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Archive for the WOD Category

WOD – Friday – 06/20/14

WOD – Friday – 06/20/14

  For Time: Deadlift    10,000 / 6,800 lbs (male/female) 400m Run Power Clean 7,500 / 5,000 lbs 400m Run Push Jerk 5,000 / 3500 lbs   The Rule: You choose your weight x reps to lift total pounds. Example: 225# x 44 reps = 10,000#, or […]

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WOD – Thursday – 06/19/14

WOD – Thursday – 06/19/14

  ENDURANCE DAY THURSDAY   A) AMRAP 6: 250m row 10 Burpees over rower B) AMRAP 6: 200m run (or 30 double-unders if raining…scale to 60 singles) 10 dips (you may scale to 15 push-ups) C) AMRAP 6: 20 OH Plate walking lunges (35/25) 15 Abmat sit-ups […]

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WOD – Wednesday – 06/18/14

WOD – Wednesday – 06/18/14

  A) 3 sets. Not For Time 4 Muscle ups (scale to MU Progression) 4 Turkish Gettups 30 Double unders (scale to 30 jumps. Keep verticle…bounding)   B) AMRAP 10: 5 Power cleans 135/95 5 box jump overs 24/20 5 handstand push-ups 10 pullups

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WOD – Tuesday – 06/17/14

WOD – Tuesday – 06/17/14

  A) 5 RFT: 20 OHS 45/35 (scale to back squats) 15 KB Swings 53/35 10 TTB 1 Rope Climb* (scale to 2 planks) 200m Run Rest 1 minute between rounds * rope climb can be done any time during round   B) Back Squat 3×5 @ […]

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WOD – Monday – 06/16/14

WOD – Monday – 06/16/14

A) Push Jerk: 10 Minutes only to build to a moderately heavy set of 3 (Do not post load. Take from ground. Focus on technique)   B) For Time: 100 push jerks 115/75 perform 5 burpees at the top of each minute. (including zero) Rest exactly 3 […]

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WOD – Friday – 06/13/14

WOD – Friday – 06/13/14

  AMRAP 18: 3 Bear Complex* 115/75   (PC, FS, PP, BS, RPP) *Must be done unbroken each round. Chose weight accordingly 10 burpee over bar 5 Wallwalks (scale to 10 WTF’s)   See you at the Friday night SOCIAL…CLICK HERE

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WOD – Thursday – 06/12/14

WOD – Thursday – 06/12/14

  For Time: 1600m row 75 Double unders (scale to 150 singles) 50 KB Swings (53/35) 50 walking lunges 30 toes-to bar 30 Push-ups 50 squats  

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WOD – Wednesday – 06/11/14

WOD – Wednesday – 06/11/14

  A) Push Jerk4 sets of 10 reps @ 60-65%   B) AMRAP 12: – 10 dips – 10 Box Jumps 24/20 – 200m run   Attention: Check out the upcoming Social event this Friday. CLICK HERE

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WOD – Tuesday – 06/09/14

WOD – Tuesday – 06/09/14

Notice the straight arms at extension   A) For Time: 15 Hang Power snatch 115/75 30 Deadlifts 185/125 60 wallball 20/14 30 Deadlifts 185/125 15 Hang Power snatch 115/75 *use only 1 bar and change weights accordingly. Have weights ready **Break up deadlifts as needed. Be smart […]

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WOD – MONDAY – 06/09/14

WOD – MONDAY – 06/09/14

A. Clean (full squat). Find 3RM (12 Min time cap. Not Touch-n-go)   B) EMOM 8: 5-7 pullups + 5 burpees (do Chest-to-Bar if possible. Scale to banded pullups or ring rows)   C) For Time: 400m run 20 Power cleans 155/105 400m run

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