WOD 013117
Warm up:
4 Rounds:
10 Push Ups
15 Air Squats
10 Box Jumps
4 Inch Worms
Strength: Push Press 3-3-3-3-3
5 Rounds for time:
6 Pull ups
12 Deadlifts
Post times to comments. Cash Out: ME Push ups in 1:00
Tuesday, January 31, 2017
Monday, January 30, 2017
WOD 013017
WOD 013017
Warm up:
4 Rounds of:
20 DU's/40 Singles
5 Burpees
10 Walking Lunges
4 Inch Worms
For time:
Run 5K
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off ) x 2
Warm up:
4 Rounds of:
20 DU's/40 Singles
5 Burpees
10 Walking Lunges
4 Inch Worms
For time:
Run 5K
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off ) x 2
Thursday, January 26, 2017
WOD 012617
WOD 012617
Strength: Strict Pull ups 4-4-4-4-4
AMRAP in 12 min:
200m Run
12 Box Jumps
24 HR Push ups
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x2
Strength: Strict Pull ups 4-4-4-4-4
AMRAP in 12 min:
200m Run
12 Box Jumps
24 HR Push ups
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x2
Wednesday, January 25, 2017
WOD 012517
WOD 012517
Strength: Cleans 3-3-3-3-3
3 Rounds for time:
25 KB Swings
15 Goblet Squats
5 Handstand Push ups/Shoulder Press
Post times to comments. Cash Out: 500m Row for time.
Strength: Cleans 3-3-3-3-3
3 Rounds for time:
25 KB Swings
15 Goblet Squats
5 Handstand Push ups/Shoulder Press
Post times to comments. Cash Out: 500m Row for time.
Tuesday, January 24, 2017
WOD 012417
WOD 012417
Strength: Floor Press 3-3-3-3-3
800m Run, then
10-1 reps for time:
Deadlifts
Burpee over Bar
Post times to comments. Cash Out: ME Sit ups in 1 min
Strength: Floor Press 3-3-3-3-3
800m Run, then
10-1 reps for time:
Deadlifts
Burpee over Bar
Post times to comments. Cash Out: ME Sit ups in 1 min
Monday, January 23, 2017
WOD 012317
WOD 012317
Strength: Back Squat 3-3-3-3-3
AMRAP in 15 min:
400m Run
20 Wall Balls
8 Burpee Broad Jumps
Post rounds to comments. Cash Out: L Hand for 1 min
Strength: Back Squat 3-3-3-3-3
AMRAP in 15 min:
400m Run
20 Wall Balls
8 Burpee Broad Jumps
Post rounds to comments. Cash Out: L Hand for 1 min
Thursday, January 19, 2017
WOD 011917
WOD 011917
Strength: Deadlift 3-3-3-3-3
EMOM for 15 min:
6 Push Press
4 Buprees
Post to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Deadlift 3-3-3-3-3
EMOM for 15 min:
6 Push Press
4 Buprees
Post to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Wednesday, January 18, 2017
WOD 011817
WOD 011817
Strength: Push Press 3-3-3-3-3
4 Rounds for time:
5 Squat Cleans
10 Pull-ups
50 DU's or 150 Singles
Post times to comments. Cash Out: ME Weighted Sit-ups in 1 min
Strength: Push Press 3-3-3-3-3
4 Rounds for time:
5 Squat Cleans
10 Pull-ups
50 DU's or 150 Singles
Post times to comments. Cash Out: ME Weighted Sit-ups in 1 min
Tuesday, January 17, 2017
WOD 011717
WOD 011717
Strength: Front Squat 3-3-3-3-3
AMRAP in 20 min:
100m Farmers Carry
20 HR Push Ups
20 Air Squats
Post Rounds to Comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Front Squat 3-3-3-3-3
AMRAP in 20 min:
100m Farmers Carry
20 HR Push Ups
20 Air Squats
Post Rounds to Comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Wednesday, January 11, 2017
WOD 011117
WOD 011117
Strength: Strict Pull-ups 4-4-4-4-4
AMRAP in 15 min:
200m Run
20 KB Swings
10 Burpees
Post rounds to comments. Cash Out: ME Push ups in 1 min
Strength: Strict Pull-ups 4-4-4-4-4
AMRAP in 15 min:
200m Run
20 KB Swings
10 Burpees
Post rounds to comments. Cash Out: ME Push ups in 1 min
Monday, January 9, 2017
WOD 010917
WOD 010917
Strength: Deadlift 3-3-3-3-3
15-12-9 reps for time:
Wall Balls
Burpee Pull-ups
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Strength: Deadlift 3-3-3-3-3
15-12-9 reps for time:
Wall Balls
Burpee Pull-ups
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Wednesday, January 4, 2017
WOD 010417
WOD 010417
Strength: Push Press 3-3-3-3-3
4 Rounds for time:
12 KB Swings
16 Box Jumps
20 Sit-ups
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Push Press 3-3-3-3-3
4 Rounds for time:
12 KB Swings
16 Box Jumps
20 Sit-ups
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
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