WOD 013015
Strength: Front Squat 3-3-3-3-3
For time:
10 Overhead Squat
10 Box Jumps
10 Thrusters
10 Power Cleans
10 Toes to Bar
10 Burpee Pull-ups
10 Toes to Bar
10 Power Cleans
10 Thrusters
10 Box Jumps
10 Overhead Squats
Post times to comments. Cash Out: 500m Row.
Friday, January 30, 2015
Wednesday, January 28, 2015
WOD 012915
WOD 012915
Strength: Back Squat 3-3-3-3-3
3 Sets: Every 5 minutes
9-6-3
Hang Power Cleans
Bar Facing Burpees
Post comments. Cash Out: :30 Russian Twist, :30 Rest, :30 Sit-ups, :30 Rest; :30 Bicycle
Strength: Back Squat 3-3-3-3-3
3 Sets: Every 5 minutes
9-6-3
Hang Power Cleans
Bar Facing Burpees
Post comments. Cash Out: :30 Russian Twist, :30 Rest, :30 Sit-ups, :30 Rest; :30 Bicycle
WOD 012815
WOD 012815
Strength: Strict Pull-ups 5-5-5-5-5
AMRAP in 12 min:
8 Thrusters
12 Ring Dips
100m Famer's Carry
Post round to comments. Cash Out: Flutter Kicks 1:00 on/ 1:00 off x 2
Strength: Strict Pull-ups 5-5-5-5-5
AMRAP in 12 min:
8 Thrusters
12 Ring Dips
100m Famer's Carry
Post round to comments. Cash Out: Flutter Kicks 1:00 on/ 1:00 off x 2
Tuesday, January 27, 2015
WOD 012715
WOD 012715
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
5 Power Cleans
10 Box Jumps
15 Wall Balls
Post rounds to comments. Cash Out: 100m run x 4
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
5 Power Cleans
10 Box Jumps
15 Wall Balls
Post rounds to comments. Cash Out: 100m run x 4
Saturday, January 24, 2015
WOD 012515
WOD 012515
Strength: Strict Pull-ups 5-5-5-5-5
AMRAP in 12 min:
6 Push Press
9 Box Jumps
12 Buprees
200m run
Post times to comments.
Strength: Strict Pull-ups 5-5-5-5-5
AMRAP in 12 min:
6 Push Press
9 Box Jumps
12 Buprees
200m run
Post times to comments.
Friday, January 23, 2015
WOD 012315
WOD 012315
Strength: HSPU 4-4-4-4-4
AMRAP in 10 min:
2 Front Squats
2 Bupree Pull-ups
4 Front Squats
4 Burpee Pull-ups
6 Front Squats
6 Burpee Pull-ups
8/8, 10/10 an so on. Cash Out: 10 Turkish Get-ups (5 each arm)
Strength: HSPU 4-4-4-4-4
AMRAP in 10 min:
2 Front Squats
2 Bupree Pull-ups
4 Front Squats
4 Burpee Pull-ups
6 Front Squats
6 Burpee Pull-ups
8/8, 10/10 an so on. Cash Out: 10 Turkish Get-ups (5 each arm)
Wednesday, January 21, 2015
WOD 012215
WOD 012215
Strength: Cleans 3-3-3-3-3
3 Rounds for time:
30 KB Swings
10 Pull-ups
Post times to comments. Cash Out: Row 500m
Strength: Cleans 3-3-3-3-3
3 Rounds for time:
30 KB Swings
10 Pull-ups
Post times to comments. Cash Out: Row 500m
Tuesday, January 20, 2015
WOD 012115
WOD 012115
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
200m Run
8 OH Squats
6 K2E
4 HSPU's or Shoulder Press
Post rounds to comments. Cash Out: 8 minutes of work: 1 minute Plank, 1 minute L Hang, 1 minute Sit-ups, 1 minute Bicycle x 2
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
200m Run
8 OH Squats
6 K2E
4 HSPU's or Shoulder Press
