WOD 053114
6 Rounds for time:
3 Power Cleans
6 Ring Dips
9 Box Jumps
12 HR Push-ups
Post times to comments.
Friday, May 30, 2014
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
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
Wednesday, May 28, 2014
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
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
Tuesday, May 27, 2014
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
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
Monday, May 26, 2014
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.
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.
Sunday, May 25, 2014
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
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.
AMRAP in 15 min:
10 SDHP
15 Med Ball Cleans
20 Sit-ups
Post rounds to comments.
Saturday, May 24, 2014
WOD 052414
WOD 052414
AMRAP in 15 min:
10 Push Press
12 Ring Rows
15 Lunges
Post rounds to comments.
AMRAP in 15 min:
10 Push Press
12 Ring Rows
15 Lunges
Post rounds to comments.
Thursday, May 22, 2014
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.
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.
Wednesday, May 21, 2014
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
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
Tuesday, May 20, 2014
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.
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.
Monday, May 19, 2014
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
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
Sunday, May 18, 2014
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
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
Sunday, May 11, 2014
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)
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)
Friday, May 9, 2014
Thursday, May 8, 2014
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
AMRAP in 20 min:
12 Wall Balls
10 Deadlifts
7 Ring Dips
Post rounds to comments. Cash Out: 500m row x 2
Wednesday, May 7, 2014
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.
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.
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.
Monday, May 5, 2014
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.
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
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
Sunday, May 4, 2014
Saturday, May 3, 2014
WOD 050314
WOD 050314
3 Rounds for time:
20 Wall balls
15 KB Swings
10 Burpee Pull-ups
Post times to comments.
3 Rounds for time:
20 Wall balls
15 KB Swings
10 Burpee Pull-ups
Post times to comments.
Friday, May 2, 2014
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
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
Thursday, May 1, 2014
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
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
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