W.O.D.

  • Happy HalloWOD!

    Get in costume and come ready for a tricky WOD!

    Alternating Double Tabatas:

    • Push Press 75/55#
    • Alt DB Snatches 45/25#

    Rest 3 minutes

    Alternating Double Tabatas:

    • Box Jumps Overs 24/20 inches
    • SDHP 75/55#

    Every Rep Counts

     

  • Today's WOD - 10/30

    4 rounds for time of:

    • 400m run
    • 15 Power Snatch 95/65#


  • Today's WOD - 10/29

    AMRAP in 20 minutes of:

    • 50 Double Unders
    • 25 OHS 75/55
    • 15 Ring Dips


  • Today's WOD - 10/28

    "HELEN"

    3 rounds for time:

    • 400m Run
    • 21 KB Swings 53#/36#
    • 12 Pullups

    Compare to July 1st, 2014

    **20 min time cap**

  • Today's WOD - 10/27

    Lift - Set a 1 RM Barbell Thruster

    Metcon - AMRAP in 7 minutes of:

    • 3 Thrusters 95/65#

    • 6 lateral burpees over barbell

  • Today's WOD - 10/25

    5 rounds for time:

    • 400m Run
    • 15 Box Jumps 24/20 inches
    • 12 Push Press 115/75#
    • 9 T2B

    **25 min cap**

    Core - 30 partner MB sit ups


  • Today's WOD - 10/24

    Part I - EMOM for 8min:

    • 2 Hang Power Clean + 2 Front Squats + Hang Squat Clean + 1 Jerk

    Suggested loads are 95/65# - athlete's choice

    Part II - 21, 15, 9 rep rounds for time of :

    • KB Swings (70#/53#)
    • Pull Ups

    ** 15 min cap**


  • Today's WOD - 10/23

    Skill - Rope Climbs

    WOD - AMRAP in 15 minutes of:

    • 10 calories on Rower
    • 10 Shoulder Press 75/55#
    • 2 Rope Climbs

  • Today's WOD - 10/22

    "KAREN"

    • 150 Wallball shots for time 20/14#

    **15 min cap**

    Core - 2 x 15 Hip Extensions

     

  • Today's WOD - 10/21

    Part I - Snatch for heavy single. Compare to 05/01/14

    Part II - Alternating double tabatas:

    • SDHP ( 75/55)
    • Lateral burpees over barbell.

    Every rep counts

    Core - Plank holds (30 sec each): front, back and side


  • Today's WOD - 10/20

    Skill - Pull ups

    WOD - For time:

    • 800M run
    • 30 Deadlifts 135/95
    • 40 Front Squats135/95
    • 30 Deadlifts
    • 800M run

    Compare to 5/23/24

    **20 minute time cap**

  • Today's WOD - 10/18

    For time:

    • 50 KCal on rower
    • 50 Pull Ups
    • 50 burpees
    • 50 alternating lunges with 45/25# plate overhead

    *35 minutes cap**


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