Monthly Archives: July 2015

7.22.13 WOD “The Chief” Max rounds in 3 minutes of: 3 Power Cleans 135/95 6 Push ups 9 Squats Rest 1 minute.  Repeat for a total of 5 cycles. Your score is rounds completed for each of the 5 cycles.

5.7.14 WOD WOD: 4 Rounds for time of: 30 Walking Lunges 15 Toes to Bar

1.12.15 WOD WOD: For time 200m Run 30 Sit-Ups 15 Overhead Squats 95/65 15 Deadlifts 225/160 33 Pull-Ups 66 Push-Ups 100 Squats 400m Run 100 Supermans 50 Sit-Ups 30 Box Jumps 24/20 20 Push Press 115/80 20 Burpees 200m Run 28 Minute time cap. Note: you are only allowed 1 barbell. You must change your […]

10.04.10 WOD WOD: 2 Rounds for total reps: 2 Min ME Wallball 20/14 @ 10/9 2 Min ME Kettlebell Swings 53/35 2 Min ME Box Jumps 24/20 2 Min ME Double Unders Rest 2 minutes then repeat.

WOD: EMOM for 20 minutes of: Even minutes – 30 Double Unders Odd minutes – 5 Deadlift 365/255

For max reps 10 Minute time cap 30 Ring Dips 30 Ring Pull-Ups 30 Ring Push-Ups Max reps Muscle-Ups

WOD: As a 2 person team complete: 1 Mile Run (switch every 200m) 2k Row (switch every 200m) 1 Mile Run (switch every 200m) 35 Minute Time Cap.

4 Rounds for time of: 8 Strict Pull-Ups (ADV- 2 Legless Rope Climbs) 4 Squat Cleans 225/155

10 Minute AMRAP of: 20 Double Unders 10 Burpees 5 Push Jerks 135/95

For Time: 20 Burpees 20 Hang Squat Snatches 95/65 20 Chest to Bar Pull-ups 20 Hang Squat Snatches 95/65 20 Burpees