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.
Wednesday, June 29, 2016
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.
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