7.14.15 WOD
July 13, 2015
For max reps
10 Minute time cap
30 Ring Dips
30 Ring Pull-Ups
30 Ring Push-Ups
Max reps Muscle-Ups
7.13.15 WOD
July 12, 2015
WOD:
EMOM for 20 minutes of:
Even minutes - 30 Double Unders
Odd minutes - 5 Deadlift 365/255
7.10.15 WOD
July 9, 2015
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.
7.9.15 WOD
July 8, 2015
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 own weights on the barbells. There is no method to this WOD. It is a chipper with randomized movements and reps. Enjoy.
7.8.15 WOD
July 7, 2015
5.7.14 WOD
WOD:
4 Rounds for time of:
30 Walking Lunges
15 Toes to Bar
7.7.15 WOD
July 6, 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.
7.6.15 WOD
July 5, 2015
Athletes, this week, we are bringing back some old WODs you may remember. This week is THROW BACK WEEK!!!
01.02.12 WOD
15 Minute AMRAP of:
5 Bulgarian Ring Dips Demo
10 Pull-Ups
15 Pistols
10 Double Unders (30 singles)
7.3.15 WOD
July 2, 2015
"Nancy"
5 Round for time of:
400 meter run
15 Overhead Squats 95/65
7.2.15 WOD
July 1, 2015
"Diane"
21-15-9 for time of:
Deadlift 225/160
Handstand Push-Ups
7.1.15 WOD
June 30, 2015
"Karen"
For time:
150 Wallball shots 20/14 @ 10/9'
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