WOD 122816
Strength: Push Press 3-3-3-3-3
15-12-9 reps for time:
Deadlift
Burpee over Bar
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 3
Wednesday, December 28, 2016
Tuesday, December 27, 2016
WOD 122716
WOD 122716
Strength: Floor Press 3-3-3-3-3
4 Rounds for time:
400m Run
20 Pull-ups
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Floor Press 3-3-3-3-3
4 Rounds for time:
400m Run
20 Pull-ups
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Monday, December 19, 2016
WOD 122316
WOD 122316
3 Rounds for time:
400m Run
20 Hand Release Push ups
30 Air Squats
Post times to comments.
3 Rounds for time:
400m Run
20 Hand Release Push ups
30 Air Squats
Post times to comments.
WOD 122216
WOD 122216
Strength: Deadlift 3-3-3-3-3
AMRAP in 12 min:
6 Cleans
8 Burpees
10 Flutter Kicks (4 Count)
Post rounds to comments.
Strength: Deadlift 3-3-3-3-3
AMRAP in 12 min:
6 Cleans
8 Burpees
10 Flutter Kicks (4 Count)
Post rounds to comments.
WOD 122016
WOD 122016
12 Days of Christmas
For Time:
12 Days of Christmas
For Time:
- 1 Sumo Deadlift High-Pull (75/55 lbs)
- 2 Thrusters (75/55 lbs)
- 3 Push Press (75/55 lbs)
- 4 Power Cleans (75/55 lbs)
- 5 Power Snatches (75/55 lbs)
- 6 Kettlebell Swings (53/35 lbs)
- 7 Pull-Ups
- 8 Knees-to-Elbows
- 9 Box Jumps (24/20 in)
- 10 Double Unders
- 11 Burpees
- 12 Overhead Walking Lunges (45/25 lbs Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
WOD 121916
WOD 121916
Strength: Ring Dips 4-4-4-4-4
4 Rounds for time:
12 Wallballs
16 OH Sit-ups
Post times to comments. Cash Out: ME Push-ups in 1:00
Strength: Ring Dips 4-4-4-4-4
4 Rounds for time:
12 Wallballs
16 OH Sit-ups
Post times to comments. Cash Out: ME Push-ups in 1:00
Friday, December 16, 2016
WOD 121616
WOD 121616
AMRAP n 15 min:
8 Ring Rows
16 Air Squats
24 Push - Ups
Post rounds to comments.
AMRAP n 15 min:
8 Ring Rows
16 Air Squats
24 Push - Ups
Post rounds to comments.
Thursday, December 15, 2016
WOD 121516
WOD 121516
Strength: Strict Pull-ups 4-4-4-4-4
4 Rounds for time:
10 Thrusters
15 Hand Release Push-ups
20 Med Ball Sit Ups
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off)x 2
Strength: Strict Pull-ups 4-4-4-4-4
4 Rounds for time:
10 Thrusters
15 Hand Release Push-ups
20 Med Ball Sit Ups
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off)x 2
Wednesday, December 14, 2016
WOD 121416
WOD 121416
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
200m Run
30 Sledge Strikes (15 each hand)
15 Wall Balls
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
200m Run
30 Sledge Strikes (15 each hand)
15 Wall Balls
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Tuesday, December 13, 2016
WOD 121316
WOD 121316
Strength: Squat Clean 3-3-3-3-3
6-12-18-24-30 reps for time of:
Wallballs
Med Ball Sit-ups
Post times to comments. Cash Out: ME Push-ups in 1 min
Strength: Squat Clean 3-3-3-3-3
6-12-18-24-30 reps for time of:
Wallballs
Med Ball Sit-ups
Post times to comments. Cash Out: ME Push-ups in 1 min
Monday, December 12, 2016
WOD 121216
WOD 121216
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
6 Burpee Pull-ups
12 Ring Rows
24 KB Swings
Post times to comments. Cash Out: 500m row for time.
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
6 Burpee Pull-ups
12 Ring Rows
24 KB Swings
Post times to comments. Cash Out: 500m row for time.
Wednesday, December 7, 2016
WOD 120716
WOD 120716
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.
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.
Tuesday, December 6, 2016
WOD 120616
WOD 120616
Strength: Deadlift 3-3-3-3-3
Opposing Ladders for time:
10 - 1 reps of:
Burpees
1-10 reps of :
Push Press
Post times to comments. Cash Out: ME Push-ups in 1:00
Strength: Deadlift 3-3-3-3-3
Opposing Ladders for time:
10 - 1 reps of:
Burpees
1-10 reps of :
Push Press
Post times to comments. Cash Out: ME Push-ups in 1:00
Monday, December 5, 2016
WOD 120516
WOD 120516
Strength: Shoulder Press 3-3-3-3-3
AMRAP in 12 min:
400m Run
10 Box Jumps
15 Wall Balls
Post rounds to comments. Cash Out: L-Hang (1:00 total)
Strength: Shoulder Press 3-3-3-3-3
AMRAP in 12 min:
400m Run
10 Box Jumps
15 Wall Balls
Post rounds to comments. Cash Out: L-Hang (1:00 total)
Wednesday, November 30, 2016
WOD 113016
WOD 113016
Strength: Cleans 3-3-3-3-3
4 Rounds for time:
100m Farmers Carry
200m Med Ball Run
20 Box Jumps
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Strength: Cleans 3-3-3-3-3
4 Rounds for time:
100m Farmers Carry
200m Med Ball Run
20 Box Jumps
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Tuesday, November 29, 2016
WOD 112916
WOD 112916
Strength: Deadlift 3-3-3-3-3
AMRAP in 20 min:
30 KB Swings
30 HR Push-ups
30 Sit-ups
30 Walking Lunges
400m Run
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Deadlift 3-3-3-3-3
AMRAP in 20 min:
30 KB Swings
30 HR Push-ups
30 Sit-ups
30 Walking Lunges
400m Run
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Monday, November 28, 2016
WOD 112816
WOD 112816
Strength: Floor Press 3-3-3-3-3
3 Rounds for time:
25 Cal Row
20 Push Press
10 Pull-ups
Post times to comments. Cash Out: ME Jumping Squats in a 1:00
Strength: Floor Press 3-3-3-3-3
3 Rounds for time:
25 Cal Row
20 Push Press
10 Pull-ups
Post times to comments. Cash Out: ME Jumping Squats in a 1:00
Friday, November 25, 2016
Wednesday, November 23, 2016
WOD 112316
WOD 112316
Strength: Cleans 3-3-3-3-3
10-1 reps for time:
Clean and Jerks
Burpee over Bar
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Strength: Cleans 3-3-3-3-3
10-1 reps for time:
Clean and Jerks
Burpee over Bar
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Tuesday, November 22, 2016
WOD 112216
WOD 112216
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
400m Run
10 Box Jumps
12 Pull-ups
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
400m Run
10 Box Jumps
12 Pull-ups
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Monday, November 21, 2016
WOD 112116
WOD 112116
Strength: Floor Press 3-3-3-3-3
AMRAP in 10 min:
20 Sit-ups
20 Wall Balls
Post rounds to comments. Cash Out: 100 Sprint x 2
Strength: Floor Press 3-3-3-3-3
AMRAP in 10 min:
20 Sit-ups
20 Wall Balls
Post rounds to comments. Cash Out: 100 Sprint x 2
Friday, November 18, 2016
WOD 111816
WOD 111816
Strength: Double Under Practice for 5 min
AMRAP in 12 min:
500m Row then,
21-15-9 reps of:
Ring Rows
Wall Balls
Then, 500m Row.
Post time to comments.
Strength: Double Under Practice for 5 min
AMRAP in 12 min:
500m Row then,
21-15-9 reps of:
Ring Rows
Wall Balls
Then, 500m Row.
Post time to comments.
Thursday, November 17, 2016
WOD 111716
WOD 111716
Strength: Floor Press: 3-3-3-3-3
3 Rounds for time:
400m run
6 Burpee Pull-ups
12 Deadlifts
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Strength: Floor Press: 3-3-3-3-3
3 Rounds for time:
400m run
6 Burpee Pull-ups
12 Deadlifts
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Tuesday, November 15, 2016
WOD 111616
WOD 111616
Strength: Push Press 3-3-3-3-3
Tabata This:
Squats
KB Swings
HR Push-ups
Sit-ups
Post tabata score to comments.
Strength: Push Press 3-3-3-3-3
Tabata This:
Squats
KB Swings
HR Push-ups
Sit-ups
Post tabata score to comments.
Monday, November 14, 2016
WOD 111416
WOD 111416
Strength: Strict Pull-ups 4-4-4-4-4
AMRAP in 7 min:
3-6-9-12, etc reps of:
Wall balls
Knees to Elbow
Post reps to comments. Cash Out: 800m run for time.
Strength: Strict Pull-ups 4-4-4-4-4
AMRAP in 7 min:
3-6-9-12, etc reps of:
Wall balls
Knees to Elbow
Post reps to comments. Cash Out: 800m run for time.
Thursday, November 10, 2016
WOD 111016
WOD 111016
Strength: Floor Press 3-3-3-3-3
AMRAP in 15 min:
100m Farmer's Carry
8 Burpee Pull-ups
12 Box Jumps
Post rounds to comments. Cash Out: 100m Sprint x 2
Strength: Floor Press 3-3-3-3-3
AMRAP in 15 min:
100m Farmer's Carry
8 Burpee Pull-ups
12 Box Jumps
Post rounds to comments. Cash Out: 100m Sprint x 2
Wednesday, November 9, 2016
WOD 110916
WOD 110916
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
200m run
30 KB Swings
15 Goblet Squats
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
200m run
30 KB Swings
15 Goblet Squats
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Tuesday, November 8, 2016
WOD 110816
WOD 110816
Strength: Push Press 3-3-3-3-3
EMOM for 10 min:
4 Clean and Jerks
6 Burpees
Post to comments. Cash Out: Flutter Kicks (:30 on/:30 off) x 3
Strength: Push Press 3-3-3-3-3
EMOM for 10 min:
4 Clean and Jerks
6 Burpees
Post to comments. Cash Out: Flutter Kicks (:30 on/:30 off) x 3
Monday, November 7, 2016
WOD 110716
WOD 110716
Strength: Squat Cleans 3-3-3-3-3
3 Rounds for time:
13 Deadlifts
20 Wallballs
50 Double Unders or 150 Singles
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Strength: Squat Cleans 3-3-3-3-3
3 Rounds for time:
13 Deadlifts
20 Wallballs
50 Double Unders or 150 Singles
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Friday, November 4, 2016
WOD 110416
WOD 110416
Strength: EMOM for 5 min: 5 Ring Rows
4 Rounds for time:
30 DU's or 90 singles
20 Walking Lunges
10 HR Push-ups
Post times to comments. Cash Out: 500m row for time.
