171028
3 Rounds
1 min. of Dubs
1 min.of Dumbbell Push-Jerks 25/20
1 min. of Pull Ups
1 min. of Dumbbell Hang Squat Cleans
4 min. rest between round.
Score is total reps of all 3 rounds.
Monday, October 30, 2017
Friday, October 27, 2017
WOD - Friday, October 27, 2017
WAGE's of Sin"
3 rounds of 4 stations. As many reps as possible. Running clock with 1 minute at each station. 30 sec. plus your age in seconds rest between each round.
Deadlift - body weight
Back Squat - 75% of body weight
Snatch - 50% of body weight
Overhead Squat - 25% of body weight
1 pt. for every rep.
Run and scored like "Fight Gone Bad"
3 rounds of 4 stations. As many reps as possible. Running clock with 1 minute at each station. 30 sec. plus your age in seconds rest between each round.
Deadlift - body weight
Back Squat - 75% of body weight
Snatch - 50% of body weight
Overhead Squat - 25% of body weight
1 pt. for every rep.
Run and scored like "Fight Gone Bad"
Wednesday, October 25, 2017
Friday, October 20, 2017
WOD - Friday, October 20, 2017
14.3 Masters
8 min. cap
95-lb. deadlifts, 10 reps
15 box jumps, 20"
135-lb. deadlifts - 15
15 box jumps
185-lb. deadlifts - 20
15 box jumps
225-lb. deadlifts - 25
15 box jumps
Step-ups are allowed
If you finish before 8 min. log time in Notes
Then Core Tabata
8 min. cap
95-lb. deadlifts, 10 reps
15 box jumps, 20"
135-lb. deadlifts - 15
15 box jumps
185-lb. deadlifts - 20
15 box jumps
225-lb. deadlifts - 25
15 box jumps
Step-ups are allowed
If you finish before 8 min. log time in Notes
Then Core Tabata
Wednesday, October 18, 2017
WOD - Wednesday, October 18, 2017
Running Clock KB/WB switch w/burpees
At the beginning of every minute do three burpees
then
Ascending KB on odd minutes
Ascending WB on even mintues
the reps increase 1 each minute.
Go until failure
ex:
0:00-1:00
3 Burpees
1 Kb
1:01-2:00
3 Burpees
2 WB
2:01-3:00
3 Burpees
3 KB
Thursday, October 12, 2017
WOD - Friday, October 13, 2017
5 x 20 + 1
5 Rounds
20 Kettlebell
20 Box jump
20 Box dips
then 1 Mile
5 Rounds
20 Kettlebell
20 Box jump
20 Box dips
then 1 Mile
Wednesday, October 11, 2017
Monday, October 9, 2017
WOD - Friday, October 6, 2017
Nasty Girls Lite
3 Rounds
50 Air Squats
7 Chest-to-bar
10 hang cleans (95/115)
3 Rounds
50 Air Squats
7 Chest-to-bar
10 hang cleans (95/115)
WOD - Wednesday, October 4, 2017
Five by Five (plus 1)
5 Rounds:
5 wall walks
5 back squats (185 lbs)
5 Turkish get-ups
25 double unders
On the last round do one extra Turkish get-up (to balance out the number on each arm)
5 Rounds:
5 wall walks
5 back squats (185 lbs)
5 Turkish get-ups
25 double unders
On the last round do one extra Turkish get-up (to balance out the number on each arm)
Tuesday, October 3, 2017
WOD - Tuesday, October 3, 2017
14.4 Master's
60 SDHP - 45 lbs
50 Toes to bar
40 Wallball - 20 lb. to 9'
30 Clean - 115 lbs.
15 min. Cap
60 SDHP - 45 lbs
50 Toes to bar
40 Wallball - 20 lb. to 9'
30 Clean - 115 lbs.
15 min. Cap
Monday, October 2, 2017
WOD - Monday, October 2, 2017
10-5-2
10 Rounds:
5 pull ups
5 push ups
5 rounds:
20 back extensions
20 sit ups
2 rounds:
25 wall ball
10 Rounds:
5 pull ups
5 push ups
5 rounds:
20 back extensions
20 sit ups
2 rounds:
25 wall ball
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