Monday, December 02, 2013

Class:
Group
Warmup:
10 Squats (next to a box)
10 Broad Jumps
Workout Name:
WOD 120213
Description:
Strength: EMOM for 10 min:

Even - 5 Back Squats
Odd - 5 Burpee Pull-ups

AMRAP in 10 min:

7 Ring Rows
14 Jumping Lunges
21 HR Push-ups
Cooldown:
Cash Out: Max Effort flutter kicks for time x 2
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, November 14, 2013

Class:
Group
Warmup:
10 Squats
10 Tire Jumps
Workout Name:
WOD 111413
Description:
Strength: Handstand Push-ups 5-5-5-5-5

4 Rounds for time:

8 Front Squats
12 Pull-ups
16 KB Swings
400m Run

Post times to comments.
Cooldown:
Cash Out: 1:00 L-Hang
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, November 13, 2013

Class:
Group
Warmup:
10 Squats
10 Broad Jumps
20 DU's
Workout Name:
WOD 111313
Description:
WOD 111313


Strength: Strict Pull-ups 5-5-5-5-5


"Karen"


For time:


150 Wall Balls


Post times to comments.
Cooldown:
Cash Out: Hollow Holds (:30 on/:30 off)
Performed by 1 athlete
Podium
Male RX:
Tim S
8:15
Female RX:
Male Scaled:
Female Scaled:
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Friday, November 08, 2013

Class:
Group
Workout Name:
WOD 110813
Description:
Strength: Back Squat 3-3-3-3-3

AMRAP in 12 Min:

10 Ring Dips or Tire Dips
10 Push Press

**Every 2 min you will perform a farmers carry down and back the length of the gym. **
Cooldown:
Cashout: 800m run for time
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, November 07, 2013

Class:
Group
Warmup:
10 Squats
10 Clapping Push-ups
Workout Name:
WOD 110713
Description:
Strength: Push Press 3-3-3-3-3

3 Rounds for time:

200m run
15 KB Sumo Deadlift High-pulls
15 Goblet Squats
15 Handstand Push-ups or Shoulder Press
Cooldown:
100 Sledge Strikes
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, November 06, 2013

Class:
Group
Warmup:
15 Broad Jumps
10 slow squats
10 Push-ups
Workout Name:
WOD 110613
Description:
Strength: Deadlift 5 reps EMOTM for 8 min

3 Rounds for time:

12 Box Jumps
12 HR Push-ups
12 OH Squats


Post times to comments.
Cooldown:
Cash Out: Weighted Planks (1:00 x 3)
Performed by 1 athlete
Podium
Male RX:
Mike S
6:13
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, November 05, 2013

Class:
Group
Warmup:
10 Ring Dips
10 Jumping Squats
Workout Name:
WOD 110513
Description:
Skill: 10 minutes to complete 4 rounds of:

2 TGU's*
2 Rope Climbs

* One left arm/ one right arm

5 Rounds for time (20 min time cap):

25 Walking OH Lunge steps
21 KB Swings
Cooldown:
500m Row for time
Performed by 1 athlete
Podium
Male RX:
Mike S
13:38
Female RX:
Male Scaled:
Female Scaled:
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Saturday, November 02, 2013

Class:
Group
Warmup:
10 Squats
10 Tire Jumps
10 Pushups
Workout Name:
WOD 110213
Description:
Strength: Clean and Jerk 2-2-2-2-2

4 Rounds for time:

20 Wall Balls
20 DU's (60 singles)
200m Run
Cooldown:
Stretch
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, October 30, 2013

Class:
Group
Warmup:
5 Wall Walks
10 Broad Jumps
Workout Name:
WOD 103013
Description:
Strength: Back Squat 3-3-3-3-3

AMRAP in 15 min:

15 Box Jumps
12 Push Press
9 Toes to Bar

Cooldown:
Cash out: Max ring dips x 2
Performed by 1 athlete
Podium
Male RX:
Tim S
4+0reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results

Tuesday, October 29, 2013

Class:
Group
Warmup:
20 DU's
5 Strict Pullups
10 Squats
Workout Name:
WOD 102913
Description:
Strength: OH Squat 3-3-3-3-3

21-15-9 for time:

Deadlift
Wall Balls
Lateral Burpees
Cooldown:
Med Ball Pass
Performed by 3 athletes
Podium
Male RX:
Mike S
13:15
Female RX:
Male Scaled:
Female Scaled:
Show All Results

WOD Archive

December 2013
November 2013
October 2013