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.
Wednesday, August 31, 2016
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
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