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

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

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

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

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

WOD 032116

WOD 032116

CF Open 16.4

13:00 AMRAP
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.

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

WOD 031616

WOD 031616

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post times to comments.

WOD 031516

WOD 031516

For time:

Run 5k

Meet at Railroad Park at 05:30 to participate in the Lucky Run.

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

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

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

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

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

or

4 rounds for time:
20 Calorie Row
15 Thrusters (95/65)
25 Sit-ups

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. 

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

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

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