WOD 122914
Strength: Deadlifts 3-3-3-3-3
4 Rounds for time:
15 KB Swings
20 Goblet Squats
500m Row
Post times to comments. Cash Out: ME Push up in 2:00
Monday, December 29, 2014
Friday, December 19, 2014
WOD 121914
WOD 121914
Strength: Front Squat 3-3-3-3-3
4 Rounds for time:
5 Tire Flip Jump Throughs
10 Ring Dip
15 Wall Balls
Post times to comments.
Strength: Front Squat 3-3-3-3-3
4 Rounds for time:
5 Tire Flip Jump Throughs
10 Ring Dip
15 Wall Balls
Post times to comments.
Tuesday, December 16, 2014
WOD 121714
WOD 121714
Strength: Strict Pull-ups 5-5-5-5-5
AMRAP in 18 min:
5 Ground to Overhead
7 Knees to Elbows
9 Burpees
Post rounds to comments. Cash Out: 500m row sprint
Strength: Strict Pull-ups 5-5-5-5-5
AMRAP in 18 min:
5 Ground to Overhead
7 Knees to Elbows
9 Burpees
Post rounds to comments. Cash Out: 500m row sprint
WOD 121614
WOD 121614
Strength: Floor Press 4-4-4-4-4
3 Rounds for time:
200m run
12 Front Squats
9 Bar Facing Burpees
Post times to comments. Cash Out: Max rep Sit-ups in 2:00
Strength: Floor Press 4-4-4-4-4
3 Rounds for time:
200m run
12 Front Squats
9 Bar Facing Burpees
Post times to comments. Cash Out: Max rep Sit-ups in 2:00
Monday, December 15, 2014
WOD 121514
WOD 121514
Strength: Deadlift 3-3-3-3-3
10-1 reps of:
Push Press
C2B Pull-ups
Post times to comments. Cash Out: 100m run x 4
Strength: Deadlift 3-3-3-3-3
10-1 reps of:
Push Press
C2B Pull-ups
Post times to comments. Cash Out: 100m run x 4
Saturday, December 13, 2014
WOD 121414
WOD 121414
AMRAP in 20 min:
400m run
8 Deadlift
12 Box Jumps
16 Ring Rows
Post rounds to comments.
AMRAP in 20 min:
400m run
8 Deadlift
12 Box Jumps
16 Ring Rows
Post rounds to comments.
WOD 121314
WOD 121314
Strength: Floor Press 4-4-4-4-4
For time:
100m Farmers Carry
21 KB Swings
21 Pull-ups
100m Farmers Carry
15 KB Swings
15 Pull-ups
100m Farmers Carry
9 KB Swings
9 Pull-ups
Post times to comments.
Strength: Floor Press 4-4-4-4-4
For time:
100m Farmers Carry
21 KB Swings
21 Pull-ups
100m Farmers Carry
15 KB Swings
15 Pull-ups
100m Farmers Carry
9 KB Swings
9 Pull-ups
Post times to comments.
Friday, December 12, 2014
WOD 121214
WOD 121214
Strength: OH Squat 3-3-3-3-3
7 Rounds:
30 sec Row Sprint
-30 sec Rest
30 Sec Double Unders
-30 sec Rest
30 sec Burpees
-30 sec Rest
Cash Out: Flutter Kicks (:40 on/:40 off) x 2
Strength: OH Squat 3-3-3-3-3
7 Rounds:
30 sec Row Sprint
-30 sec Rest
30 Sec Double Unders
-30 sec Rest
30 sec Burpees
-30 sec Rest
Cash Out: Flutter Kicks (:40 on/:40 off) x 2
Wednesday, December 10, 2014
WOD 121014
WOD 121014
Strength: Front Squat 3-3-3-3-3
3 Rounds for time:
12 Pull-ups
12 Ring Dips
12 KB Swings
12 Burpees
Post times to comments. Cash Out: ME Push-ups in 1:00
Strength: Front Squat 3-3-3-3-3
3 Rounds for time:
12 Pull-ups
12 Ring Dips
12 KB Swings
12 Burpees
Post times to comments. Cash Out: ME Push-ups in 1:00
Monday, December 8, 2014
WOD 120914
WOD 120914
Strength: Deadlift 3-3-3-3-3
5 Rounds for time:
15 Push Press
20 Jumping Squats
25 Sit-ups
Post times to comments. Cash Out: 100m run x 4
Strength: Deadlift 3-3-3-3-3
5 Rounds for time:
15 Push Press
20 Jumping Squats
25 Sit-ups
Post times to comments. Cash Out: 100m run x 4
Sunday, December 7, 2014
WOD 120814
WOD 120814
Strength: Clean and Jerk 3-3-3-3-3
AMRAP in 12 min:
200m run
15 Wall Balls
10 Clapping Push-ups
5 Tire Flips
Post rounds to comments. Cash out: 500m row for time.
Strength: Clean and Jerk 3-3-3-3-3
AMRAP in 12 min:
200m run
15 Wall Balls
10 Clapping Push-ups
5 Tire Flips
Post rounds to comments. Cash out: 500m row for time.
Thursday, December 4, 2014
WOD 120414
WOD 120414
“300 Workout”
For time:
25 Pull-ups
50 Deadlifts 135/95#
50 Push-Ups
50 Box Jumps 24/20″
50 Floor Wipers 135/95# (see video below. Feet to left plate, feet to middle , feet to right plate, then down = 1 rep.)
50 Single-Arm Kettlebell Clean-and-Press 35/25# (Start each rep on floor, 25 each arm) *Use very little (to no) power from the legs on the press.
25 Pull-Ups
Post times to comments.
“300 Workout”
For time:
25 Pull-ups
50 Deadlifts 135/95#
50 Push-Ups
50 Box Jumps 24/20″
50 Floor Wipers 135/95# (see video below. Feet to left plate, feet to middle , feet to right plate, then down = 1 rep.)
50 Single-Arm Kettlebell Clean-and-Press 35/25# (Start each rep on floor, 25 each arm) *Use very little (to no) power from the legs on the press.
25 Pull-Ups
Post times to comments.
Wednesday, December 3, 2014
WOD 120414
WOD 120414
Strength: Strict Pull-ups 4-4-4-4-4
4 rounds for time:
200m run
30 KB Swings
20 Burpees
10 Push Press
Post times to comments. Cash Out: Hollow Holds (:30 on/ :30 off)
Strength: Strict Pull-ups 4-4-4-4-4
4 rounds for time:
200m run
30 KB Swings
20 Burpees
10 Push Press
Post times to comments. Cash Out: Hollow Holds (:30 on/ :30 off)
WOD 120314
WOD 120314
Strength: Push Press 3-3-3-3-3
21-15-9 reps for time:
Deadlift
Burpee Pull-ups
Post times to comments. Cash Out: 100m sprint x 4
Strength: Push Press 3-3-3-3-3
21-15-9 reps for time:
Deadlift
Burpee Pull-ups
Post times to comments. Cash Out: 100m sprint x 4
Tuesday, December 2, 2014
WOD 120214
WOD 120214
Strength: Cleans 3-3-3-3-3
For time:
800m run
then 3 Rounds of:
7 Thrusters
5 Box Jumps
10 Push-ups
Post times to comments. Cash Out: Flutter kicks (:40 on/:40 off) x 2
Strength: Cleans 3-3-3-3-3
For time:
800m run
then 3 Rounds of:
7 Thrusters
5 Box Jumps
10 Push-ups
Post times to comments. Cash Out: Flutter kicks (:40 on/:40 off) x 2
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