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Past Wods

Mar
2
Thursday 03/02/2017

WARM-UP: 2 Rounds Guevaraner warm-up 75m Run Burgener warm-up 75m Run WOD: AMRAP in 10 minutes 3 Power snatches – 135/95lbs 6 Overhead lunges – 45/25lbs WOD: AMRAP in 10 minutes 3 Power cleans – 155/115lbs 6 Clapping push-ups

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Feb
28
Tuesday 02/28/2017

WARM-UP: AMRAP in 5 min 4 Kettlebell DL 4 x 5yd Inchworms 4 Kettlebell Russian swings DEADWALL WOD: AMRAP in 25 min 1,2,3,4,5… Deadlifts 225/165 Wallball shots 20/18 Toes through rings

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Feb
27
Monday 02/27/2017

WARM-UP: Dynamic WOD: For time 800m Run 40 Dumbbell thrusters – 55/35lbs 600m Row 100 DUBs 300m Bike 40 Burpee chest to bar

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Feb
25
Saturday 02/25/2017

WARM-UP: Dynamic CF Open 17.1 WOD: For time 10 Dumbbell snatches – 50/35 lbs 15 Burpee box jump-overs – 24/20″ 20 Dumbbell snatches 15 Burpee box jump-overs 30 Dumbbell snatches 15 Burpee box jump-overs 40 Dumbbell snatches 15 Burpee box …

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Feb
24
Friday 02/24/2017

WARM-UP: Dynamic WOD: For Time 1 round of, 100 Double unders 50 Air squats 25 push press – 95/65 lbs Followed by 2 rounds of, 50 Double unders 30 Air squats 15 push press – 95/65 lbs Followed by 3 …

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Feb
23
Thursday 02/23/2017

WARM-UP: 12-9-6 Thrusters Box jumps 200m Run WOD: 5 Rounds 12 Deadlifts – 205/165lbs 6 HSPU 5 Cleans – 205/165lbs 5 Chest 2 Bar Pull-ups 4 KB Swings – 2.0/1.5pood 4 Wallball Shots – 20/18lbs

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Feb
22
Wednesday 02/22/2017

WARM-UP: 2 Rounds 10 Pass throughs 10 OHS 5 Strict pull-ups/parallel ring rows 8 Assault bike calories SKILL: IYT’s 3×8 11.4 OPEN WOD: AMRAP in 10 minutes: For time 60 Bar facing burpees 30 OHS – 120/90lbs 10 Ring Muscle …

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Feb
21
Tuesday 02/21/2017

WARM-UP: Junkyard Dog Benchmark Girl WOD: “Helen”: For time 400m Run 21 KB swings 12 Pull-ups Rest 1 minute WOD: Tabata Hollow hold Back arch hold

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Feb
20
Monday 02/20/2017

WARM-UP: 3 Rounds 200m Run 10 Deadlifts (Bar) 8 Push Press (Bar) SKILL: Rope climbs WOD: For time: 14-21-32 Calories Power Snatches – 115/85lbs

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Feb
18
Saturday 02/18/2017

Warm up: WOD: For time 50 Walking lunges 25 Chest to bar pull ups 50 Kettlebell swings -2.0/1.5 25 Double unders 50 Back extensions 25 Ring dips 50 Knee raises 25 Wallball shots-20/18 50 Butterfly sit-ups 5 Rope climbs

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