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)