WOD 063015
Strength: Push Press 3-3-3-3-3
AMRAP in 15 min:
5 Deadlift
10 Burpee Bar Jumps
15 Wallballs
Post rounds to comments. Cash Out: ME Sit-ups in 2 min
Tuesday, June 30, 2015
Sunday, June 28, 2015
Saturday, June 27, 2015
WOD 062715
WOD 062715
Strength: Front Squat 3-3-3-3-3
4 Rounds for time:
20 Wallballs
15 Burpees
10 Cleans
Post times to comments.
Strength: Front Squat 3-3-3-3-3
4 Rounds for time:
20 Wallballs
15 Burpees
10 Cleans
Post times to comments.
Thursday, June 25, 2015
WOD 062515
WOD 062515
Strength: Ring Rows 7-7-7-7-7
Strict Pull-ups 3-3-3-3-3
AMRAP in 15 min:
200m Run
15 Goblet Squats
20 Walking Lunges
25 Push-ups
Post rounds to comments. Cash Out: ME Flutter Kicks in 2:00
Strength: Ring Rows 7-7-7-7-7
Strict Pull-ups 3-3-3-3-3
AMRAP in 15 min:
200m Run
15 Goblet Squats
20 Walking Lunges
25 Push-ups
Post rounds to comments. Cash Out: ME Flutter Kicks in 2:00
Wednesday, June 24, 2015
WOD 062415
WOD 062415
Strength: Ring Rows 7-7-7-7-7
21-18-15-12-9-6-3 reps for time:
KB Swings
HR Push-ups
Double Unders
Post times to comments. Cash Out: 800m run for time
Strength: Ring Rows 7-7-7-7-7
21-18-15-12-9-6-3 reps for time:
KB Swings
HR Push-ups
Double Unders
Post times to comments. Cash Out: 800m run for time
Tuesday, June 23, 2015
WOD 062315
WOD 062315
Strength: Floor Press 3-3-3-3-3
For time:
100m Run
20 Burpees
200m Run
30 Push Press
300m Run
40 Box Jumps
400m Run
Post times to comments. Cash Out: Hollow Holds (:30 on/ :30 off x 2)
Strength: Floor Press 3-3-3-3-3
For time:
100m Run
20 Burpees
200m Run
30 Push Press
300m Run
40 Box Jumps
400m Run
Post times to comments. Cash Out: Hollow Holds (:30 on/ :30 off x 2)
Thursday, June 18, 2015
WOD 062115
WOD 062115
Strength: Deadlift 3-3-3-3-3
10-1 reps for time:
Burpees
Ring Rows
Post times to comments. Cash Out: 100m Sprint x 4
Strength: Deadlift 3-3-3-3-3
10-1 reps for time:
Burpees
Ring Rows
Post times to comments. Cash Out: 100m Sprint x 4
WOD 062015
WOD 062015
Strength: Back Squats 4-4-4-4-4
4 Rounds for time:
12 Jumping Squats
15 Pull-ups
Post times to comments.
WOD 061915
WOD 061915
Strength: Front Squat 3-3-3-3-3
AMRAP in 15 min:
6 Burpee Box Jumps
12 KB Swings
18 Med Ball Sit-ups
Post rounds to comments. Cash Out: 500m row
Strength: Front Squat 3-3-3-3-3
AMRAP in 15 min:
6 Burpee Box Jumps
12 KB Swings
18 Med Ball Sit-ups
Post rounds to comments. Cash Out: 500m row
WOD 061815
WOD 061815
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
200m Row
7 Deadlifts
21 Wall Balls
Post rounds to comments. Cash Out: ME Push-ups in 2 min
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
200m Row
7 Deadlifts
21 Wall Balls
Post rounds to comments. Cash Out: ME Push-ups in 2 min
Tuesday, June 16, 2015
WOD 061715
WOD 061715
Strength: Back Squat 3-3-3-3-3
21-15-9
Push Press
Hang Power Cleans
Box Jumps
Post times to comments. Cash Out: 500m row for time.
Strength: Back Squat 3-3-3-3-3
21-15-9
Push Press
Hang Power Cleans
Box Jumps
Post times to comments. Cash Out: 500m row for time.
Sunday, June 14, 2015
WOD 061515
WOD 061515
Strength: Floor Press 3-3-3-3-3
Cindy
AMRAP in 20 Min:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds to comments. Cash Out: 100m Sprints
Strength: Floor Press 3-3-3-3-3
Cindy
AMRAP in 20 Min:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds to comments. Cash Out: 100m Sprints
WOD 061415
WOD 061415
Strength: OH Squats 3-3-3-3-3
AMRAP in 15 min:
5 Cleans
10 Clapping Push-ups
15 Wall Balls
Strength: OH Squats 3-3-3-3-3
AMRAP in 15 min:
5 Cleans
10 Clapping Push-ups
15 Wall Balls
Saturday, June 13, 2015
WOD 061315
WOD 061315
Strength: Back Squat 3-3-3-3-3
4 Rounds for time:
25 Squats
15 HR Push-ups
5 Tire Flips
Post times to comments.
