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Category: WODs

Tuesday, Dec. 11, 2018

11 December, 2018 (02:00) | WODs | By: derek

AMRAP 3 minutes: 3 Wallball Sit-Ups (14lbs./20lbs.) 6 Air Squats 9 Toes-to-Bar AMRAP 6 minutes: 3 Air Squats 6 Toes-to-Bar 9 Wallball Sit-Ups AMRAP 9 minutes: 3 Toes-to-Bar 6 Wallball Sit-Ups 9 Air Squats No rest between AMRAPs.

Monday, Dec. 10, 2018

10 December, 2018 (02:00) | WODs | By: derek

Strength: Deadlift: 10-10-5-5-3-3 Met-Con: 3 Rounds: 11 Dumbbell Shoulder-to-Overhead (25lbs./35lbs.) 11 Box Jumps (24″/30″) 11 Kettlebell Swings (35lbs./52lbs.)

Saturday wod

7 December, 2018 (21:57) | WODs | By: laurie

Tabata 20:20 forward/backward jumps on tire push up with row back squats 65/95 sit ups hugging a plate  

Friday, Dec. 7, 2018

7 December, 2018 (02:00) | WODs | By: derek

For Time: 50 Power Snatch (55lbs./75lbs.) Rest as needed, then… EMOTM 12 minutes: 12 Mountain Climbers (L=1, R=2) 6 Squat Thrusts 12 Bicycles (L=1, R=2) Last 3 minutes are done “sprint-style”.    

Thursday, Dec. 6, 2018

6 December, 2018 (02:00) | WODs | By: derek

Strength: Bench Press C: 3 x 65%, 75%, 85%; 5 sets x 3RM Strict Pull-Up C: 8 x 40% New Strength Worksheet Met-Con: 3 Rounds: 12 Wallball (14lbs./20lbs.) 7 Ring Dips 5 Tire Flips

Wednesday, Dec. 5, 2018

5 December, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday AMRAP 15 minutes: 3 Burpees 200m Run 1 Rope Climb Remove vest for last 3 minutes.  

Tuesday, Dec. 4, 2018

4 December, 2018 (02:00) | WODs | By: derek

1 Round: 30 Calorie Row 20 AbMat Sit-Ups 10 Double-Unders 2 Rounds: 30 Double-Unders 20 Calorie Row 10 AbMat Sit-Ups 3 Rounds: 30 AbMat Sit-Ups 20 Double-Unders 10 Calorie Row      

Monday, Dec. 3, 2018

3 December, 2018 (02:00) | WODs | By: derek

Strength: Back Squat C: 3 x 65%, 75%, 85%; 5 sets x 3RM Barbell Lunge C: 3 x 65%, 75%, 85%; 5 sets x 3RM New Strength Worksheet Met-Con: 21-15-9 Medicine Ball Cleans (14lbs./20lbs.) Box Jumps (20″/24″)

Saturday

30 November, 2018 (21:46) | WODs | By: laurie

partner  wod 20 minutes partner 1 is rowing for 15 calories partner 2 works AMRAP: 3 push press 55/75 5  pull ups max reps: burpees score: number of burpees as a team    

Friday, Nov. 30, 2018

30 November, 2018 (02:00) | WODs | By: derek

AMRAP 15 minutes: 21 Double-Unders  15 Wall Ball (14lbs./20lbs.) 9 Box Jumps (24″/30″)