Category Archives : For Time


WOD: “Mike I’s Sick Seventies” -Fri 1.2.15

Skill: Wall Balls (Forearms stay VERTICAL)

 

WOD:  For Time:

70 Wall Balls (20/14)

70 Jump Ropes (preferably Double Unders)

70 ABMAT Sit Ups

70 Shoulder to Overheads (75/45)

70 Air Squats

70 Chest to Deck Push Ups (or HRPU)

70 Jump Ropes (preferably Double Unders)

70 TRX Rows

 

*every 5th minute perform 4 Rope Climbs (5, 10, 15, 20, 25, 30)    (6 sets of 4)

 

35 min cap

**Whatever push up you choose you must hit your chest to the ground 

***Jump ropes are ALWAYS meant to be double unders unless otherwise noted. If you are doing singles you still have to 70 only)

 

 

 

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WOD: “3RM BS, For Time” -Mon 12.22.14

Skill: 3RM Back Squat 5, 5, 3, 3, 3

 

WOD:  For Time

21-15-9 Front Squat (145/95)

30-20-10 T2B (mod: hanging knee tucks 1 for 1)

100 Jump Ropes after each set

25 Min cap

 

Goal: Moderate Weight Front Squat, Work on T2B or proper knee tucks, work towards doubles

 

21 FS, 30 T2B, 100 DU

15, 20, 100

9, 10, 100

 

 

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“Scaling is a moving target”


WOD: “Barbell Complex and For Times” -Mon 10.20.14

Skill: 5 Round EMOM of 6 Power Cleans  (min 0,1,2,3,4)

Skill: Transition from Power Clean to Front Rack Lunges

 

WOD:  Kind of a For Time

You have 4 minutes to complete the following (or as much as possible) of:

6 Power Cleans (115/75)

8 Front Rack Lunges (115/75) 2 for 1

12 Box Jumps (24/20)

20 Chest to Box Push Ups (mod: HRPU)

12 Box Jumps (24/20)

8 Front Rack Lunges (115/75) 2 for 1

6 Power Cleans (115/75)

 

2 min rest

repeat 3 more times

*You will have 4 scores at the end of the workout. (one from each round)

*After the 4 minutes are up everyone gets a 2 minute rest. 

*If you finish the above work in under 4 minutes, record your time, and you get extra rest. 

*If you do not finish the above work in 4 minutes, record what you finished and you then get a two minute rest 

*Everyone rests together after the 4 minutes are up 

*Every round starts from the beginning 

 

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WOD: “For Time” -Thurs 10.2.14

Skill: Snatch 5 x 2

For Time

3 Rounds of

7 Unbroken Snatches (105/65)

14 Lateral Bar Over Burpees (hip extension not needed)

21 Mountain Climbers (2 for 1)

directly into

3 Rounds of

10 Unbroken Deadlifts (205/135)

20 ABMAT Full Crunches

30 Double Unders (120 singles)

 

*Every time you break up the snatches or deadlifts you owe 5 wall balls (20/14)

 

 

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