Strength: EMOM for 5 min: 5 Ring Rows
4 Rounds for time:
30 DU's or 90 singles
20 Walking Lunges
10 HR Push-ups
Post times to comments. Cash Out: 500m row for time.
Thursday, November 3, 2016
WOD 110316
WOD 110316
Strength: Strict Pull-ups
For time:
10-1 reps for time:
Clean and Jerk
Burpees
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Strength: Strict Pull-ups
For time:
10-1 reps for time:
Clean and Jerk
Burpees
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Tuesday, November 1, 2016
WOD 110116
WOD 110116
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
10 SDHP
20 HR Push-ups
200m run
Post times to comments. Cash Out: 100m Sprint x 4
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
10 SDHP
20 HR Push-ups
200m run
Post times to comments. Cash Out: 100m Sprint x 4
Monday, October 31, 2016
WOD 103116
WOD 103116
Strength: Floor Press 3-3-3-3-3
3 Round for time:
1:00 on/:30 Rest
OH Sit-ups
Push Press
Box Jumps
Score each movement separately. Post to comments.
Strength: Floor Press 3-3-3-3-3
3 Round for time:
1:00 on/:30 Rest
OH Sit-ups
Push Press
Box Jumps
Score each movement separately. Post to comments.
Friday, October 28, 2016
WOD 102816
WOD 102816
For time:
15 rounds of modified Cindy:
5 Ring Rows
10 Push-ups
15 Squats
Post times to comments.
For time:
15 rounds of modified Cindy:
5 Ring Rows
10 Push-ups
15 Squats
Post times to comments.
Thursday, October 27, 2016
WOD 102716
WOD 102716
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
6 Cleans
10 Burpee over Bar
200m Run
Post rounds to comments. Cash out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
6 Cleans
10 Burpee over Bar
200m Run
Post rounds to comments. Cash out: Flutter Kicks (:45 on/:45 off) x 2
Wednesday, October 26, 2016
WOD 102616
WOD 102616
Strength: Deadlift 3-3-3-3-3
For time:
800m Run, then
10-1 reps of:
Wall Balls
and 1-10 reps of
Pull-ups
then 800m Run
Post times to comments. Weighted Plank (1:00 on/1:00 rest) x 2
Strength: Deadlift 3-3-3-3-3
For time:
800m Run, then
10-1 reps of:
Wall Balls
and 1-10 reps of
Pull-ups
then 800m Run
Post times to comments. Weighted Plank (1:00 on/1:00 rest) x 2
Tuesday, October 25, 2016
WOD 102516
WOD 102516
Strength: Deadlift 3-3-3-3-3
For time:
200m Run
50 Sit-ups
200m Run
50 OH Walking Lunges
200m Run
40 Sit-ups
200m Run
40 OH Walking Lunges
200m Run
30 Sit-ups
200m Run
30 OH Walking Lunges
Post times to comments.
Strength: Deadlift 3-3-3-3-3
For time:
200m Run
50 Sit-ups
200m Run
50 OH Walking Lunges
200m Run
40 Sit-ups
200m Run
40 OH Walking Lunges
200m Run
30 Sit-ups
200m Run
30 OH Walking Lunges
Post times to comments.
Sunday, October 16, 2016
WOD 102116
WOD 102116
Tabata This: 8 rounds with 20 sec on/10 sec off for each movement with 1 min rest between movements.
Push-ups
Sit-ups
Squats
Row for Calories
Post Tabata Score to comments.
Tabata This: 8 rounds with 20 sec on/10 sec off for each movement with 1 min rest between movements.
Push-ups
Sit-ups
Squats
Row for Calories
Post Tabata Score to comments.
WOD 102016
WOD 102016
Strength: Push Press 3-3-3-3-3
21-15-9 reps for time:
Deadlift
Box Jumps
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Push Press 3-3-3-3-3
21-15-9 reps for time:
Deadlift
Box Jumps
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
WOD 101916
WOD 101916
Strength: Deadlift 3-3-3-3-3
5 Rounds for time:
200m Run
5 Burpee Box Jumps
15 HR Push-ups
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Deadlift 3-3-3-3-3
5 Rounds for time:
200m Run
5 Burpee Box Jumps
15 HR Push-ups
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
WOD 101816
WOD 101816
Strength: Strict Pull-ups 5-5-5-5-5
Death by Burpees:
EMOM until you aren't able to get all of the reps in the minute:
Burpees (When the clock starts perform 1 burpee, second minute perform 2 burpees....etc)
Post to comments. Cash Out: 100 Sprint x 4
Strength: Strict Pull-ups 5-5-5-5-5
Death by Burpees:
EMOM until you aren't able to get all of the reps in the minute:
Burpees (When the clock starts perform 1 burpee, second minute perform 2 burpees....etc)
Post to comments. Cash Out: 100 Sprint x 4
WOD 101716
WOD 101716
Strength: Floor Press 3-3-3-3-3
AMRAP in 12 min:
100 Farmers Carry
15 Wall Balls
25 DU"s or 75 Singles
Post rounds to comments. Cash Out: 500m row
Strength: Floor Press 3-3-3-3-3
AMRAP in 12 min:
100 Farmers Carry
15 Wall Balls
25 DU"s or 75 Singles
Post rounds to comments. Cash Out: 500m row
Friday, October 14, 2016
WOD 101416
WOD 101416
Strength: Strict Pull-ups 3-3-3-3-3
EMOM for 12 min:
8 HR Push-ups
12 Squats
Post to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Strict Pull-ups 3-3-3-3-3
EMOM for 12 min:
8 HR Push-ups
12 Squats
Post to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Thursday, October 13, 2016
WOD 101316
WOD 101316
Strength: Deadlift 3-3-3-3-3
ARMAP in 12 min:
30 DU's or 90 Singles
10 OH Sit-ups
10 Push Press
Post rounds to comments. Cash Out: 100m Sprint x 4
Strength: Deadlift 3-3-3-3-3
ARMAP in 12 min:
30 DU's or 90 Singles
10 OH Sit-ups
10 Push Press
Post rounds to comments. Cash Out: 100m Sprint x 4
Wednesday, October 12, 2016
WOD 101216
WOD 101216
Strength: OH Squat 3-3-3-3-3
4 rounds for time:
200m run
5 Cleans
10 Burpee over Bar
15 Pull-ups
Post times to comments. Cash Out: ME Sit-ups in 1:00
Strength: OH Squat 3-3-3-3-3
4 rounds for time:
200m run
5 Cleans
10 Burpee over Bar
15 Pull-ups
Post times to comments. Cash Out: ME Sit-ups in 1:00
Tuesday, October 11, 2016
WOD 101116
WOD 101116
Strength: Front Squat 3-3-3-3-3
For time:
800m Run, then:
3 rounds of:
25 Wall Balls
20 Burpees
then, 800m Run
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Front Squat 3-3-3-3-3
For time:
800m Run, then:
3 rounds of:
25 Wall Balls
20 Burpees
then, 800m Run
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Monday, October 10, 2016
WOD 101016
WOD 101016
Strength: Push Press 3-3-3-3-3
AMRAP in 15 min:
100m Farmer's Carry
25 Sit-ups
30 Push-ups
Post rounds to comments. Cash Out: 500m row
Strength: Push Press 3-3-3-3-3
AMRAP in 15 min:
100m Farmer's Carry
25 Sit-ups
30 Push-ups
Post rounds to comments. Cash Out: 500m row
Friday, October 7, 2016
WOD 100716
WOD 100716
Skill: Double Unders (5 min)
4 Rounds for time:
7 Burpee Pull-ups
9 OH Sit-ups
11 Ring Rows
Post times to comments.
Skill: Double Unders (5 min)
4 Rounds for time:
7 Burpee Pull-ups
9 OH Sit-ups
11 Ring Rows
Post times to comments.
Thursday, October 6, 2016
WOD 100616
WOD 100616
Strength: Floor Press 3-3-3-3-3
2 Rounds for time:
30 Wall Balls
30 HR Push-ups
30 KB Swings
30 Sit-ups
30 Box Jumps
30 Pull-ups
Post times to comments. Cash Out: 1:00 Hollow Hold
Strength: Floor Press 3-3-3-3-3
2 Rounds for time:
30 Wall Balls
30 HR Push-ups
30 KB Swings
30 Sit-ups
30 Box Jumps
30 Pull-ups
Post times to comments. Cash Out: 1:00 Hollow Hold
Wednesday, October 5, 2016
WOD 100516
WOD 100516
Strength: Deadlift 3-3-3-3-3
AMRAP in 9 min:
100m Med Ball Run
12 Push Press
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Deadlift 3-3-3-3-3
AMRAP in 9 min:
100m Med Ball Run
12 Push Press
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Monday, October 3, 2016
WOD 100316
WOD 100316
Strength: Push Press 3-3-3-3-3
3 Rounds for time:
400m run
15 Power Cleans
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Push Press 3-3-3-3-3
3 Rounds for time:
400m run
15 Power Cleans
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Friday, September 30, 2016
WOD 093016
WOD 093016
Skill: Double Under Practice for 5 min
4 Rounds for time:
200m Run/Row
25 Squats
15 HR Push-Ups
5 Pull-ups
Post times to comments. Cash out: Hollow Holds (:30 on/:30 off) x 2
Skill: Double Under Practice for 5 min
4 Rounds for time:
200m Run/Row
25 Squats
15 HR Push-Ups
5 Pull-ups
Post times to comments. Cash out: Hollow Holds (:30 on/:30 off) x 2
Thursday, September 29, 2016
WOD 092916
WOD 092916
Strength: Floor Press 3-3-3-3-3
AMRAP in 10 min:
100m run
10 Burpees
10 Push Press
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Floor Press 3-3-3-3-3
AMRAP in 10 min:
100m run
10 Burpees
10 Push Press
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Wednesday, September 28, 2016
WOD 092816
WOD 092816
Strength: Deadlift 3-3-3-3-3
"Chelsea"
EMOM for 30 min:
5 Pull-ups
10 Push-ups
15 Squats
Post to comments.
