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
Friday, September 30, 2016
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
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