8.26.16 WOD
August 25, 2016
WM
Gymnastics WOD:
3 ME sets of
1- Strict Pull-Ups
2- Kipping Pull-Ups
3- Butterfly Pull-Ups
Note: rest 2 Minutes between sets.
Weightlifting WOD:
1-1-1-1-1-1-1-1-1-1
Split Jerk (off Rack)
Note: 14 Minute time cap:
monostructural WOD:
3 Rounds each for time
500m Row
Note: record your fasted time.
8.25.16 WOD
August 24, 2016
WOD: For time
20 Back Squats 225/160
400m Run
30 Front Squats 185/130
800m Run
40 Overhead Squats 135/95
1200m Run
Note: Weight should be heavy, but doable in just a few sets. Try to push and make it as low sets as possible. Try to have this done around 22 minutes or less.
8.23.16 WOD
August 22, 2016
WOD: 15 minute AMRAP of
30 Double Unders
15 Toes to Bar
10 Deadlifts 115/80
5 Snatches 115/80
Note: Your goal today is to go UNBROKEN! If you take breaks take them between movements and make them fast breaks 1, 3 or 5 count.
8.22.16 WOD
August 21, 2016
WOD: "Narf" 9-15-21 For time
Pull-Ups
Thrusters 95/65
Note: WOD should be done around 4 minute mark. Scale accordingly.
8.19.16 WOD
August 18, 2016
Just a reminder that our annual swim WOD is coming up this Saturday!! We will run two classes, one at 7 AM and one at 8 AM. Members and non-members welcome, $5 for members and $8 for non-members.
Don't miss out, this is such a fun way to test your fitness outside of the box!
WOD:
Come find out! Its a doozy!
8.18.16 WOD
August 17, 2016
WOD: 5 Rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
8.17.16 WOD
August 16, 2016
WOD: 9 Rounds for time
20 Double Unders
5 Shoulder Press 95/65
Note: You goal is to finish around 14 minutes. Minimal rest on your shoulder press sets and try to go unbroken on the double unders.
8.16.16 WOD
August 15, 2016
WOD: For time
300m Sprint
30 Sumo Deadlift High-Pull 75/55
30 Toes to Bar
200m Sprint
20 Sumo Deadlift High-Pull 75/55
20 Toes to Bar
100m Sprint
10 Sumo Deadlift High-Pull 75/55
10 Toes to Bar
50m Sprint
5 Sumo Deadlift High-Pull 75/55
5 Toes to Bar
Note: This WOD should be completed around 9 Minutes. Make sure to scale appropriately, to allow this to happen. Make sure to keep your rest to a minimum (5 count, then back on it). Remember athlet
8.15.16 WOD
August 14, 2016
WOD: 3 Rounds for time
10 Overhead Squats 135/95
5 Bar Muscle Ups
Note: this WOD should be finished around a 5 minute time. If you do not finish around that time you need check your ego. What we are looking for is fast movements with high intensity.
« Previous
1
…
97
98
99
100
101
…
134
Next »
