WOD Archive

Nov14

Monday, 11.14.16 - WOD

15 min EMOM 1 Squat Snatch
*At the 5:00 and 10:00 marks you increase the weight on the barbell.

WOD:
For Time:
- 15 DL (170/250)
1 min rest
- 12 DL (170/250)
1 min rest
- 9 DL (170/250)
- 5 Rope Climbs
- 200 DU

Nov11

Friday, 11.11.16 - Veterans Day - Normal Schedule

Categories // hero

HERO WOD: Tom

Tom hero 200x200

Thruster 6-5-4-3

HERO WOD: TOM
25 min AMRAP:
- 7 Ring MU (scale: Kipping C2B)
- 11 Thrusters (105/155)
- 14 T2B

---

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

Nov10

Thursday, 11.10.16 - WOD

WOD:
25 min AMRAP:
- 21 Box Jumps (20/24)
- 21 Snatch (Rx: 55/75, Comp: 65/95)
- 21 Pull Ups (Comp: C2B)
- 900m Run
- 15 Box Jumps (20/24)
- 15 Snatch (Rx: 55/75, Comp: 65/95)
- 15 Pull Ups (Comp: C2B)
- 600m Run
- 9 Box Jumps (20/24)
- 9 Snatch (Rx: 55/75, Comp: 65/95)
- 9 Pull Ups (Comp: C2B)
- 300m Run

Nov09

Wednesday, 11.09.16 - Strength + WOD

Categories // strength

STRENGTH:
Push Press: 10-8-6-4-2

WOD:
For Time:
- 65/75 Cal Row
- 40 HSPU
- 30 Rig Touch Burpees

Post WOD: 30 GHD sit ups or 90 ab mat sit ups

 

 

 

Nov08

Tuesday, 11.08.16 - Strength + WOD

Categories // strength

STRENGTH:
Front Squat: 5-5-5-5

WOD:
12 min Ascending Ladder:
- 2 Ring MU (scale: Bar MU, Strict pull up)
- 6 Squat Clean 95/135
- 4 Ring MU
- 8 Squat Clean 95/135
- 6 Ring MU
- 10 Squat Clean 95/135
- 8 Ring MU
- 12 Squat Clean 95/135
....

Nov07

Monday, 11.07.16 - Strength + WOD

Categories // strength

STRENGTH:
DL: 10-5-3-1-1-1-3-5-10

WOD:
3 Rounds:
3 min AMRAP:
2/2, 4/4, 6/6...
- DL (95/135)
- T2B
Rest 2 min

Nov04

Friday, 11.04.16 - WOD

WOD:
For Time:
- 10 RMU (scale: RD/box dip)
- 400m Run
- 10 BMU (scale: strict pull ups)
- 400m Run
- 20 C2B
- 400m Run
- 20 pull ups
- 400m Run

Post WOD:
20 cals AFAP on assault bike or 30 cals AFAP on rower

Nov03

Thursday, 11.03.16 - Strength + WOD

Categories // strength

STRENGTH:
Squat Clean 8-6-4-2-2

WOD:
For Time:
20-15-10
- Thruster 65/95
- HSPU
- Snatch 65/95

Nov02

Wednesday, 11.02.16 - Strength + WOD

Categories // strength

STRENGTH:
Press 3-3-3-3-3
Ring Dip 4-4-4-4-4

WOD:
7 Min AMRAP:
45 DU
15 Lateral Bar Over Burpee

Nov01

Tuesday, 11.01.16 - Strength + WOD

Categories // strength

STRENGTH:
Back Squat 5-4-3-3

WOD:
For Time:
- 1,000m Row
- 75 Wall Ball 14/20 (comp ladies to 10' line)
- 50 C2B

*15 min TC

Oct31

Monday, 10.31.16 - Costume Contest - Happy Halloween

Hang Power Clean 5-4-3-2-1

WOD:
16 min AMRAP:
- 15 Dead Lift 125/185
- 15 T2B
- 10 Hang Power Clean 125/185
- 10 T2B
- 5 S2OH 125/185
- 5 T2B
Rest 2 Min

Oct28

Friday, 10.28.16 - Strength + WOD

Categories // strength

STRENGTH:
Overhead Squat 5-4-3-2-2-2

WOD:
For Time:
21-15-9-15-21
- WB 14/20 (comp ladies to the 10' line)
- T2B

After each round you have 10 Plate Push Ups on 45# black bumper plates.

 

Oct27

Thursday, 10.27.16 - WOD

WOD:
5 RFT:
- 6 MU (Comp: Strict)
- 12 HSPU (Comp: Strict)
- 24 KB Swings (Rx: 35/53, Comp: 53/70)

Oct26

Wednesday, 10.26.16 - Strength + WOD

Categories // strength

STRENGTH:
12 min E2MOM: 3 Squat Clean & Jerk (must be touch n go)

WOD:
6 min AMRAP:
- 50 DU
- 5 Clusters (115/165)

6 min AMRAP:
- 10 Bar over facing burpees
- 5 Clusters (115/165)

Oct25

Tuesday, 10.25.16 - WOD

WOD:
3 Rounds Max Reps on a running clock:

R1: 3:00 min intervals
R2: 2:00 min intervals
R3: 1:00 min intervals

Rest 2 minutes between each round

- Cal Row
- Rope Climbs
- Ring Dips

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