Post rounds to comments. Cash Out: 8 minutes of work: 1 minute Plank, 1 minute L Hang, 1 minute Sit-ups, 1 minute Bicycle x 2
Monday, January 19, 2015
WOD 012015
WOD 012015
Strength: Thrusters 3-3-3-3-3
AMRAP in 15 min:
20 KB swings
15 Goblet Squats
400m run
Post rounds to comments. Cash out: 3 Rds of 15 reps each (OH Sit-ups, Russian Twists, Hollow Rocks)
Strength: Thrusters 3-3-3-3-3
AMRAP in 15 min:
20 KB swings
15 Goblet Squats
400m run
Post rounds to comments. Cash out: 3 Rds of 15 reps each (OH Sit-ups, Russian Twists, Hollow Rocks)
Sunday, January 18, 2015
WOD 011915
WOD 011915
Martin Luther King Day WOD
For time:
63 Push-ups - 1963 “I have a dream” speech was delivered
64 Squats - 1964 Civil Rights Act was passed
64 Sit-ups - 1964 Nobel Peace Price was won
65 KB Swings - 1965 Voting Rights Act was
68 Wall Balls - 1968 Assassinated
Post times to comments. Cash Out: Hollow Holds (:30 on/ :30 off) x 4
Martin Luther King Day WOD
For time:
63 Push-ups - 1963 “I have a dream” speech was delivered
64 Squats - 1964 Civil Rights Act was passed
64 Sit-ups - 1964 Nobel Peace Price was won
65 KB Swings - 1965 Voting Rights Act was
68 Wall Balls - 1968 Assassinated
Post times to comments. Cash Out: Hollow Holds (:30 on/ :30 off) x 4
Saturday, January 17, 2015
WOD 011815
WOD 011815
Strength: HSPU 3-3-3-3-3
10,9,8,7,6....1 reps for time:
Pull-ups
Front Squats
Post times to comments. Cash Out: 100m Sprint x 4
Strength: HSPU 3-3-3-3-3
10,9,8,7,6....1 reps for time:
Pull-ups
Front Squats
Post times to comments. Cash Out: 100m Sprint x 4
Thursday, January 15, 2015
WOD011615
WOD 011615
Strength: Strict Pull-ups 4-4-4-4-4
AMRAP in 15 min:
200m run
12 Front Squats
6 HSPU or Strict Press
Post rounds to comments. Cash Out: ME Sit-ups in 2 min
Strength: Strict Pull-ups 4-4-4-4-4
AMRAP in 15 min:
200m run
12 Front Squats
6 HSPU or Strict Press
Post rounds to comments. Cash Out: ME Sit-ups in 2 min
Wednesday, January 14, 2015
WOD 011515
WOD 011515
Strength: Deadlift 3-3-3-3-3
5 Rounds for time:
10 SDHP
15 Wallballs
20 HR Push-ups
Post times to comments. Cash out: 750m row
Strength: Deadlift 3-3-3-3-3
5 Rounds for time:
10 SDHP
15 Wallballs
20 HR Push-ups
Post times to comments. Cash out: 750m row
WOD 011415
WOD 011415
Strength: Push Press 3-3-3-3-3
AMRAP in 15 min:
5 Burpee Pull-ups
10 Ring Rows
15 Squats
Post rounds to comments. Cash Out: Accumulate 4 minute plank. Each time you drop do 5 Burpees.
Strength: Push Press 3-3-3-3-3
AMRAP in 15 min:
5 Burpee Pull-ups
10 Ring Rows
15 Squats
Post rounds to comments. Cash Out: Accumulate 4 minute plank. Each time you drop do 5 Burpees.
Monday, January 12, 2015
WOD 011315
WOD 011315
Strength: Thrusters 3-3-3-3-3
For time:
500m row
15 Cleans
20 Burpees
20 Front Squats
20 Burpees
15 Clean and Jerk
500m row
Post times to comments. Cash out: 30 Med Ball sit-ups, 30 Russian Twists.