Strength: Deadlift 3-3-3-3-3
"Chelsea"
EMOM for 30 min:
5 Pull-ups
10 Push-ups
15 Squats
Post to comments.
Tuesday, September 27, 2016
WOD 092716
WOD 092716
Strength: Clean 3-3-3-3-3
AMRAP in 8 min:
14 Thrusters
14 Sit-ups
Post rounds to comments. Cash Out: 100m Sprint x 4
Strength: Clean 3-3-3-3-3
AMRAP in 8 min:
14 Thrusters
14 Sit-ups
Post rounds to comments. Cash Out: 100m Sprint x 4
Monday, September 26, 2016
WOD 092616
WOD 092616
Strength: Front Squat 3-3-3-3-3
4 Rounds for time:
8 Box Jumps
12 KB Swings
16 Wall Balls
Post times to comments. Cash out: ME Push-ups in 1 min
Strength: Front Squat 3-3-3-3-3
4 Rounds for time:
8 Box Jumps
12 KB Swings
16 Wall Balls
Post times to comments. Cash out: ME Push-ups in 1 min
Tuesday, September 20, 2016
WOD 092016
WOD 092016
Strength: EMOM for 5 min: 4 Strict Pull-ups
AMRAP in 9 min:
12 OH Sit-ups
12 Box Jumps
12 Deadlifts
Post rounds to comments. Cash out: 500m row for time.
Strength: EMOM for 5 min: 4 Strict Pull-ups
AMRAP in 9 min:
12 OH Sit-ups
12 Box Jumps
12 Deadlifts
Post rounds to comments. Cash out: 500m row for time.
Monday, September 19, 2016
WOD 091916
WOD 091916
Strength: Push Press 3-3-3-3-3
4 Rounds for time:
30 KB Swings
400m Run
Post times to comments. Cash Out: ME Push-ups in 1:00 x 2
Strength: Push Press 3-3-3-3-3
4 Rounds for time:
30 KB Swings
400m Run
Post times to comments. Cash Out: ME Push-ups in 1:00 x 2
Thursday, September 15, 2016
WOD 091516
WOD 091516
Strength: Front Squat 3-3-3-3-3
AMRAP in 15 min:
100m Med Ball Run
10 Pull-ups
15 Med Ball Sit-ups
Post rounds to comments. Cash Out: Flutter Kicks (:30 on/:30 off) x 3
Strength: Front Squat 3-3-3-3-3
AMRAP in 15 min:
100m Med Ball Run
10 Pull-ups
15 Med Ball Sit-ups
Post rounds to comments. Cash Out: Flutter Kicks (:30 on/:30 off) x 3
Wednesday, September 14, 2016
WOD 091416
WOD 091416
Strength: Front Squat 3-3-3-3-3
AMRAP in 12 min:
20 DU's or 60 Singles
10 Push Press
20 Walking Lunges
5 Cleans
Post rounds to comments. Cash Out: 500m row for time.
Strength: Front Squat 3-3-3-3-3
AMRAP in 12 min:
20 DU's or 60 Singles
10 Push Press
20 Walking Lunges
5 Cleans
Post rounds to comments. Cash Out: 500m row for time.
Tuesday, September 13, 2016
WOD 091316
WOD 091316
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
20 Wall balls
15 Push Press
10 Burpees
Post times to comments. Cash Out: EMOM for 5 min: 5 T2B, 5 Push Ups
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
20 Wall balls
15 Push Press
10 Burpees
Post times to comments. Cash Out: EMOM for 5 min: 5 T2B, 5 Push Ups
Monday, September 12, 2016
WOD 091216
WOD 091216
9/11 Tribute
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
Post times to comments. Cash Out: ME Strict Pull-ups x 2
https://www.youtube.com/watch?v=3iy2L9VeUfc
9/11 Tribute
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
Post times to comments. Cash Out: ME Strict Pull-ups x 2
https://www.youtube.com/watch?v=3iy2L9VeUfc
Wednesday, September 7, 2016
WOD 090716
WOD 090716
Strength: Push Press 3-3-3-3-3
3 Rounds for time:
400m run
20 Box Jumps
10 Wall Walks or Strict Press
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Push Press 3-3-3-3-3
3 Rounds for time:
400m run
20 Box Jumps
10 Wall Walks or Strict Press
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Tuesday, September 6, 2016
WOD 090616
WOD 090616
Strength: Deadlift 3-3-3-3-3
AMRAP in 6 min:
3-6-9-12-15...reps of
Pull-ups
Front Squats
Post rounds to comments. Cash Out: 100m Sprints x 2
Strength: Deadlift 3-3-3-3-3
AMRAP in 6 min:
3-6-9-12-15...reps of
Pull-ups
Front Squats
Post rounds to comments. Cash Out: 100m Sprints x 2
Thursday, September 1, 2016
WOD 090116
WOD 090116
Strength: Deadlift 3-3-3-3-3
AMRAP in 10 min:
12 Wall Balls
6 Burpee Pull-Ups
400m Run
Post rounds to comments. Cash Out: Flutter Kicks (:30 on/:30 off ) x 3
Strength: Deadlift 3-3-3-3-3
AMRAP in 10 min:
12 Wall Balls
6 Burpee Pull-Ups
400m Run
Post rounds to comments. Cash Out: Flutter Kicks (:30 on/:30 off ) x 3
Wednesday, August 31, 2016
WOD 083116
WOD 083116
Strength: Front Squat 3-3-3-3-3
For time:
60 Push-ups
50 Deadlifts
40 Burpees
30 Hang Power Cleans
20 Strict Press
10 Clean and Jerks
Post times to comments.
Strength: Front Squat 3-3-3-3-3
For time:
60 Push-ups
50 Deadlifts
40 Burpees
30 Hang Power Cleans
20 Strict Press
10 Clean and Jerks
Post times to comments.
Tuesday, August 30, 2016
WOD 083016
WOD 083016
Strength: Strict Pull-ups 4-4-4-4-4
5 Rounds for time:
200m run
12 Thrusters
9 Box Jumps
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Strict Pull-ups 4-4-4-4-4
5 Rounds for time:
200m run
12 Thrusters
9 Box Jumps
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Monday, August 29, 2016
WOD 082916
WOD 082916
Strength: Cleans 3-3-3-3-3
3 Rounds for time:
200m Run
15 HR Push-ups
200m Run
20 Squats
Post times to comments. Cash Out: EMOM for 5 min: 7-10 Toes to Bar
Strength: Cleans 3-3-3-3-3
3 Rounds for time:
200m Run
15 HR Push-ups
200m Run
20 Squats
Post times to comments. Cash Out: EMOM for 5 min: 7-10 Toes to Bar
Tuesday, August 23, 2016
WOD 082316
WOD 082316
Strength: Push Press 3-3-3-3-3
AMRAP in 15 min:
8 Pull-ups
12 SDHP
400m run
Post rounds to comments. Cash Out: ME Sit-ups in 2 min
Strength: Push Press 3-3-3-3-3
AMRAP in 15 min:
8 Pull-ups
12 SDHP
400m run
Post rounds to comments. Cash Out: ME Sit-ups in 2 min
Monday, August 22, 2016
WOD 082216
WOD 082216
Strength: Back Squat 3-3-3-3-3
For time:
200m Run
30 KB Swings
200m Run
30 Goblet Squats
200m Run
30 Box Jumps
200m Run
30 HR Push-ups
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Back Squat 3-3-3-3-3
For time:
200m Run
30 KB Swings
200m Run
30 Goblet Squats
200m Run
30 Box Jumps
200m Run
30 HR Push-ups
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Thursday, August 18, 2016
WOD 081816
WOD 081816
Strength: Cleans 3-3-3-3-3
5 Rounds for time:
10 Wall Balls
15 Ring Rows
20 HR Push-ups
Post times to comments. Cash Out: 100m sprint x 2
Strength: Cleans 3-3-3-3-3
5 Rounds for time:
10 Wall Balls
15 Ring Rows
20 HR Push-ups
Post times to comments. Cash Out: 100m sprint x 2
Tuesday, August 16, 2016
WOD 081616
WOD 081616
Strength: Strict Pull-ups 4-4-4-4-4
4 Rounds for time:
200m Run
10 Sumo Deadlift high Pulls
20 Push Press
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Strict Pull-ups 4-4-4-4-4
4 Rounds for time:
200m Run
10 Sumo Deadlift high Pulls
20 Push Press
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Monday, August 15, 2016
WOD 081516
WOD 081516
Strength: Deadlift 3-3-3-3-3
AMRAP in 12 min:
12 Box Jumps
100m Farmer's Carry
12 OH Sit-ups
Post rounds to comments. Cash Out: 500m row for time.
Strength: Deadlift 3-3-3-3-3
AMRAP in 12 min:
12 Box Jumps
100m Farmer's Carry
12 OH Sit-ups
Post rounds to comments. Cash Out: 500m row for time.
Wednesday, August 10, 2016
WOD 081016
WOD 081016
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
10 Burpee Pull-ups
20 KB Swings
Post times to comments. Cash Out: Plank Progressions.
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
10 Burpee Pull-ups
20 KB Swings
Post times to comments. Cash Out: Plank Progressions.
Tuesday, August 9, 2016
WOD 080916
WOD 080916
Strength: Push Press 3-3-3-3-3
For time:
400m run to begin each round
5-10-15-20-25 reps of :
Squat Clean (Men: 155#,135,115,95,65)(Women: 105#,95,85,65,45)
HR Push-ups
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Push Press 3-3-3-3-3
For time:
400m run to begin each round
5-10-15-20-25 reps of :
Squat Clean (Men: 155#,135,115,95,65)(Women: 105#,95,85,65,45)
HR Push-ups
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Monday, August 8, 2016
WOD 080816
WOD 080816
Strength: Floor Press 3-3-3-3-3
For time:
30 Box Jumps
30 Walking Lunges
30 Sit-ups
30 KB Swings
30 Pull-ups
30 Burpees
30 Wallballs
Post times to comments.
