For Time

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WOD: “For Time” -Wed 7.16.14

10 Min EMOM of 3 Squat Cleans

 

5 Min Rest

 

For Time

21-15-9-15-21

Thruster (95/65)

Box Jump Overs (20″)

Mountain Climbers ( 2 for 1 )

20 Min Cap

 

 

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WOD: “Team Saturday” -Sat 7.12.14

Teams have 60 minutes to complete the following:

-8,000 Meter Row

-1,000 Double Unders

-1.5 Mile Farmer’s Walk (30 to the sidewalks and back)

-1,000 Full Crunches

-1,000 Air Squats

-500 V-Ups

-200 Bar Over Burpees

-100 Partner Deadlifts (225/135)

 

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WOD: “For Time” -Fri 7.11.14

5 Rounds of:

5 DB Snatch (2 for 1) (50/30)

10 HRPU

20 Mountain Climbers (2 for 1)

then

4 Rounds of:

5 Full Lunges (each Leg)

15 Slam Balls (30/20)

20 Russian Twists (2 for 1)

then

3 Rounds of:

10 Plate Burpees

15 G2O (45/25)

90 Sec Plank

 

 

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WOD: “For Time” -Thurs 7.10.14

30 Thrusters (95/65)

30 Box Jumps (24/20)

30 KBS (70/45)

30 Box Jumps (24/20)

30 Power Cleans (24/20)

30 Step Ups

30 Power Cleans (24/20)

30 Box Jumps (24/20)

30 KBS (70/45)

30 Box Jumps (24/20)

30 Thrusters (95/65)

 

 

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WOD: “Chipper” -Tues 7.8.14

For Time

20 Hang Snatches (95/65)

20 Full Crunches

500 Meter Run (to the sidewalk and back x 5)

15 Hang Snatches (95/65)

25 Full Crunches

400 Meter Run (to the sidewalk and back x 4)

10 Hang Snatches (95/65)

30 Full Crunches

300 Meter Run (to the sidewalk and back x 3)

15 Bar Over Burpees

15 Weighted Crunches (35/25)

200 Meter Run

10 Bar Over Burpee

20 Weighted Crunches

100 Meter Run

5 Bar Over Burpees

25 Weighted Crunch

 

 

 

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WOD: “For Time” -Wed 7.2.14

Skill:  Squat Clean

 

For Time

50 Cal Row

5 Squat Cleans (135/95)

40 Slam Balls

5 Squat Cleans (135/95)

30 Hollow Rocks

5 Squat Cleans (135/95)

20 Bar Over Burpees

5 Squat Cleans (135/95)

10 Front Squats (135/95)

5 Squat Cleans (135/95)

 

 

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WOD: “For Time” -Wed 6.18.14

Skill:  OH Squat  5Min EMOM  of OHS

 

For Time:

 

3 Rounds

10 Snatch (75/55)

20 Front Rack Alt Lunge (75/55) 1 for 1

30 KB Swing (50/35)

 

2 Rounds

10 Snatch (95/65)

20 Weighted Step Ups (50/35)

30 Double Unders (90 Singles)

 

1 Round

10 Snatches (115/75)

20 Goblet Squats (50/35)

3 Min Plank (spend a net 3 minutes in a plank position)

 

35 Min Cap

 

*only recording the finish time

*there is no rest in between segments

*Each segment the weight of the snatch increases

 

 

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WOD: “Andy -Benchmark WOD” -Mon 6.16.14

For Time

21-15-9-15-21

Thrusters (95/65)

Full Crunch

Burpees

 

 

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Repeated from 9.3.13

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WOD: “Marcello – Benchmark WOD:” -Thurs 6.12.14

For Time

21-15-9-15-21

Power Cleans (155/85)

Wall Balls (20/14)

KB Swings (70/45)

 

 

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WOD: “Ladder” -Fri 5.30.14

21-18-15-12-9-6-3  of Front Squat (95/65)

10 Slam Balls

30 Double Unders (mod: weighted jump ropes)

10 Hollow Rocks

 

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