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
Wednesday, January 27, 2016
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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