Strength: Floor Press 3-3-3-3-3
For time:
30 Box Jumps
30 Walking Lunges
30 Sit-ups
30 KB Swings
30 Pull-ups
30 Burpees
30 Wallballs
Post times to comments.
Thursday, August 4, 2016
WOD 080416
WOD 080416
Strength: Front Squats 3-3-3-3-3
AMRAP in 13 min:
2 Rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats)
200m Run
Post rounds to comments. Cash Out: L Hang for 1 min
Strength: Front Squats 3-3-3-3-3
AMRAP in 13 min:
2 Rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats)
200m Run
Post rounds to comments. Cash Out: L Hang for 1 min
Wednesday, August 3, 2016
WOD 080316
WOD 080316
Strength: Push Press 3-3-3-3-3
10-1 reps for time:
Ring Rows
KB Swings
Burpees
Post times to comments. Cash Out: 750m row for time.
Strength: Push Press 3-3-3-3-3
10-1 reps for time:
Ring Rows
KB Swings
Burpees
Post times to comments. Cash Out: 750m row for time.
Tuesday, August 2, 2016
WOD 080216
WOD 080216
Strength: Deadlift 3-3-3-3-3
AMRAP in 20 min:
10 Power Cleans
10 Front Squats
10 Pull-ups
200m run
Post rounds to comments. Cash Out: Handstand Skill Work
Strength: Deadlift 3-3-3-3-3
AMRAP in 20 min:
10 Power Cleans
10 Front Squats
10 Pull-ups
200m run
Post rounds to comments. Cash Out: Handstand Skill Work
Monday, August 1, 2016
WOD 080116
WOD 080116
Strength: Cleans 3-3-3-3-3
5 Rounds for time:
15 Wall Balls
10 Burpees
*10 min cap. Post times to comments. Cash Out: Weighted Plank (1:00 on/ 1:00 off) x 2
Strength: Cleans 3-3-3-3-3
5 Rounds for time:
15 Wall Balls
10 Burpees
*10 min cap. Post times to comments. Cash Out: Weighted Plank (1:00 on/ 1:00 off) x 2
Thursday, July 28, 2016
WOD 072816
WOD 072816
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
6 Cleans
8 Burpee over Bar
10 Box Jumps
20 DU's or 60 Singles
Post rounds to comments. Cash Out: 500m row for time.
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
6 Cleans
8 Burpee over Bar
10 Box Jumps
20 DU's or 60 Singles
Post rounds to comments. Cash Out: 500m row for time.
Wednesday, July 27, 2016
WOD 072716
WOD 072716
Strength: Strict Pull-ups 4-4-4-4-4
5 Rounds for time:
100m Sprint
30 KB Swings
Post times to comments. Cash Out: Flutter Kicks (1:00)
Strength: Strict Pull-ups 4-4-4-4-4
5 Rounds for time:
100m Sprint
30 KB Swings
Post times to comments. Cash Out: Flutter Kicks (1:00)
Tuesday, July 26, 2016
WOD 072616
WOD 072616
Strength: Front Squat 3-3-3-3-3
4 Rounds for time:
200m run
10 Pull-ups
12 OH Sit-ups
14 Burpees
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Front Squat 3-3-3-3-3
4 Rounds for time:
200m run
10 Pull-ups
12 OH Sit-ups
14 Burpees
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Monday, July 25, 2016
WOD 072516
WOD 072516
Strength: Floor Press 3-3-3-3-3
AMRAP in 10 min:
25 Wallballs
5 Deadlifts
Post rounds to comments. Cash Out: ME Push-ups in 1:00
Strength: Floor Press 3-3-3-3-3
AMRAP in 10 min:
25 Wallballs
5 Deadlifts
Post rounds to comments. Cash Out: ME Push-ups in 1:00
Thursday, July 21, 2016
WOD 072116
WOD 072116
Strength: Push Press 3-3-3-3-3
3 Rounds for time:
400m run
20 Wallballs
15 Burpees
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Push Press 3-3-3-3-3
3 Rounds for time:
400m run
20 Wallballs
15 Burpees
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Wednesday, July 20, 2016
WOD 072016
WOD 072016
Strength: Back Squat 3-3-3-3-3
EMOM for 14 min:
14 KB Swings
14 Sit-ups
Post to comments. Cash Out: 100m sprint x 4
Strength: Back Squat 3-3-3-3-3
EMOM for 14 min:
14 KB Swings
14 Sit-ups
Post to comments. Cash Out: 100m sprint x 4
Tuesday, July 19, 2016
WOD 071916
WOD 071916
Strength: Deadlift 3-3-3-3-3
AMRAP in 16 min:
7 Squat Cleans
35 DU's or 105 Singles
7 Toes to Bar
100m Suitcase Carry (https://www.youtube.com/watch?v=0Rf7iwe-wZo)
Post times to comments. Cash Out: 800m Row for time.
Strength: Deadlift 3-3-3-3-3
AMRAP in 16 min:
7 Squat Cleans
35 DU's or 105 Singles
7 Toes to Bar
100m Suitcase Carry (https://www.youtube.com/watch?v=0Rf7iwe-wZo)
Post times to comments. Cash Out: 800m Row for time.
Monday, July 18, 2016
WOD 071816
WOD 071816
Warm-up:
50 Jump Ropes
10 Ring Dips/Bench Dips
10 Broad Jumps
10 Pass Thrus
10 Pull-up Negatives
AMRAP in 15 min:
8 Thrusters
12 Box Jumps
16 HR Push-ups
200m run
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Warm-up:
50 Jump Ropes
10 Ring Dips/Bench Dips
10 Broad Jumps
10 Pass Thrus
10 Pull-up Negatives
AMRAP in 15 min:
8 Thrusters
12 Box Jumps
16 HR Push-ups
200m run
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Thursday, July 14, 2016
WOD 071416
WOD 071416
Strength: Clean 3-3-3-3-3
7 Rounds: :30 on/:30 off
Double Unders/Singles
HR Push-ups
Walking Lunges
Post to comments. Cash Out: 100m sprint x 2
Strength: Clean 3-3-3-3-3
7 Rounds: :30 on/:30 off
Double Unders/Singles
HR Push-ups
Walking Lunges
Post to comments. Cash Out: 100m sprint x 2
Tuesday, July 12, 2016
WOD 071216
WOD 071216
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
25 Wall Balls
20 Box Jumps
15 KB Swings
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
25 Wall Balls
20 Box Jumps
15 KB Swings
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Monday, July 11, 2016
WOD 071116
WOD 071116
Warm-up:
200m jog
10 Wall Squats
10 Ring Rows
10 Pass Thru's
10 Spiderman's
10 Leg Swings
Strength: Back Squat 3-3-3-3-3
3-6-9-12-15-18-21 reps for time:
Pull-ups
Push Press
Post times to comments. Cash Out: Turkish Get-ups (5 each arm)
Warm-up:
200m jog
10 Wall Squats
10 Ring Rows
10 Pass Thru's
10 Spiderman's
10 Leg Swings
Strength: Back Squat 3-3-3-3-3
3-6-9-12-15-18-21 reps for time:
Pull-ups
Push Press
Post times to comments. Cash Out: Turkish Get-ups (5 each arm)
Thursday, July 7, 2016
WOD 070716
WOD 070716
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
7 Burpee Pull-ups
14 OH Sit-ups
21 HR Push-ups
Post times to comments. Cash Out: 500m row for time.
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
7 Burpee Pull-ups
14 OH Sit-ups
21 HR Push-ups
Post times to comments. Cash Out: 500m row for time.
Wednesday, July 6, 2016
WOD 070616
WOD 070616
Strength: Front Squat 3-3-3-3-3
For time:
20 Thrusters
100m Farmer's Carry
15 Thrusters
150m Farmer's Carry
10 Thrusters
200 Farmer's Carry
Post times to comments.
Strength: Front Squat 3-3-3-3-3
For time:
20 Thrusters
100m Farmer's Carry
15 Thrusters
150m Farmer's Carry
10 Thrusters
200 Farmer's Carry
Post times to comments.
Tuesday, July 5, 2016
WOD 070516
WOD 070516
Strength: Push Press 3-3-3-3-3
AMRAP in 10 min:
6 Deadlifts
40 DU's or 120 Singles
Post rounds to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Push Press 3-3-3-3-3
AMRAP in 10 min:
6 Deadlifts
40 DU's or 120 Singles
Post rounds to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Wednesday, June 29, 2016
WOD 062916
WOD 062916
Strength: Floor Press 3-3-3-3-3
AMRAP in 12 min:
25 DU's or 75 Singles
15 Wall Balls
15 Sit-ups
Post rounds to comments. Cash out: 500m row for time.
Strength: Floor Press 3-3-3-3-3
AMRAP in 12 min:
25 DU's or 75 Singles
15 Wall Balls
15 Sit-ups
Post rounds to comments. Cash out: 500m row for time.
Tuesday, June 28, 2016
WOD 062816
WOD 062816
Strength: Back Squat 3-3-3-3-3
4 Rounds for time:
400m run
25 HR Push-ups
15 Box Jumps
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Back Squat 3-3-3-3-3
4 Rounds for time:
400m run
25 HR Push-ups
15 Box Jumps
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Monday, June 27, 2016
WOD 062716
WOD 062716
Strength: Squat Clean 3-3-3-3-3
15-12-9 reps for time:
Pull-ups
KB Swings
Burpees
Post times to comments. Cash Out: Weighted Plank (1:00 on/off) x 2
Strength: Squat Clean 3-3-3-3-3
15-12-9 reps for time:
Pull-ups
KB Swings
Burpees
Post times to comments. Cash Out: Weighted Plank (1:00 on/off) x 2
Monday, June 20, 2016
WOD 062316
WOD 062316
Strength: Cleans 3-3-3-3-3
AMRAP in 15 min:
200m run
8 Burpee Pull-ups
12 Deadlifts
Strength: Cleans 3-3-3-3-3
AMRAP in 15 min:
200m run
8 Burpee Pull-ups
12 Deadlifts
WOD 062216
WOD 062216
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
400m run
20 Wall Balls
30 DU's or 90 Singles
Post times to comments. Cash Out: 5 Turkish Get-ups on each arm x 2
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
400m run
20 Wall Balls
30 DU's or 90 Singles
Post times to comments. Cash Out: 5 Turkish Get-ups on each arm x 2
WOD 062116
WOD 062116
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
5 Burpee Broad Jumps
12 Cleans
Post Rounds to comments. Cash Out: 800m run for time.
