WOD

Monday, March 16th

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For Time:

30 Curtis P’s (95/65)

Every 2 minutes – 200M

Run

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Friday March 13th- Open WOD 15.3!

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RX:

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’

Scaled:

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

 

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Thursday, March 12th

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Muscle up skill work

Reverse Ladder: 10 – 1

Toes to Bar

Over the Box jumps (24/20)

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Wednesday, March 11th

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4 minute AMRAP

30 DU’s, 10 DL (185, 135)

-2 min rest-

4 minute AMRAP

25 KB Swings (53/35),

8 BB rollouts

-2 minutes rest-

4 minute AMRAP

20 Goblet Squat,

6 over The bar burpee

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Friday, March 6th: OPEN WOD 15.2!!

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15.2 is 14.2!

 

RX:

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95/65)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

 

Scaled

Sub pull ups for chest-to-bar pull-ups, OHS weight at 65/45

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Thursday, March 5

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Partner WOD:

Row 1500 meters (switch every 250 meters)

60 Burpees (switch every 10 reps)

120 Slam Balls (switch every 20 reps)

60 Burpees (switch every 10 reps)

Row 1500 meters (switch every 250 meters)

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Wednesday, March 4

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14 Min EMOM

Odd: 3 Squat Snatches

Even: 10 Wall Balls (25/20)

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Tuesday, March 3

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Strength:

DL at 6, 4, 4 @ 75, 80, 85%

 

5 X 90 second intervals:

10 DL (65%)

5 HSPU

30 Double Unders

Cash Out in remaining time with as many Ab Mat Sit Ups as possible

1 min rest in between rounds

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Monday, March 2

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Strength:

Press at 6, 4, 4 @ 75, 80, 85%

3 RFT:

18 Calorie Row

15 Thrusters 95/65

12 Chest to Bar Pull-ups

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Friday, Feb 27: OPEN WOD 15.1 (and 15.1a)!!!!

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Rx

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

THEN

Establish a 1-rep-max clean and jerk in a 6-minute time cap

 

Scaled

Complete as many rounds and reps as possible in 9 minutes of:

15 hanging knee raises

10 deadlifts (85 / 55 lb.)

5 snatches* (85 / 55 lb.)

* ground-to-overhead allowed

THEN

Establish a 1-rep-max clean and jerk in a 6-minute time cap

GOOD LUCK TRIDENT!!! CRUSH IT!!!!!!!

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Thurs, Feb 26

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Strength:

Bench Press at 6, 4, 4 @ 75, 80, 85%

Alternating with a partner, perform 7  “Cindy” intervals:

5 Pull Ups

10 Pushups

15 Squats

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Wed, Feb 25

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Back Squat at 6, 4, 4 @ 75, 80, 85%

“Elizabeth”

21-15-9 Squat Clean 135/95

Ring Dips

 

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Tues, Feb 24

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7 RFT:

9 KB Swings

6 Burpees

3 Push or Split Jerks (155/115)

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Monday, Feb 23

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FGB Bodyweight

3 rounds for max reps at each station:

1 minute Lunges

1 minute Row

1 minute Box Jumps (20”)

1 minute V-Ups

1 minute Air Squats

Rest 1 minute between rounds.

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Friday, 20 February 2015

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Teams of 2

15 Minute Clock:

Cash-In: 1000m Row (500m each)

With remaining time: AMRAP

20 Wall Balls [20/14]

20 DB Snatches [50/35]

20 KB Swings [53/35]

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