WOD - Tuesday, April 1, 2014

Filthy 500

500 reps each of:

Double-unders
Air squats
Standing on your tippee toes for 1 second

April Fools.  Do whatever you want.

WOD - Monday, March 31, 2014

5 Rounds
20 Kettlebell
30 Situps
400 m.

WOD - Saturday, March 29, 2014

14.5

21-18-15-12-9-6-3 reps for time of:
65-lb. Thrusters
Bar Facing Burpees

WOD - Thursday, March 27, 2014

3 rounds for time of:
Run 800 meters
Rest 2 minutes

WOD - Tuesday, March 25, 2014

3 Rounds
Bear crawl - down & back
10 Burpees
25 Situps - use ab mats if available
50 DUBS

WOD - Monday, March 24, 2014

Jack

Complete as many rounds as possible in 20 minutes of:
10 Push press - 115/75
10 kettlebell swings
10 box jump

WOD - Friday, March 21, 2014

7 Rounds
7 Front squats 135/95
7 Burpee box jumps

WOD - Thursday, March 20, 2014

Daniel 

50 pull-ups
400-meter run
95-lb. thruster, 21 reps
800-meter run
95-lb. thruster, 21 reps
400-meter run
50 pull-ups

WOD - Tuesday, March 18, 2014

Arnie

With a single kettlebell:
21 Turkish get-ups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 Turkish get-ups, left arm

WOD - Monday, March 17, 2013

 14.3

or

20 minute AMRAP:
10 push presses (115/80)
10 KB swings
10 box jumps 24'

WOD - Friday, March 14, 2014

14.3

Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch

or

2 Rounds
30 Wallball
30 Pushups 
30 Kettlebell
30 Situps

WOD - Thursday, March 13, 2014

WYSA
What You Suck At

Do strength work or work on a weakness.

WOD - Tuesday, March 11, 2014

Every minute on the minute for 12 minutes:
5 box jumps (24")
5 push-press (115/80)

WOD - Monday, March 10, 2014

 14.2

 

No bro-reps.  Complete depth on squat and chin over bar.

 

From 0:00-3:00

2 rounds of:

10 overhead squats 65 lbs.

10 chin-over-bar pull-ups

 

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chin-over-bar pull-ups

 

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chin-over-bar pull-ups

 

Etc., following same pattern until you

fail to complete both rounds

 

 *Whenever you are unable to continue with the prescribed workout you immediately drop down to 65 lb. front squats and jumping pullups.  Continue with pattern until you have completed round of 16 or until unable to complete new work required in any 3 min. segment.

If not doing 14.2 today, pick a WOD from last week.

 

 

WOD - Friday, March 7, 2014

12 min AMRAP
12 Box jump
12 Kettlebell swing
12 Push-ups

WOD - Thursday, March 6, 2014

30 double-unders
30 wall-balls
30 double-unders
30 Knees-to-elbows
30 double-unders
30 Thrusters (95/65)
30 double-unders
30 Knees-to-elbows
30 double-unders
30 wall-balls
30 double-unders

WOD - Tuesday, March 4, 2014

5 Rounds
12 Burpee Thrusters w/dumbell
300 m.

*Basically a burpee into a squat clean which starts the thruster.

WOD - Monday, March 3, 2014

14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

or

February 28 WOD