WOD 022715
Strength: Front Squat 3-3-3-3-3
EMOM for 15 min:
5 Deadlifts
10 Push-ups
15 Squats
Post comments.
Thursday, February 26, 2015
Wednesday, February 25, 2015
WOD 022515
WOD 022515
Strength: Strict Press 3-3-3-3-3
21-15-9 for time:
Wall balls
Burpees
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Strict Press 3-3-3-3-3
21-15-9 for time:
Wall balls
Burpees
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Monday, February 23, 2015
WOD 022415
WOD 022415
Strength: Back Squat 3-3-3-3-3
AMRAP in 12 min:
5 Power Clean
5 Ring Dips
5 Toes to Bar
Post rounds to comments. Cash Out: 750m row for time.
Strength: Back Squat 3-3-3-3-3
AMRAP in 12 min:
5 Power Clean
5 Ring Dips
5 Toes to Bar
Post rounds to comments. Cash Out: 750m row for time.
WOD 022315
WOD 022315
Strength: Deadlift 3-3-3-3-3
AMRAP in 12 min:
12 Thrusters
15 HR Push-ups
18 KB Swings
Post rounds to comments. Cash Out: ME Russian Twists in 1:00
Strength: Deadlift 3-3-3-3-3
AMRAP in 12 min:
12 Thrusters
15 HR Push-ups
18 KB Swings
Post rounds to comments. Cash Out: ME Russian Twists in 1:00
Friday, February 20, 2015
WOD 022115
WOD 022115
Strength: Strict Pull-ups 4-4-4-4-4
AMRAP in 15 min:
200m run
20 Wall Balls
25 KB Swings
Post rounds to comments.
Strength: Strict Pull-ups 4-4-4-4-4
AMRAP in 15 min:
200m run
20 Wall Balls
25 KB Swings
Post rounds to comments.
WOD 022015
WOD 022015
Strength: Handstand Push-ups 4-4-4-4-4
3 Rounds for time:
12 Deadlifts
12 Lateral Burpees
25 DU's or 75 Singles
Post times to comments. Cash Out: 500m Row
Strength: Handstand Push-ups 4-4-4-4-4
3 Rounds for time:
12 Deadlifts
12 Lateral Burpees
25 DU's or 75 Singles
Post times to comments. Cash Out: 500m Row
Thursday, February 19, 2015
WOD 021915
WOD 021915
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
100m Farmers Carry
10 OH Sit-ups
15 HR Push-ups
20 Squats
Post times to comments. Cash Out: 1 min L-Hang total on a running clock.
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
100m Farmers Carry
10 OH Sit-ups
15 HR Push-ups
20 Squats
Post times to comments. Cash Out: 1 min L-Hang total on a running clock.
Tuesday, February 17, 2015
WOD 021815
WOD 021815
Strength: OH Squat 3-3-3-3-3
10, 9, 8,7....1 reps for time:
Burpee Box Jumps
Push Press
Post times to comments. Cash Out: ME Ring Rows
Strength: OH Squat 3-3-3-3-3
10, 9, 8,7....1 reps for time:
Burpee Box Jumps
Push Press
Post times to comments. Cash Out: ME Ring Rows
Monday, February 16, 2015
WOD 021715
WOD 021715
Strength: Back Squat 3-3-3-3-3
AMRAP in 12 min of:
10 Sit-ups
10 Front Squats
10 Box Jumps
10 Push Press
Post rounds to comments. Cash Out: ME Push ups in 1:00
Strength: Back Squat 3-3-3-3-3
AMRAP in 12 min of:
10 Sit-ups
10 Front Squats
10 Box Jumps
10 Push Press
Post rounds to comments. Cash Out: ME Push ups in 1:00
Sunday, February 15, 2015
WOD 021615
WOD 021615
Strength: Thrusters 3-3-3-3-3
21-15-9 reps for time:
Split Jumps
Wall Balls
Russian Twists
Post times to comments. Cash Out: 1000m row
Strength: Thrusters 3-3-3-3-3
21-15-9 reps for time:
Split Jumps
Wall Balls
Russian Twists
Post times to comments. Cash Out: 1000m row
Saturday, February 14, 2015
WOD 021515
WOD 021515
Strength: OH Squat 3-3-3-3-3
5 Rounds for time:
4 Thrusters
8 Box Jumps
12 Pull-ups
Post times to comments.
Strength: OH Squat 3-3-3-3-3
5 Rounds for time:
4 Thrusters
8 Box Jumps
12 Pull-ups
Post times to comments.
