WOD 093015

WOD 093015

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

20 Walking Lunges
16 Pull-ups
12 Push Press

Post times to comments.  Cash Out:  L-Hang 1:00 concurrent.

WOD 092915

WOD 092915

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 15 min:

10 Thrusters
15 HR Push-ups
100m Farmer's Carry

Post rounds to comments.  Cash Out:  750m row for time.

WOD 092815

WOD 092815

Strength:  Floor Press 3-3-3-3-3

AMRAP in 10 min:

5 Cleans
5 Burpee Over Bars
5 Pull-ups

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 3

WOD 092415

WOD 092415

Strength:  Back Squat 3-3-3-3-3

4 Rounds for time:

200m Run
10 Burpee Pull-ups
15 Box Jumps
20 Wall Balls

Post times to comments.  Cash Out:  500m row for time

WOD 092315

WOD 092315

Strength:  Deadlift 3-3-3-3-3

5 Rounds for time:

15 Burpees
50 Double Unders or 150 Singles

Post times to comments.  Cash Out:  ME Sit-ups in 2 min

WOD 092215

WOD 092215

Strength:  Ring Rows 7-7-7-7-7

AMRAP in 18 min:

400m Run
5 Thrusters
10 Pull-ups
15 Box Jumps

Post rounds to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off)

WOD 092115

WOD 092115

Strength:  Push Press 3-3-3-3-3

30-25-20-15-10 reps for time:

KB Swings
HR Push-ups

Post times to comments.  Cash Out:  800m Run

WOD 091615

WOD 091615

Strength:  Floor Press 5-5-5-5-5

10-1 reps for time:

Pull-ups
Cleans

Post times to comments.  Cash Out:  10 Turkish Get-ups (10 each arm)

WOD 091515

WOD 091515

Strength:  Back Squat 3-3-3-3-3

"Nancy"

5 Rounds for time:
400m Run
15 OH Squats (96/65)

Post times to comments.  Cash Out: Flutter Kicks (:30 on/:30 off)

WOD 091415

WOD 091415

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

3,6,9,12...etc.
Push Press
OH Sit ups

Post reps to comments.  Cash Out:  100m sprint x 4

WOD 091215

WOD 091215

Strength:  Push Press 3-3-3-3-3

AMRAP in 20 min:

10 Burpee Pull-ups
15 KB Swings

Post rounds to comments.

WOD 091115

WOD 091115

9/11 Tribute Workout

2001m Row or 2001m Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170/120)
11 Handstand Push-ups
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Row or 2001m Run

*If you start with a row, finish with a run and vice versa.

The 2001m row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
The 125lb Thrusters represent the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower.
The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined.
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center.

*35:00 Cap

WOD 090915

WOD 090915

Strength:  Shoulder Press 3-3-3-3-3

"Grace"

For time:
30 Clean and Jerks (135/95)

Cash Out:  500m row x 2

WOD 090815

WOD 090815

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

20 HR Push-ups
15 Box Jumps
10 Thrusters
100m Run

Post times to comments.  Cash Out ME Ring Dips x 2

WOD 090715

WOD 090715

Strength:  Floor Press 3-3-3-3-3

AMRAP in 15 min:

10 Burpee Pull-ups
15 KB Swings
200m Run

Post rounds to comments.  Cash Out:  ME Push-ups

WOD 090415

WOD 090415

Strength:  Ring Dips 5-5-5-5-5

AMRAP in 10 min:

5 Pull-ups
15 Sit-ups
25 KB Swings

Post rounds to comments.  Cash Out:  800m run for time.

WOD 090315

WOD 090315

Strength:  Deadlift 3-3-3-3-3

For time:

30 Pull-ups
30 Front Squats
30 Burpees
20 Pull-ups
20 Front Squats
20 Burpees
10 Pull-ups
10 Front Squats
10 Burpees

Post times to comments.  Cash Out:  500m Row

WOD 090215

WOD 090215

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP:  3:00 min work, 3:00 Rest
                 2:00 min work, 2:00 Rest
                 1:00 min work, Done

15 Wall Balls
9 Box Jumps

Post rounds to comments.  Cash Out:  ME Sit-ups in 2 min

WOD 090115

WOD 090115

Strength:  Front Squat 3-3-3-3-3

21-15-9 reps for time:

Burpees
Push-Press
Sit-ups

Post times to comments.  Cash Out:  ME Push-ups in 1:00 x 2 (1 min on/ 1 min off)