Strength: Back Squat 3-3-3-3-3
4 Rounds for time:
25 Squats
15 HR Push-ups
5 Tire Flips
Post times to comments.
Thursday, June 11, 2015
WOD 061215
WOD 061215
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
5 Ring Rows
10 Ring Dips
15 Box Jumps
Post rounds to comments. Cash Out: Hollow Holds (:30 on/ :30 off x 3)
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
5 Ring Rows
10 Ring Dips
15 Box Jumps
Post rounds to comments. Cash Out: Hollow Holds (:30 on/ :30 off x 3)
WOD 061115
WOD 061115
Strength: Floor Press 3-3-3-3-3
For time:
800m Run
15 Clean and Jerks
400m Run
15 Clean and Jerks
200m Run
15 Clean and Jerks
Post times to comments. Cash Out: L Hang (1:00 concurrent total time on bar)
Strength: Floor Press 3-3-3-3-3
For time:
800m Run
15 Clean and Jerks
400m Run
15 Clean and Jerks
200m Run
15 Clean and Jerks
Post times to comments. Cash Out: L Hang (1:00 concurrent total time on bar)
Wednesday, June 10, 2015
WOD 061015
WOD 061015
Strength: OH Squats
AMRAP in 15 min:
5 Burpee Broad Jumps
10 Pull-ups
15 Wall balls
Post times to comments.
Strength: OH Squats
AMRAP in 15 min:
5 Burpee Broad Jumps
10 Pull-ups
15 Wall balls
Post times to comments.
Tuesday, June 9, 2015
WOD 060915
WOD 060915
Strength: Cleans 3-3-3-3-3
400m Farmers Carry, then
AMRAP in 7 min:
10 KB Swings
10 Burpees
Post rounds to comments. Cash Out: 100m Sprint x 4
Strength: Cleans 3-3-3-3-3
400m Farmers Carry, then
AMRAP in 7 min:
10 KB Swings
10 Burpees
Post rounds to comments. Cash Out: 100m Sprint x 4
Monday, June 8, 2015
WOD 060815
WOD 060815
Strength: Deadlift 3-3-3-3-3
10-1 reps for time:
Thrusters
KB Swings
Post time to comments. Cash Out: 100m sprint x 4
Strength: Deadlift 3-3-3-3-3
10-1 reps for time:
Thrusters
KB Swings
Post time to comments. Cash Out: 100m sprint x 4
Sunday, June 7, 2015
Saturday, June 6, 2015
WOD 060615
WOD 060615
Strength: OH Squats 3-3-3-3-3
AMRAP in 15 min:
200m run
10 Wallballs
20 HR Push-ups
30 Sit-ups
Post rounds to comments.
Strength: OH Squats 3-3-3-3-3
AMRAP in 15 min:
200m run
10 Wallballs
20 HR Push-ups
30 Sit-ups
Post rounds to comments.
Friday, June 5, 2015
WOD 060515
WOD 060515
Strength: Deadlift 3-3-3-3-3
Tabata This:
Sit ups
Push Press
Calorie Row
Push ups
20 sec on/ 10 sec off x 8 per movement, rest 1 minute and then repeat for the next movement.
Strength: Deadlift 3-3-3-3-3
Tabata This:
Sit ups
Push Press
Calorie Row
Push ups
20 sec on/ 10 sec off x 8 per movement, rest 1 minute and then repeat for the next movement.
Wednesday, June 3, 2015
WOD 060315
WOD 060315
Strength: Front Squat 3-3-3-3-3
4 rounds for time:
10 Toes to Bar
10 Burpees
200m Run
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off)
Strength: Front Squat 3-3-3-3-3
4 rounds for time:
10 Toes to Bar
10 Burpees
200m Run
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off)
Tuesday, June 2, 2015
WOD 060215
WOD 060215
Strength: Push Press 3-3-3-3-3
AMRAP in 20 min:
400m run
10 Deadlifts
15 Box Jumps
20 KB Swings
Post rounds to comments.
Strength: Push Press 3-3-3-3-3
AMRAP in 20 min:
400m run
10 Deadlifts
15 Box Jumps
20 KB Swings
Post rounds to comments.
Monday, June 1, 2015
WOD 060115
WOD 060115
Strength: Back Squat 3-3-3-3-3
AMRAP in 15 min:
12 Pull-ups
12 HR Push-ups
12 Goblet Squats
100m Farmers Carry
Post rounds to comments. Cash Out: Flutter Kicks :45 on/:45 off x 2
Strength: Back Squat 3-3-3-3-3
AMRAP in 15 min:
12 Pull-ups
12 HR Push-ups
12 Goblet Squats
100m Farmers Carry
Post rounds to comments. Cash Out: Flutter Kicks :45 on/:45 off x 2
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