WOD 113015

WOD 113015

Strength:  Push Press 3-3-3-3-3

3 rounds for time:

30 Wall balls
400m run

Post times to comments.  Cash Out:  Flutter Kicks (:30 on/:30 off) x 2

WOD 112415

WOD 112415

Skill:  Squat - 15 minutes of squat technique practice.

AMRAP in 20 min:

15 Goblet Squats
10 Push-ups
5 Cleans
200m Run

Post rounds to comments.  Cash Out: 1 min L Hang

WOD 112315

WOD 112315

Strength:  Shoulder Press 3-3-3-3-3

15-12-9 reps for time:

Clean and Jerks
Chest to Bar Pull-ups

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

WOD 111915

WOD 111915

Strength:  Deadlift 3-3-3-3-3

Partner Workout:

EMOM for 20 min:

20 Push-ups
5 Burpee Pull-ups

Every minute partner A completes push-ups while partner B completes burpee pull-ups and then switch exercises each minute.

WOD 111815

WOD 111815

Strength:  Floor Press 3-3-3-3-3

For time:

800m Run
50 Sit-ups
50 DU's or 150 Singles
400m Run
35 Sit-ups
35 DU's or 105 Singles
200m Run
25 Sit-ups
25 DU's or 75 Singles

Post times to comments.  Cash Out:  ME Push-ups in 1 min

WOD 111715

WOD 111715

Strength:  Cleans 3-3-3-3-3

10 Rounds of Cindy for time:

5 Pull-ups
10 Push-ups
15 Squats

Post times to comments.  Cash out:  ME Sit-ups in 1 min

WOD 111615

WOD 111615

Strength:  EMOM for 10 min:  Odds: 4-6 Strict Pull-ups, Evens: 12-15 Strict Push-ups

10-20-30 reps for time:
Burpees
KB Swings

Post times to comments.  Cash Out:  Flutter Kicks (:30 on/:30 off) x 2

WOD 111415

WOD 111415

Strength:  Back Squat 3-3-3-3-3

AMRAP in 15 min: 

400m run
5 Ring Dips
20 Squats
40 DU's or 120 Singles

Post rounds to comments.

WOD 111315

WOD 111315

Strength:  Push Press 3-3-3-3-3

21-15-9 for time:

Pull-ups
Box Jumps

Post times to comments.  Cash Out:  1000m row

WOD 111215

WOD 111215

Strength:  Deadlift 3-3-3-3-3

For time:
800m Run
40 Sit-ups
40 Push-ups
40 Walking Lunges
40 Jumping Pull-ups
40 KB Swings
40 Deadlifts
800m Run

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

WOD 111115

WOD 111115

The Three Wise Men Veterans Day Tribute launched a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we asked individuals to participate in a tribute workout in their home gyms across the country on Wednesday, November 11th.

We kicked off the campaign for our veterans with a special tribute event on the deck of the USS Midway in San Diego, California on October 18, 2014. This year, we are back and hosting the Tribute event back on the Midway on Nov 7th, then around the nation on Nov 11th. These warriors fought for our country, now it is our turn to fight for them.

THE WORKOUT

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

WOD 111015

WOD 111015

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

20 Wall balls
15 Box Jumps
10 Pull-ups

Post times to comments.  Cash Out:  500m row

WOD 110915

WOD 110915

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

5 Toe to Bar
7 Push Press
8 Cleans

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

WOD 110515

WOD 110515

Strength:  floor Press 3-3-3-3-3

For time:
400m run
50 push ups
800m run
50 pull ups

Post times

WOD 110315

WOD 110315

Strength:  Deadlift: 3-3-3-3-3

AMRAP in 15 min:

5 Burpee Pull-ups
10 Ring Rows
15 Goblet Squats

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off x 2)