WOD 103117
Warmup:
3 Rounds of:
5 Push Ups
5 Squats
10 Cal Row
Strength: Push Press 3-3-3-3-3
"Cindy"
AMRAP in 20 min:
5 Pull Ups
10 Push Ups
15 Squats
Post rounds to comments.
Tuesday, October 31, 2017
Monday, October 30, 2017
WOD 103017
WOD 103017
Warmup:
3 rounds of:
5 Burpees
10 Air Squats
40 DU's or 80 Singles
Strength: Deadlift 3-3-3-3-3
AMRAP in 12 min:
8 Burpee Pull ups
8 Cleans
200m Run
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Warmup:
3 rounds of:
5 Burpees
10 Air Squats
40 DU's or 80 Singles
Strength: Deadlift 3-3-3-3-3
AMRAP in 12 min:
8 Burpee Pull ups
8 Cleans
200m Run
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Thursday, October 26, 2017
WOD 102617
WOD 102617
Warmup:
3 Rounds of:
5 Jumping Squats
5 Push Ups
5 Inch Worms
Strength: Strict Pull Ups 4-4-4-4-4
Tabata This:
Air Squats
Push Ups
DB Snatches
Sit Ups
Post tabata scores to comments.
Warmup:
3 Rounds of:
5 Jumping Squats
5 Push Ups
5 Inch Worms
Strength: Strict Pull Ups 4-4-4-4-4
Tabata This:
Air Squats
Push Ups
DB Snatches
Sit Ups
Post tabata scores to comments.
Wednesday, October 25, 2017
WOD 102517
WOD 102517
Warmup:
3 Rounds of:
5 Burpees
5 Pull Ups
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
200m Run
25 KB Swings
12 OH Sit ups
12 DB Snatches
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Warmup:
3 Rounds of:
5 Burpees
5 Pull Ups
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
200m Run
25 KB Swings
12 OH Sit ups
12 DB Snatches
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 3
Tuesday, October 24, 2017
WOD 102417
WOD 102417
Warmup:
3 rounds of:
10 Cal Row
10 Push Ups
10 Air Squats
Strength: Front Squat 3-3-3-3-3
AMRAP in 15 min:
20 Wall Balls
15 Burpees
40 Double Unders/120 Singles
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Warmup:
3 rounds of:
10 Cal Row
10 Push Ups
10 Air Squats
Strength: Front Squat 3-3-3-3-3
AMRAP in 15 min:
20 Wall Balls
15 Burpees
40 Double Unders/120 Singles
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Thursday, October 19, 2017
WOD 101917
WOD 101917
Warmup:
3 Rounds of:
20 DU's or 40 Singles
10 Squats
10 Push Ups
Strength: Cleans 3-3-3-3-3
AMRAP in 15 min:
12 Goblet Squats
12 Burpees
200m Run
Post rounds to comments. Cash out: 500m Row for time
Warmup:
3 Rounds of:
20 DU's or 40 Singles
10 Squats
10 Push Ups
Strength: Cleans 3-3-3-3-3
AMRAP in 15 min:
12 Goblet Squats
12 Burpees
200m Run
Post rounds to comments. Cash out: 500m Row for time
Wednesday, October 18, 2017
WOD 101817
WOD 101817
Warmup:
3 rounds of:
10 Cal Row
10 Push Ups
10 Squats
Strength: Deadlift 3-3-3-3-3
50-40-30-20-10 reps of:
Jumping Squats
Sit ups
Post times to comments. Cash Out: 100m Sprint x 2
Warmup:
3 rounds of:
10 Cal Row
10 Push Ups
10 Squats
Strength: Deadlift 3-3-3-3-3
50-40-30-20-10 reps of:
Jumping Squats
Sit ups
Post times to comments. Cash Out: 100m Sprint x 2
Tuesday, October 17, 2017
WOD 101717
WOD 101717
Warmup:
3 rounds of:
5 Burpees
20 DU's or 40 Singles
Strength: Back Squat 3-3-3-3-3
4 Rounds for time:
12 Pull Ups
12 Ring Dips
40 DU's or 120 Singles
Post times to comments. Cash out: Flutter Kicks (:45 on/:45 off) x 2
Warmup:
3 rounds of:
5 Burpees
20 DU's or 40 Singles
Strength: Back Squat 3-3-3-3-3
4 Rounds for time:
12 Pull Ups
12 Ring Dips
40 DU's or 120 Singles
Post times to comments. Cash out: Flutter Kicks (:45 on/:45 off) x 2
Monday, October 16, 2017
WOD 101617
WOD 101617
Warmup:
3 rounds of:
10 Cal Row
5 Push Ups
5 Squats
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
12 Deadlift
10 Burpee over Bar
200m Run
Post Rounds to comments. Cash out: Weighted Plank (1:00 on/1:00 off x 2)
Warmup:
3 rounds of:
10 Cal Row
5 Push Ups
5 Squats
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
12 Deadlift
10 Burpee over Bar
200m Run
Post Rounds to comments. Cash out: Weighted Plank (1:00 on/1:00 off x 2)
Monday, October 2, 2017
WOD 100517
WOD 100517
Warmup:
3 Rounds of:
20 DU's or 40 Singles
5 Burpees
Strength: Floor Press 3-3-3-3-3
AMRAP in 15 min:
8 Burpee Pull ups
12 Ring Dips
200m Run
Post rounds to comments. Cash Out: ME Sit ups in 1 min
Warmup:
3 Rounds of:
20 DU's or 40 Singles
5 Burpees
Strength: Floor Press 3-3-3-3-3
AMRAP in 15 min:
8 Burpee Pull ups
12 Ring Dips
200m Run
Post rounds to comments. Cash Out: ME Sit ups in 1 min
WOD 100417
WOD 100417
Warmup:
4 Rounds of:
10 Cal Row
5 Box Jumps
Strength: Cleans 3-3-3-3-3
3 Rounds for time:
400m Run
12 Pull ups
12 Wall Balls
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Warmup:
4 Rounds of:
10 Cal Row
5 Box Jumps
Strength: Cleans 3-3-3-3-3
3 Rounds for time:
400m Run
12 Pull ups
12 Wall Balls
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
WOD 100317
WOD 100317
Warmup:
5 Push Ups
5 Air Squats
10 Cal Row
Strength: Deadlift 3-3-3-3-3
"Chelsea"
EMOM for 30 min:
5 Pull ups
10 Push Ups
15 Air Squats
**Must complete 17 rounds.
Warmup:
5 Push Ups
5 Air Squats
10 Cal Row
Strength: Deadlift 3-3-3-3-3
"Chelsea"
EMOM for 30 min:
5 Pull ups
10 Push Ups
15 Air Squats
**Must complete 17 rounds.
WOD 100217
WOD 100217
Warmup:
3 rounds of:
10 Air Squats
20 DU's or 40 Singles
10 Push Ups
Strength: Front Squat 3-3-3-3-3
800m Run, then
4 Rounds for time:
20 Kettlebell Swings
10 Clean and Jerks
then run 800m
Post times to comments. Cash Out: Flutter Kicks (1:00 on/1:00 off) x 2
Warmup:
3 rounds of:
10 Air Squats
20 DU's or 40 Singles
10 Push Ups
Strength: Front Squat 3-3-3-3-3
800m Run, then
4 Rounds for time:
20 Kettlebell Swings
10 Clean and Jerks
then run 800m
Post times to comments. Cash Out: Flutter Kicks (1:00 on/1:00 off) x 2
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