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
5 Burpee Broad Jumps
12 Cleans
Post Rounds to comments. Cash Out: 800m run for time.
Wednesday, June 15, 2016
WOD 061516
WOD 061516
Strength: Deadlift 3-3-3-3-3
For time:
50 HR Push-ups
40 Wall balls
30 Box Jumps
20 Pull-ups
10 Deadlifts
Post times to comments. Cash Out: 100m Sprint x 2
Strength: Deadlift 3-3-3-3-3
For time:
50 HR Push-ups
40 Wall balls
30 Box Jumps
20 Pull-ups
10 Deadlifts
Post times to comments. Cash Out: 100m Sprint x 2
Tuesday, June 14, 2016
WOD 061416
WOD 061416
Strength: Floor Press 3-3-3-3-3
4 Rounds for time:
5 Man Makers (https://www.youtube.com/watch?v=iMNnvhg1JcM)
200m Run
10 Pull-ups
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 3
Strength: Floor Press 3-3-3-3-3
4 Rounds for time:
5 Man Makers (https://www.youtube.com/watch?v=iMNnvhg1JcM)
200m Run
10 Pull-ups
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 3
Monday, June 13, 2016
WOD 061316
WOD 061316
Strength: Back Squat 3-3-3-3-3
AMRAP in 10 min:
15 HR Push-ups
10 Wall balls
5 Burpees
Post rounds to comments. Cash Out: L-Hang for 1 minute total
Strength: Back Squat 3-3-3-3-3
AMRAP in 10 min:
15 HR Push-ups
10 Wall balls
5 Burpees
Post rounds to comments. Cash Out: L-Hang for 1 minute total
Thursday, June 9, 2016
WOD 060916
WOD 060916
Strength: Back Squat 3-3-3-3-3
3 Rounds for time:
ME Squats in 1 min
1 min rest
ME Push Press in 1 min
1 min rest
ME Russian Twists in 1 min
1 min rest
Post to comments. Cash Out: 500m row for time
Strength: Back Squat 3-3-3-3-3
3 Rounds for time:
ME Squats in 1 min
1 min rest
ME Push Press in 1 min
1 min rest
ME Russian Twists in 1 min
1 min rest
Post to comments. Cash Out: 500m row for time
Wednesday, June 8, 2016
WOD 060816
WOD 060816
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
800m run
10 Squat Cleans
Post times to comments. Cash Out: Flutter Kicks (:30 on/:30 off) x 2
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
800m run
10 Squat Cleans
Post times to comments. Cash Out: Flutter Kicks (:30 on/:30 off) x 2
Tuesday, June 7, 2016
WOD 060716
WOD 060716
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
100m Farmer's Carry
12 Burpee Box Jumps
24 Sit-ups
Post rounds to comments. Cash Out: 800m run for time.
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
100m Farmer's Carry
12 Burpee Box Jumps
24 Sit-ups
Post rounds to comments. Cash Out: 800m run for time.
Monday, June 6, 2016
WOD 060616
WOD 060616
Strength: Floor Press 3-3-3-3-3
"Helen"
3 Rounds for time"
400m run
21 KB Swings (53/35)
12 Pull-ups
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off x 2)
Strength: Floor Press 3-3-3-3-3
"Helen"
3 Rounds for time"
400m run
21 KB Swings (53/35)
12 Pull-ups
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off x 2)
Wednesday, June 1, 2016
WOD 060116
WOD 060116
Strength: Deadlift 3-3-3-3-3
21-15-9 reps for time:
Wall Balls
KB Swings
Post times to comments. Cash Out: 800m row for time.
Strength: Deadlift 3-3-3-3-3
21-15-9 reps for time:
Wall Balls
KB Swings
Post times to comments. Cash Out: 800m row for time.
Tuesday, May 31, 2016
WOD 053116
WOD 053116
Strength: Front Squat 3-3-3-3-3
3 Rounds for time:
15 Cleans
15 Box Jumps
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 on) x 2
Strength: Front Squat 3-3-3-3-3
3 Rounds for time:
15 Cleans
15 Box Jumps
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 on) x 2
Thursday, May 26, 2016
WOD 052616
WOD 052616
The Murph:
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*Complete with a 20lb vest
Post times to comments.
The Murph:
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*Complete with a 20lb vest
Post times to comments.
Wednesday, May 25, 2016
WOD 052516
WOD 052516
Strength: Floor Press 3-3-3-3-3
4 Rounds for time:
15 Front Squats
15 Burpees
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 3
***If you are participating in the Murph tomorrow, I would recommend taking a rest day and only work on mobility due to the high work volume that you will face on tomorrow.
Strength: Floor Press 3-3-3-3-3
4 Rounds for time:
15 Front Squats
15 Burpees
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 3
***If you are participating in the Murph tomorrow, I would recommend taking a rest day and only work on mobility due to the high work volume that you will face on tomorrow.
Tuesday, May 24, 2016
WOD 052416
WOD 052416
Strength: Back Squat 3-3-3-3-3
10-1 reps for time:
Deadlift
Wall Balls
Post times to comments. Cash Out: Weighted Plank 1:00 x 2
Strength: Back Squat 3-3-3-3-3
10-1 reps for time:
Deadlift
Wall Balls
Post times to comments. Cash Out: Weighted Plank 1:00 x 2
Monday, May 23, 2016
WOD 052316
WOD 052316
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
400m run
8 Burpee Pull-ups
12 Sumo Deadlift High Pull
Post rounds to comments. Cash Out: ME Push-ups in 1 min
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
400m run
8 Burpee Pull-ups
12 Sumo Deadlift High Pull
Post rounds to comments. Cash Out: ME Push-ups in 1 min
Friday, May 20, 2016
WOD 052016
WOD 052016
Strength: Floor Press 3-3-3-3-3
For time:
35 Squats
35 OH Sit-ups
35 Burpees
35 Jumping Pull-ups
Post times to comments. Cash Out: 100m Sprint x 4
Strength: Floor Press 3-3-3-3-3
For time:
35 Squats
35 OH Sit-ups
35 Burpees
35 Jumping Pull-ups
Post times to comments. Cash Out: 100m Sprint x 4
WOD 051916
WOD 051916
Strength: Push Press 3-3-3-3-3
TABATA this:
KB Swings
Sit-ups
Burpees
Wall Balls
Post TABATA scores to comments.
Strength: Push Press 3-3-3-3-3
TABATA this:
KB Swings
Sit-ups
Burpees
Wall Balls
Post TABATA scores to comments.
Tuesday, May 17, 2016
WOD 051716
WOD 051716
Skill: 5 minute Handstand work
4 Rounds for time:
10 Pull-ups
15 Goblet Squats
Post times to comments. Cash Out: 50 Sledge Strikes per arm.
Skill: 5 minute Handstand work
4 Rounds for time:
10 Pull-ups
15 Goblet Squats
Post times to comments. Cash Out: 50 Sledge Strikes per arm.
Monday, May 16, 2016
WOD 051616
WOD 051616
Front Squat 3-3-3-3-3
10-8-6-4-2
200m Run
Clean and Jerk
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Front Squat 3-3-3-3-3
10-8-6-4-2
200m Run
Clean and Jerk
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Friday, May 13, 2016
WOD 051316
WOD 051316
Strength: Front Squat 3-3-3-3-3
3 Rounds for time:
400m run
13 KB Swings
13 HR Push-ups
13 Ring Rows
Post times to comments. Cash Out: ME Jumping Squats in 1:00
Strength: Front Squat 3-3-3-3-3
3 Rounds for time:
400m run
13 KB Swings
13 HR Push-ups
13 Ring Rows
Post times to comments. Cash Out: ME Jumping Squats in 1:00
Thursday, May 12, 2016
WOD 051216
WOD 051216
Strength: Clean 3-3-3-3-3
2:00 on/2:00 off
Calorie Row
Burpees
Sit-ups
Box Jumps
Push Press
Post to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Clean 3-3-3-3-3
2:00 on/2:00 off
Calorie Row
Burpees
Sit-ups
Box Jumps
Push Press
Post to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Wednesday, May 11, 2016
WOD 051116
WOD 051116
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
20 Wall Balls
20 Russian Twists (over and back = 1 rep)
20 HR Push-ups
Post times to comments. Cash Out: 800m Run for time
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
20 Wall Balls
20 Russian Twists (over and back = 1 rep)
20 HR Push-ups
Post times to comments. Cash Out: 800m Run for time
Tuesday, May 10, 2016
WOD 051016
WOD 051016
Strength: Back Squat 3-3-3-3-3
AMRAP in 12 min:
5 Burpee Box Jumps
10 Thrusters
20 OH Lunge Steps
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Back Squat 3-3-3-3-3
AMRAP in 12 min:
5 Burpee Box Jumps
10 Thrusters
20 OH Lunge Steps
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Monday, May 9, 2016
WOD 050916
WOD 050916
Strength: Push Press 3-3-3-3-3
4 Rounds for time:
8 Pull-ups
40 Double Unders or 120 Singles
16 KB Swings
40 Sit-ups
Post times to comments. Cash Out: 500m row for time.
Strength: Push Press 3-3-3-3-3
4 Rounds for time:
8 Pull-ups
40 Double Unders or 120 Singles
16 KB Swings
40 Sit-ups
Post times to comments. Cash Out: 500m row for time.
