WOD 042817
4 Rounds for time:
400m Run
10 Pull ups
10 HR Push Ups
Post times to comments.
Friday, April 28, 2017
Thursday, April 27, 2017
WOD 042717
WOD 042717
Warm up
4 Rounds of:
5 Box Jumps
10 Air Squats
10 Push ups
AMRAP in 20 Min:
200m Run
7 Ring Dips
14 Wall Balls
Post rounds to comments. Cash Out: Flutter Kicks :45 on/:45 off x 2
Warm up
4 Rounds of:
5 Box Jumps
10 Air Squats
10 Push ups
AMRAP in 20 Min:
200m Run
7 Ring Dips
14 Wall Balls
Post rounds to comments. Cash Out: Flutter Kicks :45 on/:45 off x 2
Wednesday, April 26, 2017
WOD 042617
WOD 042617
Warmup:
3 Rounds of
10 Push ups
20 DU or 40 Singles
5 Pull ups
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
500m Row
8 OH Squats
Post times to comments. Cash Out: ME Push ups in 1:00
Warmup:
3 Rounds of
10 Push ups
20 DU or 40 Singles
5 Pull ups
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
500m Row
8 OH Squats
Post times to comments. Cash Out: ME Push ups in 1:00
Tuesday, April 25, 2017
WOD 042517
WOD 042517
Warmup:
4 rounds of:
6 Pull ups
10 Air Squats
10 Cal Row
Strength: OH Squats 3-3-3-3-3
AMRAP in 15 min:
8 Power Cleans
8 Burpee Box Jumps
200m Run
Post rounds to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Warmup:
4 rounds of:
6 Pull ups
10 Air Squats
10 Cal Row
Strength: OH Squats 3-3-3-3-3
AMRAP in 15 min:
8 Power Cleans
8 Burpee Box Jumps
200m Run
Post rounds to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Friday, April 21, 2017
WOD 042117
WOD 042117
5 Rounds for time:
12 HR Push ups
12 Ring Rows
24 Air Squats
Post times to comments.
5 Rounds for time:
12 HR Push ups
12 Ring Rows
24 Air Squats
Post times to comments.
Thursday, April 20, 2017
WOD 042017
WOD 042017
Warmup:
3 Rounds of:
10 Push Ups
20 Mountain Climbers
5 Pull ups
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
800m Run
15 HSPU or Shoulder Press
Post times to comments. Cash Out: ME Jumping Squats in 1 min
Warmup:
3 Rounds of:
10 Push Ups
20 Mountain Climbers
5 Pull ups
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
800m Run
15 HSPU or Shoulder Press
Post times to comments. Cash Out: ME Jumping Squats in 1 min
Wednesday, April 19, 2017
WOD 041917
WOD 041917
Warmup:
AMRAP in 5 min:
10 Push Ups
10 Air Squats
4 Inch Worms
Strength: Floor Press/Bench Press 3-3-3-3-3
AMRAP in 15 min:
12 OH Sit ups
24 KB Swings
200m Run
Post rounds to comments. Cash Out: Hollow Holds (:30 on/off) x 3
Warmup:
AMRAP in 5 min:
10 Push Ups
10 Air Squats
4 Inch Worms
Strength: Floor Press/Bench Press 3-3-3-3-3
AMRAP in 15 min:
12 OH Sit ups
24 KB Swings
200m Run
Post rounds to comments. Cash Out: Hollow Holds (:30 on/off) x 3
Tuesday, April 18, 2017
WOD 041817
WOD 041817
Warmup:
3 rounds of:
5 Ring Rows
10 Push ups
10 Jumping Lunges
Strength: Push Press 3-3-3-3-3
10-1 reps for time:
Burpee over Bar
Squat Cleans
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45off) x 2
Warmup:
3 rounds of:
5 Ring Rows
10 Push ups
10 Jumping Lunges
Strength: Push Press 3-3-3-3-3
10-1 reps for time:
Burpee over Bar
Squat Cleans
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45off) x 2
Monday, April 17, 2017
WOD 041717
WOD 041717
Warm up:
4 Rounds of:
5 Pull ups
5 Burpees
5 Dips
Strength: Front Squat 3-3-3-3-3
AMRAP in 20 min:
400m Run
8 T2B
12 Push Press
Post rounds to comments. Cash Out: ME Sledge Strikes in 1:00 x 2
Warm up:
4 Rounds of:
5 Pull ups
5 Burpees
5 Dips
Strength: Front Squat 3-3-3-3-3
AMRAP in 20 min:
400m Run
8 T2B
12 Push Press
Post rounds to comments. Cash Out: ME Sledge Strikes in 1:00 x 2
Friday, April 14, 2017
WOD 041417
WOD 041417
For time:
33 Wall balls
33 HR Push ups
33 Sit ups
33 Burpees
33 Box Jumps
Post times to comments.
For time:
33 Wall balls
33 HR Push ups
33 Sit ups
33 Burpees
33 Box Jumps
Post times to comments.
