WOD 113016
Strength: Cleans 3-3-3-3-3
4 Rounds for time:
100m Farmers Carry
200m Med Ball Run
20 Box Jumps
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Wednesday, November 30, 2016
Tuesday, November 29, 2016
WOD 112916
WOD 112916
Strength: Deadlift 3-3-3-3-3
AMRAP in 20 min:
30 KB Swings
30 HR Push-ups
30 Sit-ups
30 Walking Lunges
400m Run
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Deadlift 3-3-3-3-3
AMRAP in 20 min:
30 KB Swings
30 HR Push-ups
30 Sit-ups
30 Walking Lunges
400m Run
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Monday, November 28, 2016
WOD 112816
WOD 112816
Strength: Floor Press 3-3-3-3-3
3 Rounds for time:
25 Cal Row
20 Push Press
10 Pull-ups
Post times to comments. Cash Out: ME Jumping Squats in a 1:00
Strength: Floor Press 3-3-3-3-3
3 Rounds for time:
25 Cal Row
20 Push Press
10 Pull-ups
Post times to comments. Cash Out: ME Jumping Squats in a 1:00
Friday, November 25, 2016
Wednesday, November 23, 2016
WOD 112316
WOD 112316
Strength: Cleans 3-3-3-3-3
10-1 reps for time:
Clean and Jerks
Burpee over Bar
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Strength: Cleans 3-3-3-3-3
10-1 reps for time:
Clean and Jerks
Burpee over Bar
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Tuesday, November 22, 2016
WOD 112216
WOD 112216
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
400m Run
10 Box Jumps
12 Pull-ups
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
400m Run
10 Box Jumps
12 Pull-ups
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Monday, November 21, 2016
WOD 112116
WOD 112116
Strength: Floor Press 3-3-3-3-3
AMRAP in 10 min:
20 Sit-ups
20 Wall Balls
Post rounds to comments. Cash Out: 100 Sprint x 2
Strength: Floor Press 3-3-3-3-3
AMRAP in 10 min:
20 Sit-ups
20 Wall Balls
Post rounds to comments. Cash Out: 100 Sprint x 2
Friday, November 18, 2016
WOD 111816
WOD 111816
Strength: Double Under Practice for 5 min
AMRAP in 12 min:
500m Row then,
21-15-9 reps of:
Ring Rows
Wall Balls
Then, 500m Row.
Post time to comments.
Strength: Double Under Practice for 5 min
AMRAP in 12 min:
500m Row then,
21-15-9 reps of:
Ring Rows
Wall Balls
Then, 500m Row.
Post time to comments.
Thursday, November 17, 2016
WOD 111716
WOD 111716
Strength: Floor Press: 3-3-3-3-3
3 Rounds for time:
400m run
6 Burpee Pull-ups
12 Deadlifts
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Strength: Floor Press: 3-3-3-3-3
3 Rounds for time:
400m run
6 Burpee Pull-ups
12 Deadlifts
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Tuesday, November 15, 2016
WOD 111616
WOD 111616
Strength: Push Press 3-3-3-3-3
Tabata This:
Squats
KB Swings
HR Push-ups
Sit-ups
Post tabata score to comments.
Strength: Push Press 3-3-3-3-3
Tabata This:
Squats
KB Swings
HR Push-ups
Sit-ups
Post tabata score to comments.
Monday, November 14, 2016
WOD 111416
WOD 111416
Strength: Strict Pull-ups 4-4-4-4-4
AMRAP in 7 min:
3-6-9-12, etc reps of:
Wall balls
Knees to Elbow
Post reps to comments. Cash Out: 800m run for time.
Strength: Strict Pull-ups 4-4-4-4-4
AMRAP in 7 min:
3-6-9-12, etc reps of:
Wall balls
Knees to Elbow
Post reps to comments. Cash Out: 800m run for time.
Thursday, November 10, 2016
WOD 111016
WOD 111016
Strength: Floor Press 3-3-3-3-3
AMRAP in 15 min:
100m Farmer's Carry
8 Burpee Pull-ups
12 Box Jumps
Post rounds to comments. Cash Out: 100m Sprint x 2
Strength: Floor Press 3-3-3-3-3
AMRAP in 15 min:
100m Farmer's Carry
8 Burpee Pull-ups
12 Box Jumps
Post rounds to comments. Cash Out: 100m Sprint x 2
Wednesday, November 9, 2016
WOD 110916
WOD 110916
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
200m run
30 KB Swings
15 Goblet Squats
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
200m run
30 KB Swings
15 Goblet Squats
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Tuesday, November 8, 2016
WOD 110816
WOD 110816
Strength: Push Press 3-3-3-3-3
EMOM for 10 min:
4 Clean and Jerks
6 Burpees
Post to comments. Cash Out: Flutter Kicks (:30 on/:30 off) x 3
Strength: Push Press 3-3-3-3-3
EMOM for 10 min:
4 Clean and Jerks
6 Burpees
Post to comments. Cash Out: Flutter Kicks (:30 on/:30 off) x 3
Monday, November 7, 2016
WOD 110716
WOD 110716
Strength: Squat Cleans 3-3-3-3-3
3 Rounds for time:
13 Deadlifts
20 Wallballs
50 Double Unders or 150 Singles
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Strength: Squat Cleans 3-3-3-3-3
3 Rounds for time:
13 Deadlifts
20 Wallballs
50 Double Unders or 150 Singles
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Friday, November 4, 2016
WOD 110416
WOD 110416
Strength: EMOM for 5 min: 5 Ring Rows
4 Rounds for time:
30 DU's or 90 singles
20 Walking Lunges
10 HR Push-ups
Post times to comments. Cash Out: 500m row for time.
Strength: EMOM for 5 min: 5 Ring Rows
4 Rounds for time:
30 DU's or 90 singles
20 Walking Lunges
10 HR Push-ups
Post times to comments. Cash Out: 500m row for time.
Thursday, November 3, 2016
WOD 110316
WOD 110316
Strength: Strict Pull-ups
For time:
10-1 reps for time:
Clean and Jerk
Burpees
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Strength: Strict Pull-ups
For time:
10-1 reps for time:
Clean and Jerk
Burpees
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Tuesday, November 1, 2016
WOD 110116
WOD 110116
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
10 SDHP
20 HR Push-ups
200m run
Post times to comments. Cash Out: 100m Sprint x 4
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
10 SDHP
20 HR Push-ups
200m run
Post times to comments. Cash Out: 100m Sprint x 4
Subscribe to:
Posts (Atom)