 Front Squats
12 Burpee Pull-ups

Post times to comments.  Weighted Planks (1:00 on/ 1:00 off)

WOD 021914

WOD 021914

Strength:  Push Press 3-3-3-3-3

4 Rounds for time: 
10 Burpee Box Jumps
20 Overhead Sit-ups
10 KB Swings

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

WOD 021814

WOD 021814

Strength: EMOM for 7 min: 5 OH Squats, 5 Strict Pull-ups

3 Rounds for time:

30 Wallballs
20 KB Swings
10 Burpees
200m run

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

WOD 021614

WOD 021614

For time:

Wall Balls 50 reps
Toes 2 Bar 50 reps
Ring Rows 50 reps

The reps can be broken up into any amount of set and reps.  Post times to comments.

WOD 021514

WOD 021514

2 Rounds for reps:

Max rep Push Press in 60 sec
Rest 60 sec
Max rep Pull-ups in 60 sec
Rest 60 rec
Row for max calories in 60 sec
Rest 60 sec
Max rep burpees in 60 sec

Post reps to comments.

WOD 021414

WOD 021414

AMRAP in 12 min:

12 KB Swings
12 OH Lunges
12 HR Push-ups

Post rounds to comments.

WOD 021214

WOD 021214

Strength:  Clean and Jerk 3-3-3-3-3

EMOM for 10 min:

8 Sumo Deadlift High Pulls
8 Wall balls

Cash Out:  500m row for time.

WOD 021114

WOD 021114

Strength:  OH Squat 3-3-3-3-3 (stay light and work on form)

For time:

30 Front Rack Lunge
20 C2B Pull-ups
30 Push Press
20 Lateral Burpees

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

WOD 021014

WOD 021014

"Filthy 50"

For time:
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press (45/35)
50 Supermans
50 Wall Balls
50 Burpees
50 Double Unders or 150 Singles

Post times to comments.

WOD 020914

WOD 020914

5 Rounds for time:

10 Pull-ups
20 Burpees
10 T2B
20 Sit-ups

Post times to comments.

WOD 020814

WOD 020814

AMRAP in 15 min:

6 Ring Dips
9 Back Squats
12 Pull-ups

Post rounds to comments.

WOD 020614

WOD 020614

Strength:  Floor Press 3-3-3-3-3

3 Rounds for time:

5 Wall Climbs
10 Strict Pull-ups
50 Squats to the ball (butt touches a med ball)

Post times to comments.  Cash Out: 250m Row x 3

WOD 020514

WOD 020514

Strength: Back Squat 4-4-4-4-4

AMRAP in 15 min:

4 Squat Cleans
8 T2B
12 Box Jumps

Post rounds to comments.  ME Push ups in 1:00, rest 1:00 then ME Sit-ups in 1:00

WOD 020414

WOD 020414

Strength:  4 sets: Every 3 Minutes
- 5 Deadlifts
-Max Effort HSPU

5 Rounds for time:

7 Push Press
7 Bar Facing Burpees
7 C2B Pull-ups

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

WOD 020314

WOD 020314

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

Buy in:  50 Double Unders or 50 Tuck Jumps
4 Rounds for time:

15 Wall Balls
11 KB Swings
7 Burpee Box Jumps
3 Handstand Push-ups

Cash Out: 50 Double unders or 50 tuck jumps.  Post times to comments.