Oct 31, 2013

11-1-13 WOD

15 min AMRAP
3 supine ring pull ups
5 ring dips
7 sit ups

CHALLENGE:
death my muscle ups
EMOM add 1 MU

Oct 30, 2013

10-31-13 WOD

Partner pumkin WOD!
during this WOD you will pic a partner and pic a pumkin or med ball.
5 burpee penalty on the spot if pumkin touches ground.
800m run ( both partners)
30 pumkin pass sit ups
40 kb swings
50 box jumps
60 SDLHP W/KB
70 pull ups
80 push ups
90 Du's
1000m row

Challenge:
staring contest

Oct 29, 2013

10-30-13 WOD

3 rounds
400m run
20 t2b

Challenge:
Straight leg dead lift 4x8
@20% to 30% of your 1RM
Keep it close keep it slow!

Oct 28, 2013

10-29-13 WOD

10 MIN AMRAP
1 HSPU
2 DU
2 HSPU
4 DU
3 HSPU
6 DU
4 HSPU
8 DU
ect....

Challenge: Push Up Plank Hold For Time

Oct 27, 2013

10-28-13 WOD

6 rounds
1min of
2 dead lifts (95/65)
3 hang clean
4 push press
Max back squats
1 min rest

Challenge:
7x3 cleans (any style)

Oct 25, 2013

10-25-13 WOD

400m run
30 burpees
400m rin
20 burpees
400m run
10 burpees

Challenge:
1000m row

Oct 23, 2013

10-24-13 WOD

5 Rounds
1min Row
1min Ring K2E

Challenge:
long jump for distance
then...10min Gymnastics work, pic a skill you want to work on and practice it!

Oct 22, 2013

10-23-13 WOD

15 min AMRAP
5 burpees
10 sit ups
15 OH lunges 45/25 pkates

Challenge:
5x max ring suport hold. Take about a min rest.

Oct 21, 2013

10-22-13 WOD

3 Rounds
30 KB swings
30 DU's

Challenge:
10 min EMOM
3 squat Snatches 65% to 75%

Oct 20, 2013

10-21-13 WOD

21-15-9
Pull ups
Push ups (no palm flash)
Jumping air squats

Challenge:
2 min box jumps (20/24)

Oct 17, 2013

10-18-13 WOD

DEATH BY OHS
      95/65
Every Min on the Min add one rep
min 1- 1OHS
min 2- 2OHS
min 3- 3OHS
ect..until FAIL

Challenge: 5x5 Push Press
add load each set if form is solid, working up to heaviest set of 5.

Oct 16, 2013

10-17-13 WOD

5 Rounds
400m run
20 pull ups
30 squats

Challenge:
Plank hold for time

Oct 15, 2013

10-16-13 WOD

15min AMRAM5
front squats 95/65
10 push ups
20 Du'S

Challenge:
Hand stand walking
Practice/ distance

Oct 14, 2013

10-15-13 WOD

Elizabeth
21-15-9
Cleans 95/135
Ring dips

Challenge:
3 rep EMOM deadlift 65% to 75%

Oct 13, 2013

10-14-13 WOD

3X800m sprints 3min rest between rounds

Challenge:
4X100m rows (work 1/4, 1/2, full pull start)

Oct 10, 2013

10-11-13 WOD

GI Joe
50 burpee pull ups for time
M-8'
W-7 1/2'

Challenge:
4 rounds max strict pull ups
1min rest between rounds

Oct 9, 2013

10-10-13 WOD

4 rounds
2min AMRAP
250m row
Max Alt. Dumbbell snatch's (35/25)
2min rest

Challenge:
3x10 deadlift 50% max all 3 sets

Oct 8, 2013

10-9-13 WOD

800m run
75 wall balls
30 C2B pull ups

Challenge:
2min max ring dips

Oct 7, 2013

10-8-13 WOD

9min ascending ladder
2 t2b
2 Du's
4t2b
4Du's
6 t2b
6 Du's
8t2b
8 Du's
10................

Challenge:
tabata box jumps

M-WOD: Stretch Hammies!!!!

Oct 6, 2013

10-7-13 WOD

Grace
30 clean and jerks for time

Challenge:
10min EMOM 60% max clean and jerk.
2 high hang squat cleans
2 front squats

Oct 3, 2013

10-4-13 WOD

Danimal
24min AMRAP
400m run
24 Du's
240m row

Challenge:
Prep for WOD

Oct 2, 2013

10-3-13 WOD

For Time
1-2-3-4-5-6-7-8-9-10
DEADS 225/135
10-9-8-7-6-5-4-3-2-1
Bar Facing Burpees

Challenge: Tabata Alt Arm Russian KB Swings 53/35

Oct 1, 2013

10-2-13 WOD

2 min EMOM 6 rounds
ON EVERY 2 MINS!
100m ROW
15 box jumps
15 T2B
record every round then add at the end for a total score

Challenge:
1min DU's
1min rest
1min DU's