Monday WOD: “Cindy” 5 Pullups 10 Pushups 15 Squats 20 min AMRAP Tuesday WOD: Hulk Strength: Front Squat 100 Burpees for time Wednesday WOD: Tabata: Deadlift (275/135) Deadlift (195/95) Deadlift (115/55) 8 cycles each move – 1 min rest between Thursday WOD: Master’s Final WOD 2013 (version) 100 Double unders, 100 m Run 16 CTB, […]
Aug 12- Aug 17, 2013 Read More »
Monday WOD: “DT” 12 Deadlifts: Men’s 155# / Women’s 105# 9 Hang Cleans 6 Push Press 5R4T Tuesday WOD: Hulk Strength Back Squats Thrusters : Men’s 95# / Women’s 65# 1 Ascending each min until cannot complete Wednesday WOD: 150 KBS Men’s 50# / Women’s 35# Thursday WOD: ” Army PT Test” 2 Mile Run
Aug 05- Aug 10, 2013 Read More »
Monday WOD: “Elizabeth” Squat Cleans: Men’s 135# / Women’s 95# Ring Dips 21-15-9 Reps …For Time… Tuesday WOD: “Snatch” Snatch 1-1-1-1-1 then 150 Double Unders every time you mess up, do 10 Wall Balls: Men’s 20# 10′ / Women’s 14# 9′ Wednesday WOD: 10 Power Cleans: Men’s 95# / Women’s 65# 10 Push Ups 10R4T
July 29- Aug 03, 2013 Read More »
Monday WOD: “Isabel OR Grace” Isabel – 30 Snatches: Men’s 135# / Women’s 95# OR Grace – 30 Clean & Jerks: Men’s 135# / Women’s 95# Tuesday WOD: “Bell Work” Hulk Back Squats 10 KBS: Men’s 50# / Women’s 35# 10 OHS (one arm): Men’s 50# / Women’s 35# 10 Min AMRAP Wednesday WOD: “Random”
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
Monday WOD: Regionals 2012 #2 2K Row 50 Pistols 30 Hang Cleans: Men’s 95# / Women’s 65# Tuesday WOD: Regionals 2012 #3 10 One Arm Snatches: Men’s 45# / Women’s 35# 50M Sprint Run 1 Mile Wednesday WOD: Regionals 2012 #4 40 BS / FS / OHS 30 Pull Ups 20 STOH Men’s Weight 95#,
Monday WOD: Hulk 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: “For Better For Worse” Row 400M
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
Monday WOD: SOUTH CENTRAL REGIONAL #4 100WallBalls 100 Pullups 100 Pistols 100 one arm db snatches for time… Tuesday WOD: SOUTH CENTRAL REGIONAL #5 Deadlift Box Jump 21-15-9 reps for time… Wednesday WOD: SOUTH CENTRAL REGIONAL #2 & #3 7 min OHS Ladder Rest 2 min 7 min AMRAP Burpee Muscle ups Thursday WOD: SOUTH
Monday Hulk: 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 Hulk: FRONT SQUATS WOD: ” BERTHA” 1 WallBall, 2 Lunges 2 WallBalls, 4 Lunges EMOM until you can complete in that minute. If below 10, then