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
Monday, March 31, 2014
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
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
Sunday, March 30, 2014
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
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.
4 rounds for time:
200m run
10 Burpee Box Jumps
10 OH Sit-ups
10 KB Swings
Post times to comments.
Wednesday, March 26, 2014
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
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
Tuesday, March 25, 2014
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
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
Sunday, March 23, 2014
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
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
Saturday, March 22, 2014
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.
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.
10-1 for time:
Sumo Deadlift High Pull
Lateral Burpees
Post times to comments.
Friday, March 21, 2014
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)
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)
Thursday, March 20, 2014
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
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
Tuesday, March 18, 2014
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.
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)
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)
Sunday, March 16, 2014
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
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.
4 Rounds for time:
10 Burpees
25 Squats
25 Push-ups
10 Pull-ups
10 Ring Dips
25 Sit-ups
Post times to comments.
Saturday, March 15, 2014
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.
AMRAP in 12 min:
6 Tire flip jump throughs
12 HR Push-ups
50 Double Unders or 150 singles
Post rounds to comments.
Friday, March 14, 2014
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
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
Sunday, March 9, 2014
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
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
Saturday, March 8, 2014
Friday, March 7, 2014
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
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
Wednesday, March 5, 2014
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
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
Tuesday, March 4, 2014
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)
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)
Sunday, March 2, 2014
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)
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)
Saturday, March 1, 2014
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