Friday, May 6, 2016
WOD 050616
WOD 050616
Strength: Deadlift 3-3-3-3-3
AMRAP in 12 min:
200m run
5 Burpee Box Jumps
10 Pull-ups
15 Wall Balls
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Deadlift 3-3-3-3-3
AMRAP in 12 min:
200m run
5 Burpee Box Jumps
10 Pull-ups
15 Wall Balls
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Wednesday, May 4, 2016
WOD 050416
WOD 050416
Strength: Shoulder Press 3-3-3-3-3
AMRAP in 12 min:
5 Toes to Bar
7 Hang Power Cleans
10 Box Jumps
Post rounds to comments. Cash Out: 100m sprint x 4
Strength: Shoulder Press 3-3-3-3-3
AMRAP in 12 min:
5 Toes to Bar
7 Hang Power Cleans
10 Box Jumps
Post rounds to comments. Cash Out: 100m sprint x 4
Tuesday, May 3, 2016
WOD 050316
WOD 050316
Strength: Strict Pull-ups 3-3-3-3-3
3 Rounds for time:
400m run
15 Deadlifts
Post times to comments. Cash Out: ME Ring Dips x 2
Strength: Strict Pull-ups 3-3-3-3-3
3 Rounds for time:
400m run
15 Deadlifts
Post times to comments. Cash Out: ME Ring Dips x 2
Monday, May 2, 2016
WOD 050216
WOD 050216
Strength: Push Press 3-3-3-3-3
4 Rounds for time:
1:00 max rep burpees/1:00 Rest
Post reps to comments. Cash Out: 1:00 total L-Hang
Strength: Push Press 3-3-3-3-3
4 Rounds for time:
1:00 max rep burpees/1:00 Rest
Post reps to comments. Cash Out: 1:00 total L-Hang
Friday, April 29, 2016
WOD 042916
WOD 042916
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
20 Wallballs
20 KB Swings
10 Burpess
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 3
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
20 Wallballs
20 KB Swings
10 Burpess
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 3
Thursday, April 28, 2016
WOD 042816
WOD 042816
Strength: Front Squat 3-3-3-3-3
EMOM for 20 min:
15 Push-ups
10 KB Swings
Post to comments. Cash Out: 800m run for time.
Strength: Front Squat 3-3-3-3-3
EMOM for 20 min:
15 Push-ups
10 KB Swings
Post to comments. Cash Out: 800m run for time.
Wednesday, April 27, 2016
WOD 042716
WOD 042716
Strength: Floor Press 3-3-3-3-3
DT
5 Rounds for time:
12 Deadlift (155/105)
9 Hang Power Cleans
6 Push Jerks
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Floor Press 3-3-3-3-3
DT
5 Rounds for time:
12 Deadlift (155/105)
9 Hang Power Cleans
6 Push Jerks
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Tuesday, April 26, 2016
WOD 042616
WOD 042616
Strength: Thrusters 3-3-3-3-3
3 Rounds for time:
30 OH Lunge Steps
30 Russian Twists
20 HR Push-ups
Post times to comments. Cash Out: 800m row for time.
Strength: Thrusters 3-3-3-3-3
3 Rounds for time:
30 OH Lunge Steps
30 Russian Twists
20 HR Push-ups
Post times to comments. Cash Out: 800m row for time.
Monday, April 25, 2016
WOD 042516
WOD 042516
Strength: Cleans 3-3-3-3-3
AMRAP in 12 min:
200m Run
14 Push Press
14 Jumping Squats
Post rounds to comments. Cash Out: 50 Sledge Strikes each arm.
Strength: Cleans 3-3-3-3-3
AMRAP in 12 min:
200m Run
14 Push Press
14 Jumping Squats
Post rounds to comments. Cash Out: 50 Sledge Strikes each arm.
Friday, April 22, 2016
WOD 042216
WOD 042216
Strength: Strict Pull-ups 4-4-4-4-4
3 Rounds for time:
400m Run
21-15-9
KB Swings
Box Jumps
400m Run
Begin and end with the 400m run. Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Strict Pull-ups 4-4-4-4-4
3 Rounds for time:
400m Run
21-15-9
KB Swings
Box Jumps
400m Run
Begin and end with the 400m run. Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Wednesday, April 20, 2016
WOD 042016
WOD 042016
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
10 Jumping Squats
10 Ring Dips
10 Cleans
Post rounds to comments. Cash Out: 800m row for time
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
10 Jumping Squats
10 Ring Dips
10 Cleans
Post rounds to comments. Cash Out: 800m row for time
Tuesday, April 19, 2016
WOD 041916
WOD 041916
Strength: Floor Press 3-3-3-3-3
4 Rounds for time:
100m Farmers Carry
10 Push Press
15 Burpees
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 3
Strength: Floor Press 3-3-3-3-3
4 Rounds for time:
100m Farmers Carry
10 Push Press
15 Burpees
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 3
Monday, April 18, 2016
WOD 041816
WOD 041816
Strength: OH Squat work for 5 min
Ring Rows 4 x 8-10 reps
For time:
30 Lunges
30 HR Push-ups
30 Wall Balls
30 Sit-ups
30 Box Jumps
30 Pull-ups
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Strength: OH Squat work for 5 min
Ring Rows 4 x 8-10 reps
For time:
30 Lunges
30 HR Push-ups
30 Wall Balls
30 Sit-ups
30 Box Jumps
30 Pull-ups
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Wednesday, April 13, 2016
WOD 041516
WOD 041516
Strength: Strict Pull-ups 4-4-4-4-4
10 -1 reps for time:
Cleans
Burpees
Post times to comments. Cash Out: 100m Sprint x 4
Strength: Strict Pull-ups 4-4-4-4-4
10 -1 reps for time:
Cleans
Burpees
Post times to comments. Cash Out: 100m Sprint x 4
WOD 041416
WOD 041416
Strength: Back Squat 3-3-3-3-3
AMRAP in 15 min:
8 Pull-ups
10 Front Squats
12 HR Push-ups
Post rounds to comments. Cash Out: Weighted Planks (1:00 on/1:00 off) x 3
Strength: Back Squat 3-3-3-3-3
AMRAP in 15 min:
8 Pull-ups
10 Front Squats
12 HR Push-ups
Post rounds to comments. Cash Out: Weighted Planks (1:00 on/1:00 off) x 3
WOD 041316
WOD 041316
Strength: Push Press 3-3-3-3-3
AMRAP in 9 min:
10 OH Sit-ups
7 Cleans
Post rounds to comments. Cash Out: 500m row for time
Strength: Push Press 3-3-3-3-3
AMRAP in 9 min:
10 OH Sit-ups
7 Cleans
Post rounds to comments. Cash Out: 500m row for time
Tuesday, April 12, 2016
WOD 041216
WOD 041216
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
400m run
30 KB Swings
20 Wallballs
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off x 2)
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
400m run
30 KB Swings
20 Wallballs
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off x 2)
Monday, April 11, 2016
WOD 041116
WOD 041116
Strength: Bench Press 3-3-3-3-3
AMRAP in 7 min:
7 Chest to Bar Pull-ups
7 Burpee Box Jumps
Post rounds to comments. Cash Out: :30 Russian Twists, :30 Plank, :30 Sit-ups
Strength: Bench Press 3-3-3-3-3
AMRAP in 7 min:
7 Chest to Bar Pull-ups
7 Burpee Box Jumps
Post rounds to comments. Cash Out: :30 Russian Twists, :30 Plank, :30 Sit-ups
Friday, April 8, 2016
WOD 040816
WOD 040816
Strength: Clean 3-3-3-3-3
4 Rounds for time:
800m Run
20 Wall Balls
10 Burpees
Post times to comments.
Strength: Clean 3-3-3-3-3
4 Rounds for time:
800m Run
20 Wall Balls
10 Burpees
Post times to comments.
Wednesday, April 6, 2016
WOD 040616
WOD 040616
Strength: Push Press 3-3-3-3-3
10-1 reps for time:
Burpees
Cleans
Post times to comments. Cash Out: 100 m sprint x 4
Strength: Push Press 3-3-3-3-3
10-1 reps for time:
Burpees
Cleans
Post times to comments. Cash Out: 100 m sprint x 4
Tuesday, April 5, 2016
WOD 040516
WOD 040516
Strength: OH Squat work
AMRAP in 15 min:
12 Thrusters
8 Burpee Pull-ups
400m Run
Post rounds to comments. Cash Out: 4 Turkish Get-ups on each arm x 2
Strength: OH Squat work
AMRAP in 15 min:
12 Thrusters
8 Burpee Pull-ups
400m Run
Post rounds to comments. Cash Out: 4 Turkish Get-ups on each arm x 2
Monday, April 4, 2016
WOD 040416
WOD 040416
Strength: Front Squat 3-3-3-3-3
3 Rounds for time:
20 KB Swings
20 Box Jumps
20 Russian Twists
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off ) x 2
Strength: Front Squat 3-3-3-3-3
3 Rounds for time:
20 KB Swings
20 Box Jumps
20 Russian Twists
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off ) x 2
Thursday, March 31, 2016
WOD 033116
WOD 033116
Back Squat 3-3-3-3-3
4 Rounds for time:
400m run/row
10 Burpee Pull-ups
15 Ring Rows
Post times to comments. Cash Out: Weighted Planks (1:00 on/1:00 off) x 2
Back Squat 3-3-3-3-3
4 Rounds for time:
400m run/row
10 Burpee Pull-ups
15 Ring Rows
Post times to comments. Cash Out: Weighted Planks (1:00 on/1:00 off) x 2
Wednesday, March 30, 2016
WOD 033016
WOD 033016
Strength: Floor Press 3-3-3-3-3
3 Rounds for time:
10 Push Press
20 KB Swings
30 Wall balls
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Strength: Floor Press 3-3-3-3-3
3 Rounds for time:
10 Push Press
20 KB Swings
30 Wall balls
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Tuesday, March 29, 2016
WOD 032916
WOD 032916
Skill: Sit in a squat for 5 min
4 Rounds for time:
200m run
5 Wall Walks
10 Deadlifts
15 Pull-ups
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 3
Skill: Sit in a squat for 5 min
4 Rounds for time:
200m run
5 Wall Walks
10 Deadlifts
15 Pull-ups
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 3
Monday, March 28, 2016
WOD 032816
WOD 032816
Strength: Front Squat 3-3-3-3-3
16.5
21, 18, 15, 12, 9, 6, 3
Thrusters (95/65, 65/45)
Bar Facing Burpees Over Bar
or
50-40-30-20-10 reps for time:
Air Squats
Push-ups
Sit-ups
Cash Out: 800m run for time
Strength: Front Squat 3-3-3-3-3
16.5
21, 18, 15, 12, 9, 6, 3
Thrusters (95/65, 65/45)
Bar Facing Burpees Over Bar
or
50-40-30-20-10 reps for time:
Air Squats
Push-ups
Sit-ups
Cash Out: 800m run for time
Tuesday, March 22, 2016
WOD 032216
WOD 032216
Strength: Floor Press 3-3-3-3-3
For time:
800m run
25 Push Press
600m run
20 Push Press
400m run
15 Push Press
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Floor Press 3-3-3-3-3
For time:
800m run
25 Push Press
600m run
20 Push Press
400m run
15 Push Press
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Monday, March 21, 2016
WOD 032116
WOD 032116
CF Open 16.4
13:00 AMRAP
55 Deadlifts (225/155#)
55 Wallballs
55 Calorie Row
55 HSPU
55 Deadlifts (225/155#)
55 Wallballs
55 Calorie Row
55 HSPU
or
AMRAP in 14 min:
5 Power Cleans
7 OH Sit-ups
9 Burpee over bar
30 Double Unders or 90 Singles
Post rounds to comments.