Strength: Thrusters 3-3-3-3-3
For time:
500m row
15 Cleans
20 Burpees
20 Front Squats
20 Burpees
15 Clean and Jerk
500m row
Post times to comments. Cash out: 30 Med Ball sit-ups, 30 Russian Twists.
Sunday, January 11, 2015
WOD 011215
WOD 011215
Strength: Back Squat 3-3-3-3-3
5 Rounds for time:
12 Goblet Squats
15 Ring Dips
100m Run
Post times to comments. Cash Out: 50 Ab Mat Sit-ups + every 10 reps flip over into a plank for :30 sec
Strength: Back Squat 3-3-3-3-3
5 Rounds for time:
12 Goblet Squats
15 Ring Dips
100m Run
Post times to comments. Cash Out: 50 Ab Mat Sit-ups + every 10 reps flip over into a plank for :30 sec
Saturday, January 10, 2015
WOD 011115
WOD 011115
Strength: Strict Press 3-3-3-3-3
AMRAP in 12 min:
12 Wall Balls
15 Box Jumps
18 Push-ups
Post rounds to comments.
Strength: Strict Press 3-3-3-3-3
AMRAP in 12 min:
12 Wall Balls
15 Box Jumps
18 Push-ups
Post rounds to comments.
Thursday, January 8, 2015
WOD 010915
WOD 010915
Strength: Push Press 3-3-3-3-3
10-9-8-7...reps for time:
Deadlift
Wallballs
Post times to comments. Cash out: Max rep Ring Dips x 2
Strength: Push Press 3-3-3-3-3
10-9-8-7...reps for time:
Deadlift
Wallballs
Post times to comments. Cash out: Max rep Ring Dips x 2
Wednesday, January 7, 2015
WOD 010815
WOD 010815
Strength: Cleans 3-3-3-3-3
4 Rounds for time:
250m row
12 Thrusters
12 Ring Rows
Post times to comments. Flutter Kicks (:45 on/ :45 off) x 2
Strength: Cleans 3-3-3-3-3
4 Rounds for time:
250m row
12 Thrusters
12 Ring Rows
Post times to comments. Flutter Kicks (:45 on/ :45 off) x 2
WOD 010715
WOD 010715
Strength: Front Squat 3-3-3-3-3
Part 1
6 Rounds for time:
30 seconds of KB Swings
30 seconds of Rest
Part 2
6 Rounds for time:
30 seconds of Push-up Renegade Rows
30 seconds Rest
Part 3
6 Rounds for time:
30 seconds of Russian Twists
30 seconds of Rest
Post results.
Strength: Front Squat 3-3-3-3-3
Part 1
6 Rounds for time:
30 seconds of KB Swings
30 seconds of Rest
Part 2
6 Rounds for time:
30 seconds of Push-up Renegade Rows
30 seconds Rest
Part 3
6 Rounds for time:
30 seconds of Russian Twists
30 seconds of Rest
Post results.
Tuesday, January 6, 2015
WOD 010615
WOD 010615
Strength: Deadlift 3-3-3-3-3
15-12 -9 reps for time:
Hang Squat Clean
C2B Pull-ups
Wall Balls
Post times to comments. Cash out: 500m row for time.
Strength: Deadlift 3-3-3-3-3
15-12 -9 reps for time:
Hang Squat Clean
C2B Pull-ups
Wall Balls
Post times to comments. Cash out: 500m row for time.
Monday, January 5, 2015
WOD 010515
WOD 010515
Strength: Back Squat 3-3-3-3-3
3 Rounds for time:
15 KB Swings
15 Push Press
10 Burpee Box Jumps
Post times to comments. Cash Out: ME Push-ups in 1:00
Strength: Back Squat 3-3-3-3-3
3 Rounds for time:
15 KB Swings
15 Push Press
10 Burpee Box Jumps
Post times to comments. Cash Out: ME Push-ups in 1:00
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