Monday WOD: “Big Brown Bear” 1 Bear Complex EMOM (115/75) Burpee Pullup AMRAP in 10 minutes Rest 3 minutes AMRAP in 3 minutes Double Unders Tuesday WOD: “Shoulder Complex” Hulk Strength Power Cleans then 5 Shoulder Press 10 Push Press 15 Power Jerk Men’s 95# / Women’s 65# …For Time.. Wednesday WOD: “Don’t Put It […]
Nov 10 – Nov 15, 2014 Read More »
Monday WOD: Odd Couple Strength Back or Front Squats then 25 Push Ups 400M Run 3R4T Tuesday WOD: “Poker Face” 20 HSPU Buy In, kippin ok 12 Box Jumps: Men’s 24″ / Women’s 20″ 12 KBS: Men’s 50# / Women’s 35# 6 Lunges each leg 12 Min AMRAP Wednesday WOD: “CHIEF” 3 Power Cleans (135/95)
Nov 03 – Nov 08, 2014 Read More »
Monday WOD: CF OPEN 13.1 40 Burpees ; 30 Snatches 30 Burpees ; 30 Snatches 20 Burpees; 30 Snatches and so on… 17 min AMRAP Tuesday WOD: CF OPEN 13.2 5 Shoulder to OH 10 Deadlifts 15 Box Jumps 10 min AMRAP Wednesday WOD: CF OPEN 13.3 150 WallBalls 90 Double Unders 30 Muscle Ups
Oct 27 – Nov 01, 2014 Read More »
Monday WOD: SOUTH CENTRAL REGIONAL Modified #4 15 WallBalls 15 Pullups 15 Pistols 15 one arm db snatches 5 Rounds for time… Tuesday WOD: SOUTH CENTRAL REGIONAL Modified #5 Deadlift Box Jump 21-15-9 reps for time… Rest 2 minutes, Run 1 mile for time… Wednesday WOD: SOUTH CENTRAL REGIONAL #2 & #3 7 min OHS
Oct 20 – Oct 25, 2014 Read More »
Monday Odd Couple: Power Snatch WOD: “LADY” 10 Power Cleans (135/95) 15 Box Jumps (24/18) 20 Squats Tuesday WOD: “Chrissy” 500m Row 12 Deadlifts – Bodyweight 21 Burpees 3R4T Wednesday Odd Couple: FRONT SQUATS WOD: ” BERTHA” 1 WallBall, 2 Lunges 2 WallBalls, 4 Lunges EMOM until you can complete in that minute. If below
Oct 13 – Oct 18, 2014 Read More »
Monday WOD: “Lahcen” 800m Run : Deadlift (10k#/7k#) 400m Run : Squat (5k#/3.5k#) 200m Run : STOH (2.5k#/1.75k#) for time… You pick reps and weights for total pounds; one bar, no rack Tuesday WOD: “Backwards” 100 DU : 90 Situps : 80 Squats : 70 Lunges 60 Supermans : 50 KBS : 40 Box Jumps
Oct 06 – Oct 11, 2014 Read More »
Monday WOD: “Annie” Hulk Strength Deadlift or Back Squat Then 50-40-30-20-10 Sit Ups/Double Unders ….For Time…. *Leaderboard* Tuesday WOD: “I” 9 Back Squat: Men’s 135# / Women’s 95# 9 Burpees 15 Box Jumps: Men’s 24″ / Women’s 20″ 15 min AMRAP Wednesday WOD: “Love” 8 C&J: Men’s 115# / Women’s 75# 14 Pull Ups 14
Sep 29 – Oct 04, 2014 Read More »
STAR WEEK!!!!!!!! EVERYONE IS UNLIMITED THIS WEEK!!!!!!! Monday WOD: #1 Part A: Double unders Part B: Wallballs Pullups Box Jumps KTE Tuesday WOD: #2 Part A: Row Part B: Deadlifts/Push Press Air Squats/Burpee Box Jumps Row Wednesday WOD: #3 Part A: Breathing Exercise Part B: Tabata 20:10 KBS Lunges Burpees Front Squats Thursday WOD:
Sep 22 – Sep 27, 2014 Read More »
Monday WOD: XLR8 BENCHMARK #1 Deadlift (275/185) HSPU Front Squat (155/105) Pullups AMRAP in one minute each movement Tuesday WOD: XLR8 Benchmark # 2 4 x 400m Run Wednesday WOD: XLR8 BENCHMARK #3 & #5 1 REP MAX SNATCH 1 REP CLEAN AND JERK Row 2k for time… Thursday WOD: “Shoulder Slacker” 30 Double Unders
Sep 15 – Sep 20, 2014 Read More »
Monday WOD: “Diane” 21-15-9 Reps Deadlift: Men’s 225# / Women’s 150# HSPU For Time Tuesday WOD: “Got It” 11 Thrusters: Men’s 95# / Women’s 65# 11 Burpees 15 Min AMRAP Wednesday WOD: “R.I.P” Odd Couple; Power Cleans 40 Double Unders 11 Push Press: Men’s 115# / Women’s 75# 10 Min AMRAP Thursday WOD: “Randy” 75
Sep 08 – Sep 13, 2014 Read More »