WOD 122816
Strength: Push Press 3-3-3-3-3
15-12-9 reps for time:
Deadlift
Burpee over Bar
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 3
Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
Wednesday, December 28, 2016
Tuesday, December 27, 2016
WOD 122716
WOD 122716
Strength: Floor Press 3-3-3-3-3
4 Rounds for time:
400m Run
20 Pull-ups
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Floor Press 3-3-3-3-3
4 Rounds for time:
400m Run
20 Pull-ups
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Monday, December 19, 2016
WOD 122316
WOD 122316
3 Rounds for time:
400m Run
20 Hand Release Push ups
30 Air Squats
Post times to comments.
3 Rounds for time:
400m Run
20 Hand Release Push ups
30 Air Squats
Post times to comments.
WOD 122216
WOD 122216
Strength: Deadlift 3-3-3-3-3
AMRAP in 12 min:
6 Cleans
8 Burpees
10 Flutter Kicks (4 Count)
Post rounds to comments.
Strength: Deadlift 3-3-3-3-3
AMRAP in 12 min:
6 Cleans
8 Burpees
10 Flutter Kicks (4 Count)
Post rounds to comments.
WOD 122116
WOD 122016
Strength: Push Press 3-3-3-3-3
For time: 10K Row
Post times to comments.
Strength: Push Press 3-3-3-3-3
For time: 10K Row
Post times to comments.
WOD 122016
WOD 122016
12 Days of Christmas
For Time:
12 Days of Christmas
For Time:
- 1 Sumo Deadlift High-Pull (75/55 lbs)
- 2 Thrusters (75/55 lbs)
- 3 Push Press (75/55 lbs)
- 4 Power Cleans (75/55 lbs)
- 5 Power Snatches (75/55 lbs)
- 6 Kettlebell Swings (53/35 lbs)
- 7 Pull-Ups
- 8 Knees-to-Elbows
- 9 Box Jumps (24/20 in)
- 10 Double Unders
- 11 Burpees
- 12 Overhead Walking Lunges (45/25 lbs Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
WOD 121916
WOD 121916
Strength: Ring Dips 4-4-4-4-4
4 Rounds for time:
12 Wallballs
16 OH Sit-ups
Post times to comments. Cash Out: ME Push-ups in 1:00
Strength: Ring Dips 4-4-4-4-4
4 Rounds for time:
12 Wallballs
16 OH Sit-ups
Post times to comments. Cash Out: ME Push-ups in 1:00
Friday, December 16, 2016
WOD 121616
WOD 121616
AMRAP n 15 min:
8 Ring Rows
16 Air Squats
24 Push - Ups
Post rounds to comments.
AMRAP n 15 min:
8 Ring Rows
16 Air Squats
24 Push - Ups
Post rounds to comments.
Thursday, December 15, 2016
WOD 121516
WOD 121516
Strength: Strict Pull-ups 4-4-4-4-4
4 Rounds for time:
10 Thrusters
15 Hand Release Push-ups
20 Med Ball Sit Ups
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off)x 2
Strength: Strict Pull-ups 4-4-4-4-4
4 Rounds for time:
10 Thrusters
15 Hand Release Push-ups
20 Med Ball Sit Ups
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off)x 2
Wednesday, December 14, 2016
WOD 121416
WOD 121416
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
200m Run
30 Sledge Strikes (15 each hand)
15 Wall Balls
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
200m Run
30 Sledge Strikes (15 each hand)
15 Wall Balls
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Tuesday, December 13, 2016
WOD 121316
WOD 121316
Strength: Squat Clean 3-3-3-3-3
6-12-18-24-30 reps for time of:
Wallballs
Med Ball Sit-ups
Post times to comments. Cash Out: ME Push-ups in 1 min
Strength: Squat Clean 3-3-3-3-3
6-12-18-24-30 reps for time of:
Wallballs
Med Ball Sit-ups
Post times to comments. Cash Out: ME Push-ups in 1 min
Monday, December 12, 2016
WOD 121216
WOD 121216
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
6 Burpee Pull-ups
12 Ring Rows
24 KB Swings
Post times to comments. Cash Out: 500m row for time.
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
6 Burpee Pull-ups
12 Ring Rows
24 KB Swings
Post times to comments. Cash Out: 500m row for time.
Wednesday, December 7, 2016
WOD 120716
WOD 120716
Strength: Floor Press 3-3-3-3-3
"Cindy"
AMRAP in 20 min:
5 Pull-ups
10 Push ups
15 Squats
Post rounds to comments.
Strength: Floor Press 3-3-3-3-3
"Cindy"
AMRAP in 20 min:
5 Pull-ups
10 Push ups
15 Squats
Post rounds to comments.
Tuesday, December 6, 2016
WOD 120616
WOD 120616
Strength: Deadlift 3-3-3-3-3
Opposing Ladders for time:
10 - 1 reps of:
Burpees
1-10 reps of :
Push Press
Post times to comments. Cash Out: ME Push-ups in 1:00
Strength: Deadlift 3-3-3-3-3
Opposing Ladders for time:
10 - 1 reps of:
Burpees
1-10 reps of :
Push Press
Post times to comments. Cash Out: ME Push-ups in 1:00
Monday, December 5, 2016
WOD 120516
WOD 120516
Strength: Shoulder Press 3-3-3-3-3
AMRAP in 12 min:
400m Run
10 Box Jumps
15 Wall Balls
Post rounds to comments. Cash Out: L-Hang (1:00 total)
Strength: Shoulder Press 3-3-3-3-3
AMRAP in 12 min:
400m Run
10 Box Jumps
15 Wall Balls
Post rounds to comments. Cash Out: L-Hang (1:00 total)
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