Friday, February 13, 2015
WOD 021415
WOD 021415
Strength: Back Squat 3-3-3-3-3
AMRAP in 12 min:
200m run
15 Wall Balls
20 Walking Lunges
Post rounds to comments.
Strength: Back Squat 3-3-3-3-3
AMRAP in 12 min:
200m run
15 Wall Balls
20 Walking Lunges
Post rounds to comments.
Thursday, February 12, 2015
WOD 021315
WOD 021315
Strength: Strict Press 3-3-3-3-3
AMRAP in 10 min:
5 Cleans
5 Lateral Burpees
25 Double Unders or 75 singles
Post rounds to comments.
Strength: Strict Press 3-3-3-3-3
AMRAP in 10 min:
5 Cleans
5 Lateral Burpees
25 Double Unders or 75 singles
Post rounds to comments.
Wednesday, February 11, 2015
WOD 021215
WOD 021215
Strength: Floor Press 3-3-3-3-3
TABATA:
Squats
Push-ups
Sit-ups
Row
Pull-ups
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post scores to comments.
Strength: Floor Press 3-3-3-3-3
TABATA:
Squats
Push-ups
Sit-ups
Row
Pull-ups
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post scores to comments.
Tuesday, February 10, 2015
WOD 021115
021115
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
8 Burpee Box Jumps
12 Deadlifts
Post rounds to comments. Cash Out: ME ring dips x 2
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
8 Burpee Box Jumps
12 Deadlifts
Post rounds to comments. Cash Out: ME ring dips x 2
Monday, February 9, 2015
WOD 021015
WOD 021015
Strength: Handstand Push-ups 3-3-3-3-3
For time:
100m run
40 Squats
40 Push-ups
40 Sit-ups
200m Run
30 Squats
30 Push-ups
30 Sit-ups
400m Run
20 Squats
20 Push-ups
20 Sit-ups
800m Run
10 Squats
10 Push-ups
10 Sit-ups
Post times to comments.
Strength: Handstand Push-ups 3-3-3-3-3
For time:
100m run
40 Squats
40 Push-ups
40 Sit-ups
200m Run
30 Squats
30 Push-ups
30 Sit-ups
400m Run
20 Squats
20 Push-ups
20 Sit-ups
800m Run
10 Squats
10 Push-ups
10 Sit-ups
Post times to comments.
Sunday, February 8, 2015
WOD 020915
WOD 020915
Strength: Deadlift 3-3-3-3-3
20-15-10-5 reps for time:
Burpees
SDHP
Pull-ups
Post times to comments. Cash Out: 800m run for time
Strength: Deadlift 3-3-3-3-3
20-15-10-5 reps for time:
Burpees
SDHP
Pull-ups
Post times to comments. Cash Out: 800m run for time
Friday, February 6, 2015
WOD 020715
WOD 020715
Strength: Handstand Push-ups 3-3-3-3-3
10,9,8,7...reps for time:
Front Squats
Burpees
Post times to comments. Cash Out: 100m Sprint x 4
Strength: Handstand Push-ups 3-3-3-3-3
10,9,8,7...reps for time:
Front Squats
Burpees
Post times to comments. Cash Out: 100m Sprint x 4
Thursday, February 5, 2015
WOD 020515
WOD 020515
Strength: Strict Pull-ups 4-4-4-4-4
AMRAP in 15 min:
250m Row
5 Deadlifts
5 Push Press
250m Row
10 Deadlifts
10 Push Press
and so on until 15 minutes is up.
Strength: Strict Pull-ups 4-4-4-4-4
AMRAP in 15 min:
250m Row
5 Deadlifts
5 Push Press
250m Row
10 Deadlifts
10 Push Press
and so on until 15 minutes is up.
