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.