Thursday, March 17, 2016
WOD 031716
WOD 031716
Strength: Front Squat 3-3-3-3-3
For time:
3-6-9-12-15...reps of
Burpees
Deadlifts
Post reps to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Strength: Front Squat 3-3-3-3-3
For time:
3-6-9-12-15...reps of
Burpees
Deadlifts
Post reps to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Wednesday, March 16, 2016
WOD 031616
WOD 031616
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post times to comments.
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post times to comments.
Tuesday, March 15, 2016
WOD 031516
WOD 031516
For time:
Run 5k
Meet at Railroad Park at 05:30 to participate in the Lucky Run.
For time:
Run 5k
Meet at Railroad Park at 05:30 to participate in the Lucky Run.
Monday, March 14, 2016
WOD 031416
WOD 031416
Strength: Floor Press 3-3-3-3-3
16.3
AMRAP in 7:00
10 Snatches (75/55)
3 Bar Muscle Ups
or
AMRAP in 7 Min:
13 Box Jumps
6 Burpees
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Floor Press 3-3-3-3-3
16.3
AMRAP in 7:00
10 Snatches (75/55)
3 Bar Muscle Ups
or
AMRAP in 7 Min:
13 Box Jumps
6 Burpees
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Thursday, March 10, 2016
WOD 031016
WOD 031016
Strength: Front Squat 3-3-3-3-3
21-15-9 reps for time:
Box Jumps
Push Press
Post times to comments. Cash Out: 1000m row
Strength: Front Squat 3-3-3-3-3
21-15-9 reps for time:
Box Jumps
Push Press
Post times to comments. Cash Out: 1000m row
Wednesday, March 9, 2016
WOD 030916
WOD 030916
Strength: Strict Pull-ups 5-5-5-5-5
AMRAP in 10 min:
16 Wall Balls
8 Clean and Jerks
Post rounds to comments. Cash Out: Hollow holds (:30 on/:30 off) x 3
Strength: Strict Pull-ups 5-5-5-5-5
AMRAP in 10 min:
16 Wall Balls
8 Clean and Jerks
Post rounds to comments. Cash Out: Hollow holds (:30 on/:30 off) x 3
Tuesday, March 8, 2016
WOD 030816
WOD 030816
Strength: Push Press 3-3-3-3-3
EMOM for 16 min:
5 Deadlifts - Even
8 Ring Dips - Odd
Post to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Push Press 3-3-3-3-3
EMOM for 16 min:
5 Deadlifts - Even
8 Ring Dips - Odd
Post to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Monday, March 7, 2016
WOD 030716
WOD 030716
A. CF 16.2 Open workout
4:00 - 8:00 - 12:00 - 16:00
25 toes-to-bars or knee raises
50 double-unders or singles
15 squat cleans / 13 / 11/ 9 reps
135/185/225/275 RX men
95/115/135/155/185 scaled men
85/115/145 women
55/75/95/115/135 scaled women
4:00 - 8:00 - 12:00 - 16:00
25 toes-to-bars or knee raises
50 double-unders or singles
15 squat cleans / 13 / 11/ 9 reps
135/185/225/275 RX men
95/115/135/155/185 scaled men
85/115/145 women
55/75/95/115/135 scaled women
or
4 rounds for time:
20 Calorie Row
15 Thrusters (95/65)
25 Sit-ups
4 rounds for time:
20 Calorie Row
15 Thrusters (95/65)
25 Sit-ups
Friday, March 4, 2016
WOD 030416
WOD 030416
Strength: Strict Pull-ups 4-4-4-4-4
AMRAP in 12 min:
12 Burpees
15 Push Press
200m Run
Post rounds to comments.
Strength: Strict Pull-ups 4-4-4-4-4
AMRAP in 12 min:
12 Burpees
15 Push Press
200m Run
Post rounds to comments.
Thursday, March 3, 2016
WOD 030316
WOD 030316
Strength: Cleans 3-3-3-3-3
4 Rounds for time:
10 Sumo Deadlift High Pull
10 Bar over Burpees
20 Wallballs
Post times to comments. Cash Out: 10 Turkish Get ups (5 each arm) x 2
Strength: Cleans 3-3-3-3-3
4 Rounds for time:
10 Sumo Deadlift High Pull
10 Bar over Burpees
20 Wallballs
Post times to comments. Cash Out: 10 Turkish Get ups (5 each arm) x 2
Wednesday, March 2, 2016
WOD 030216
WOD 030216
Strength: Push Press 3-3-3-3-3
AMRAP in 15 min:
200m run
10 Pull-ups
100m Farmers Carry
20 Squats
Post rounds to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Push Press 3-3-3-3-3
AMRAP in 15 min:
200m run
10 Pull-ups
100m Farmers Carry
20 Squats
Post rounds to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Tuesday, March 1, 2016
WOD 030116
WOD 030116
Strength: Deadlift 3-3-3-3-3
EMOM for 14 min (alternating):
Odds: 7 Thrusters
Even: 100m Sprint
Take weight bars outside with you. Cash Out: Weighted Plank (1:00 on/1:00 off) x 3
Strength: Deadlift 3-3-3-3-3
EMOM for 14 min (alternating):
Odds: 7 Thrusters
Even: 100m Sprint
Take weight bars outside with you. Cash Out: Weighted Plank (1:00 on/1:00 off) x 3
Monday, February 29, 2016
WOD 022916
WOD 022916
Strength: Front Squat 3-3-3-3-3
16.1
20:00 AMRAP
25’ OH Walking Lunge (95/65)
8 Bar Facing Burpees
25’ OH Walking Lunge (95/65)
8 Chest to Bar
or
AMRAP in 20 min:
400m run
15 Box Jumps
30 KB Swings
Post rounds to comments.
Strength: Front Squat 3-3-3-3-3
16.1
20:00 AMRAP
25’ OH Walking Lunge (95/65)
8 Bar Facing Burpees
25’ OH Walking Lunge (95/65)
8 Chest to Bar
or
AMRAP in 20 min:
400m run
15 Box Jumps
30 KB Swings
Post rounds to comments.
Thursday, February 25, 2016
WOD 022516
WOD 022516
Strength: Front Squat 3-3-3-3-3
For time:
Buy in: 400m run
10-1 reps of:
Pull-ups
Burpees
Buy Out: 400m Run
Post times to comments. Cash Out: Weighted Planks (1:00 on/1:00 off) x 2
Strength: Front Squat 3-3-3-3-3
For time:
Buy in: 400m run
10-1 reps of:
Pull-ups
Burpees
Buy Out: 400m Run
Post times to comments. Cash Out: Weighted Planks (1:00 on/1:00 off) x 2
Wednesday, February 24, 2016
WOD 022416
WOD 022416
Strength: Push Press 3-3-3-3-3
3 Rounds for time:
10 Burpee Pull-ups
20 KB Swings
30 OH Lunges
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Strength: Push Press 3-3-3-3-3
3 Rounds for time:
10 Burpee Pull-ups
20 KB Swings
30 OH Lunges
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Tuesday, February 23, 2016
WOD 022316
WOD 022316
Floor Press 3-3-3-3-3
AMRAP 15:00
50 Double Unders or 150 Singles
30 Wall-balls
7 Power Cleans
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Floor Press 3-3-3-3-3
AMRAP 15:00
50 Double Unders or 150 Singles
30 Wall-balls
7 Power Cleans
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Monday, February 22, 2016
WOD 022216
WOD 022216
Strength: Deadlift 3-3-3-3-3
AMRAP in 8 min:
3,6,9,12,15...reps of:
Weighted Sit ups
Box Jumps
Shoulder Press
Post rounds to comments. Cash Out: 800m row for time
Strength: Deadlift 3-3-3-3-3
AMRAP in 8 min:
3,6,9,12,15...reps of:
Weighted Sit ups
Box Jumps
Shoulder Press
Post rounds to comments. Cash Out: 800m row for time
Sunday, February 14, 2016
WOD 021916
WOD 021916
Strength: Floor Press 3-3-3-3-3
For time:
50 Walking Lunges
50 Med-ball Sit-ups
50 KB Swings
50 Double Unders (150 Singles)
50 HR Push-ups
50 Sit-ups
50 Ring Rows
Post times to comments.
Strength: Floor Press 3-3-3-3-3
For time:
50 Walking Lunges
50 Med-ball Sit-ups
50 KB Swings
50 Double Unders (150 Singles)
50 HR Push-ups
50 Sit-ups
50 Ring Rows
Post times to comments.