Thursday, April 13, 2017
WOD 041317
WOD 041317
Warm up:
4 Rounds:
10 Air Squats
5 Burpees
20 DU's/40 Singles
Strength: Deadlift 3-3-3-3-3
5 Rounds for time:
20 OH Lunges
30 Du's or 90 Singles
Post times to comments. Cash Out: Weighted Plank 1:00 on x 2
Warm up:
4 Rounds:
10 Air Squats
5 Burpees
20 DU's/40 Singles
Strength: Deadlift 3-3-3-3-3
5 Rounds for time:
20 OH Lunges
30 Du's or 90 Singles
Post times to comments. Cash Out: Weighted Plank 1:00 on x 2
Wednesday, April 12, 2017
WOD 041217
WOD 041217
Warmup:
4 Rounds:
5 Burpees
5 Situps
10 Air Squats
4 Inch Worms
Strength: Cleans 3-3-3-3-3
Core Day:
Today is a Gymnastics modality day so we will continue to develop our core strength for this component. The following exercises can be viewed in this youtube video.
https://www.youtube.com/watch?v=zhPmpqymNBc
2 Rounds: 1 min of each movement with 30 sec rest between movements.
Double Leg Extension
Alternating Triangle Lift
Hip Dips
Repeating Push Kick
Hip Escape Toe Tap
Plank
Post to comments. Cash Out: 100m Sprint x 4
Warmup:
4 Rounds:
5 Burpees
5 Situps
10 Air Squats
4 Inch Worms
Strength: Cleans 3-3-3-3-3
Core Day:
Today is a Gymnastics modality day so we will continue to develop our core strength for this component. The following exercises can be viewed in this youtube video.
https://www.youtube.com/watch?v=zhPmpqymNBc
2 Rounds: 1 min of each movement with 30 sec rest between movements.
Double Leg Extension
Alternating Triangle Lift
Hip Dips
Repeating Push Kick
Hip Escape Toe Tap
Plank
Post to comments. Cash Out: 100m Sprint x 4
Tuesday, April 11, 2017
WOD 041117
WOD 041117
Warmup:
4 Rounds of:
10 Air Squats
5 Burpees
10 Pass Throughs
Strength: Floor Press or Bench Press 3-3-3-3-3
AMRAP in 15 min:
10 Tire Flips
200m Run
10 Pull ups
Post rounds to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Warmup:
4 Rounds of:
10 Air Squats
5 Burpees
10 Pass Throughs
Strength: Floor Press or Bench Press 3-3-3-3-3
AMRAP in 15 min:
10 Tire Flips
200m Run
10 Pull ups
Post rounds to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Monday, April 10, 2017
WOD 041017
WOD 041017
Warm up:
3 Rounds of:
5 Pull ups
10 Push ups
10 Box jumps
10 Cal Row
Strength: Back Squat: 3-3-3-3-3
4 Rounds for time:
500m Row
12 Clean and Jerks
Post time to comments. Cash Out: Weighted Plank (2:00 min)
Warm up:
3 Rounds of:
5 Pull ups
10 Push ups
10 Box jumps
10 Cal Row
Strength: Back Squat: 3-3-3-3-3
4 Rounds for time:
500m Row
12 Clean and Jerks
Post time to comments. Cash Out: Weighted Plank (2:00 min)
Thursday, April 6, 2017
Wednesday, April 5, 2017
WOD 040517
WOD 040517
Warm Up:
3 Rounds of:
10 Air Squats
5 Handstand Holds
20 DU's or 40 Singles
"Hope":
3 Rounds of:
Burpees
Power Snatch (75#)
Box Jump
Thruster (75#)
Chest to Bar Pull Ups
Warm Up:
3 Rounds of:
10 Air Squats
5 Handstand Holds
20 DU's or 40 Singles
"Hope":
3 Rounds of:
Burpees
Power Snatch (75#)
Box Jump
Thruster (75#)
Chest to Bar Pull Ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Add your points and post them to comments.
Tuesday, April 4, 2017
WOD 040417
WOD 040417
Warm Up:
4 Rounds of:
10 Push Ups
15 Air Squats
10 Box Jumps
4 Inch Worms
Today is a Strength component day. Try to increase weight each round while keeping good form and full range of motion.
Front Squat 10-8-5-3-2-1-1
Post to comments. Cash Out: 100m Sprint x 4
Warm Up:
4 Rounds of:
10 Push Ups
15 Air Squats
10 Box Jumps
4 Inch Worms
Today is a Strength component day. Try to increase weight each round while keeping good form and full range of motion.
Front Squat 10-8-5-3-2-1-1
Post to comments. Cash Out: 100m Sprint x 4
Sunday, April 2, 2017
WOD 040217
WOD 040217
Strength: Push Press 3-3-3-3-3
5 Rounds for time:
200m Run
12 Burpee Pull Ups
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Push Press 3-3-3-3-3
5 Rounds for time:
200m Run
12 Burpee Pull Ups
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
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