Wednesday, February 4, 2015
WOD 020415
WOD 020415
Strength: Floor Press 3-3-3-3-3
4 Rounds for time:
5 Cleans
15 Wall Balls
25 Sit-ups
Post times to comments. Cash Out: 500m row
Strength: Floor Press 3-3-3-3-3
4 Rounds for time:
5 Cleans
15 Wall Balls
25 Sit-ups
Post times to comments. Cash Out: 500m row
Monday, February 2, 2015
WOD 020315
WOD 020315
Strength: Hang Clean 3-3-3-3-3
AMRAP in 12 min:
200m Run
12 Push Press
10 Bar over Burpees
8 Toes to Bar
Post rounds to comments. Cash out: ME Push -ups in 1:00
Strength: Hang Clean 3-3-3-3-3
AMRAP in 12 min:
200m Run
12 Push Press
10 Bar over Burpees
8 Toes to Bar
Post rounds to comments. Cash out: ME Push -ups in 1:00
Sunday, February 1, 2015
WOD 020215
WOD 020215
Strength: Deadlift 3-3-3-3-3
"Kyle"
3 rounds (one for his wife and two for his children left behind)
40 KB Swings 32K/24K
40 Box Jumps 24"/20"
40 Thrusters 30k/20k
40 Elevated Push-ups (feet on 24" box)
* The 4 movements represent Chris's 4 tours in Iraq and the total reps for each round equal 160 representing Chris's confirmed kills.
DALLAS, TEXAS – Chief Chris Kyle (USN) and his trusted friend, Chad Littlefield, were tragically killed on Saturday, February 2, 2013, by a troubled veteran whom they were trying to help. Chief Kyle lived by a personal motto that “it is our duty to serve those who serve us,” and he and Littlefield died honoring this creed. Above all else, Chief Kyle was a unique individual and an amazingly loving father, husband, son, brother, friend and devout Christian who had a profound effect on the lives of those he touched.
Chief Kyle was publicly known for being the President of Craft International LLC and the author of the best-selling book, American Sniper. Chief Kyle, a former Navy SEAL, served four Combat tours in Operation Iraqi Freedom and elsewhere. For his bravery in battle, he was awarded two Silver Stars, five Bronze Stars with Valor, two Navy and Marine Corp Achievement Medals, and one Navy and Marine Corps Commendation. After retiring from the Navy, Chief Kyle founded Craft International LLC, a military and law enforcement training company, and was involved in numerous charities, including co-founding FITCO Cares Foundation, and other charitable events benefiting wounded and disabled servicemen and women returning from combat.
“Chris was a true American hero having devoted his adult life to serving his country in combat as a member of the U.S. Navy SEALs and in training our military and law enforcement personnel after leaving the Navy. Chris was also an extremely devoted family man – a wonderful husband and loving father. He gave so much of his time to charitable causes that assisted military personnel and their families and died while trying to help a struggling service member. We are all saddened by his tragic death. America lost one of its finest sons and a true patriot. Our thoughts and prayers go out to the Kyle family”_ said Steven Young, Craft’s CEO.
Strength: Deadlift 3-3-3-3-3
"Kyle"
3 rounds (one for his wife and two for his children left behind)
40 KB Swings 32K/24K
40 Box Jumps 24"/20"
40 Thrusters 30k/20k
40 Elevated Push-ups (feet on 24" box)
* The 4 movements represent Chris's 4 tours in Iraq and the total reps for each round equal 160 representing Chris's confirmed kills.
DALLAS, TEXAS – Chief Chris Kyle (USN) and his trusted friend, Chad Littlefield, were tragically killed on Saturday, February 2, 2013, by a troubled veteran whom they were trying to help. Chief Kyle lived by a personal motto that “it is our duty to serve those who serve us,” and he and Littlefield died honoring this creed. Above all else, Chief Kyle was a unique individual and an amazingly loving father, husband, son, brother, friend and devout Christian who had a profound effect on the lives of those he touched.
Chief Kyle was publicly known for being the President of Craft International LLC and the author of the best-selling book, American Sniper. Chief Kyle, a former Navy SEAL, served four Combat tours in Operation Iraqi Freedom and elsewhere. For his bravery in battle, he was awarded two Silver Stars, five Bronze Stars with Valor, two Navy and Marine Corp Achievement Medals, and one Navy and Marine Corps Commendation. After retiring from the Navy, Chief Kyle founded Craft International LLC, a military and law enforcement training company, and was involved in numerous charities, including co-founding FITCO Cares Foundation, and other charitable events benefiting wounded and disabled servicemen and women returning from combat.
“Chris was a true American hero having devoted his adult life to serving his country in combat as a member of the U.S. Navy SEALs and in training our military and law enforcement personnel after leaving the Navy. Chris was also an extremely devoted family man – a wonderful husband and loving father. He gave so much of his time to charitable causes that assisted military personnel and their families and died while trying to help a struggling service member. We are all saddened by his tragic death. America lost one of its finest sons and a true patriot. Our thoughts and prayers go out to the Kyle family”_ said Steven Young, Craft’s CEO.
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