WOD 021816
WOD 021816
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
200m run
25 Jumping Squats
15 KB Swings
Post times to comments. Cash Out: ME Push-ups in 1:00
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
200m run
25 Jumping Squats
15 KB Swings
Post times to comments. Cash Out: ME Push-ups in 1:00
WOD 021716
WOD 021716
Strength: Push Press 3-3-3-3-3
AMRAP in 15 min:
5 Power Cleans
10 Toes to Bar
15 Wall balls
Post rounds to comments. Cash Out: 100m sprint x 4
Strength: Push Press 3-3-3-3-3
AMRAP in 15 min:
5 Power Cleans
10 Toes to Bar
15 Wall balls
Post rounds to comments. Cash Out: 100m sprint x 4
WOD 021616
WOD 021616
Strength: Cleans 3-3-3-3-3
2 Rounds for time:
400m run
18 Thrusters
18 Deadlifts
Post times to comments. Cash out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Cleans 3-3-3-3-3
2 Rounds for time:
400m run
18 Thrusters
18 Deadlifts
Post times to comments. Cash out: Flutter Kicks (:45 on/:45 off) x 2
WOD 021516
WOD 021516
Strength: Back Squat 3-3-3-3-3
AMRAP in 12 min:
15 Push Press
12 Pull-ups
5 Burpees
Post rounds to comments. Cash Out: ME Sit-ups in 1:00
Strength: Back Squat 3-3-3-3-3
AMRAP in 12 min:
15 Push Press
12 Pull-ups
5 Burpees
Post rounds to comments. Cash Out: ME Sit-ups in 1:00
Wednesday, February 10, 2016
WOD 021016
WOD 021016
Strength: Cleans 3-3-3-3-3
AMRAP in 10 min:
10 Thrusters
15 KB Swings
Post rounds to comments. Cash Out: 100m sprint x 2
Strength: Cleans 3-3-3-3-3
AMRAP in 10 min:
10 Thrusters
15 KB Swings
Post rounds to comments. Cash Out: 100m sprint x 2
Tuesday, February 9, 2016
WOD 020916
WOD 020916
Strength: Deadlift 3-3-3-3-3
AMRAP in 20 min:
200m run
12 Box Jumps
18 HR Push-ups
Post rounds to comments. Cash Out: ME Ring Rows in 1:00
Strength: Deadlift 3-3-3-3-3
AMRAP in 20 min:
200m run
12 Box Jumps
18 HR Push-ups
Post rounds to comments. Cash Out: ME Ring Rows in 1:00
Monday, February 8, 2016
WOD 020816
WOD 020816
Skill: Hand stand hold work for 5 min
For time:
400m run, then
30-20-10 reps of:
KB Swings
Goblet Squats
Burpees
then, 400m run
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Skill: Hand stand hold work for 5 min
For time:
400m run, then
30-20-10 reps of:
KB Swings
Goblet Squats
Burpees
then, 400m run
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Friday, February 5, 2016
WOD 020516
WOD 020516
Strength: Shoulder Press 3-3-3-3-3
AMRAP in 12 min:
200m run
20 KB Swings
15 Jumping Squats
Post rounds to comments.
Strength: Shoulder Press 3-3-3-3-3
AMRAP in 12 min:
200m run
20 KB Swings
15 Jumping Squats
Post rounds to comments.
Thursday, February 4, 2016
WOD 020416
WOD 020416
Strength: EMOM for 8 min: 3 Deadlifts + 3 Strict Pull-ups
4 rounds for time:
7 Clean and Jerks
7 Burpee over bars
7 Pull-ups
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Strength: EMOM for 8 min: 3 Deadlifts + 3 Strict Pull-ups
4 rounds for time:
7 Clean and Jerks
7 Burpee over bars
7 Pull-ups
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Wednesday, February 3, 2016
WOD 020316
WOD 020316
For time:
80 Squats
70 Sit-ups
60 Lunge Steps
50 HR Push-ups
40 Box Jumps
30 Russian Twists
20 Ring Dips
10 Burpees
Post times to comments. Cash Out: 500m Row for time
For time:
80 Squats
70 Sit-ups
60 Lunge Steps
50 HR Push-ups
40 Box Jumps
30 Russian Twists
20 Ring Dips
10 Burpees
Post times to comments. Cash Out: 500m Row for time
Tuesday, February 2, 2016
WOD 020216
WOD 020216
Strength: Floor Press 3-3-3-3-3
AMRAP in 13:00
12 KB Swings
12 Burpee Pull-ups
Post rounds to comments. Cash Out: 100m sprint x 2
Strength: Floor Press 3-3-3-3-3
AMRAP in 13:00
12 KB Swings
12 Burpee Pull-ups
Post rounds to comments. Cash Out: 100m sprint x 2
Monday, February 1, 2016
WOD 020116
WOD 020116
Strength: Push Press 3-3-3-3-3
3 Rounds for time:
400m run
10 Front Squats
20 OH Sit-ups
Post times to comments. Cash Out: ME Push-ups in 1:00
Strength: Push Press 3-3-3-3-3
3 Rounds for time:
400m run
10 Front Squats
20 OH Sit-ups
Post times to comments. Cash Out: ME Push-ups in 1:00
Wednesday, January 27, 2016
WOD 012716
WOD 012716
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
200m run
10 Burpee Pull-ups
15 Push Press
Post times to comments. Cash Out: Flutter Kicks (:30 on/:30 off) x 3
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
200m run
10 Burpee Pull-ups
15 Push Press
Post times to comments. Cash Out: Flutter Kicks (:30 on/:30 off) x 3
Tuesday, January 26, 2016
WOD 012616
WOD 012616
Strength: Back Squat 3-3-3-3-3
40-30-20 reps for time:
Overhead Lunge Steps
HR Push-ups
Sit-ups
Post times to comments. Cash Out: 100m Sprint x 4
Strength: Back Squat 3-3-3-3-3
40-30-20 reps for time:
Overhead Lunge Steps
HR Push-ups
Sit-ups
Post times to comments. Cash Out: 100m Sprint x 4
Monday, January 25, 2016
WOD 012516
WOD 012516
Strength: Push Press 3-3-3-3-3
3:00 min of work/2:00 of rest x 3
10 Power Cleans
10 Box Jumps
Post total rounds to comments. Cash Out: 800m run for time.
Strength: Push Press 3-3-3-3-3
3:00 min of work/2:00 of rest x 3
10 Power Cleans
10 Box Jumps
Post total rounds to comments. Cash Out: 800m run for time.
Wednesday, January 20, 2016
WOD 012016
WOD 012016
AMRAP in 12 min:
30 Sit ups
12 DB Thrusters
6 Box Jumps
10 Pull-ups
Post rounds to comments. Cash Out: ME Push-ups in 1:00
AMRAP in 12 min:
30 Sit ups
12 DB Thrusters
6 Box Jumps
10 Pull-ups
Post rounds to comments. Cash Out: ME Push-ups in 1:00
Tuesday, January 19, 2016
WOD 011916
WOD 011916
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
400m Run
15 KB Swings
15 Burpees
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
400m Run
15 KB Swings
15 Burpees
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Thursday, January 14, 2016
WOD 011416
WOD 011416
Strength: Back Squat 3-3-3-3-3
3 Rounds for time:
100m Farmers Carry
20 Burpees
20 Wall balls
Post times to comments. Cash Out: ME Sit-ups in 1:00
Strength: Back Squat 3-3-3-3-3
3 Rounds for time:
100m Farmers Carry
20 Burpees
20 Wall balls
Post times to comments. Cash Out: ME Sit-ups in 1:00
Wednesday, January 13, 2016
WOD 011316
WOD 011316
Strength: Front Squat 3-3-3-3-3
AMRAP in 15 min:
6 Wall Walks
6 Box Jumps
12 Toes to Bar
60 Double Unders or 180 Singles
Post rounds to comments. Cash Out: ME Push-ups in 1:00
Strength: Front Squat 3-3-3-3-3
AMRAP in 15 min:
6 Wall Walks
6 Box Jumps
12 Toes to Bar
60 Double Unders or 180 Singles
Post rounds to comments. Cash Out: ME Push-ups in 1:00
Tuesday, January 12, 2016
WOD 011216
WOD 011216
Skill Work: Overhead Squats against a box 4-4-4-4-4
4 Rounds for time:
400m Run
10 Clean and Jerks
10 Pull-ups
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Skill Work: Overhead Squats against a box 4-4-4-4-4
4 Rounds for time:
400m Run
10 Clean and Jerks
10 Pull-ups
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Monday, January 11, 2016
WOD 011116
WOD 011116
Strength: Push Press 3-3-3-3-3
3 Rounds for time:
30 HR Push-ups
30 Russian Twists (one pass back and forth counts as one rep)
Post times to comments. Cash Out: 100m Sprint x 4
Strength: Push Press 3-3-3-3-3
3 Rounds for time:
30 HR Push-ups
30 Russian Twists (one pass back and forth counts as one rep)
Post times to comments. Cash Out: 100m Sprint x 4
Thursday, January 7, 2016
WOD 010716
WOD 010716
Strength: Back Squat 3-3-3-3-3
For time:
800m Run/Row
50 Sit-ups
50 Push-ups
50 Pull-ups
800m Run/Row
Post times to comments.
Strength: Back Squat 3-3-3-3-3
For time:
800m Run/Row
50 Sit-ups
50 Push-ups
50 Pull-ups
800m Run/Row
Post times to comments.
Wednesday, January 6, 2016
WOD 010616
WOD 010616
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
18 Wall balls
18 KB Swings
18 HR Push-ups
Post rounds to comments. Cash Out: 500m row for time.
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
18 Wall balls
18 KB Swings
18 HR Push-ups
Post rounds to comments. Cash Out: 500m row for time.
Tuesday, January 5, 2016
WOD 010516
WOD 010516
Strength: Cleans 3-3-3-3-3
AMRAP in 15 min:
400m run
10 Pull-ups
5 Burpee Box Jumps
Post rounds to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Strength: Cleans 3-3-3-3-3
AMRAP in 15 min:
400m run
10 Pull-ups
5 Burpee Box Jumps
Post rounds to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Monday, January 4, 2016
WOD 010416
WOD 010416
Skill: EMOM: 5 slow and deliberate squats against a wall
For time:
400m run Buy in
10,8,6,4,2 reps of
Burpees
Push Press
400m run Buy out
Post times to comments. Cash Out: Flutter Kicks (:30 on/:30 off) x 2
Skill: EMOM: 5 slow and deliberate squats against a wall
For time:
400m run Buy in
10,8,6,4,2 reps of
Burpees
Push Press
400m run Buy out
Post times to comments. Cash Out: Flutter Kicks (:30 on/:30 off) x 2
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