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WOD: “Partner WOD” -Fri 7.25.14

7RFT

Person A:

10 Pull Ups

15 Wall Balls

20 Alt Dumbbell Snatches

 

Person B:

45 Second Plank

 

Switch every time person B finishes the 45 second plank

When partners switch, person B should pick up where person A left off.

Photo Jul 25, 8 08 03 AM

WOD: “AMRAPs” -Thurs 7.24.13

12 Min AMRAP

10 KB/DB Thrusters (2 handed)

10 Plate Burpees

10 Hollow Rocks

 

2 min rest

 

12 Min AMRAP

10 Alt. KB/DB Lunges (2 handed)

10 Slam Balls

10 Weighted Crunches

 

 

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WOD: “4RFT” -Wed 7.23.14

4RFT

15 KB Swings

30 V ups

30 KB SDHP

45  Mountain Climbers (2 for 1)

*EMOM – 1 Squat Clean

25 Min Cap

 

 

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WOD: “AMAP” -Tues 7.22.14

With 5 minutes on the clock perform:

10 Snatches

20 Box Jumps

30 Full Crunches

40 Double Unders (mod: 40 WJR, 120 Singles)

With the remaining time left from the 5 minutes perform AMAP:

Shoulder to Overheads

 

2 min rest

 

REPEAT 3 MORE times

At the end of the workout you will have 4 separate scores.

 

 

 

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WOD: “Justin – BENCHMARK WOD” -Mon 7.21.14

Skill:  5-5-3-3-3 Deadlift

WOD:

100 Air Squats

40 HRPU 

20 Deadlifts (225/135)

50 Air Squats

20 HRPU 

15 Deadlifts

25 Air Squats

10 HRPU

AMAP Bar Facing Burpees

20 Minute Cap

 

 

7.1.13

6.9.14

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WOD: “Team Saturday” -Sat 7.19.14

Part 1:  7 Min AMRAP of

10 Burpees

25 Double Unders (Mod: 25WJR, 50 Singles)

 

Part II: 8 Min AMRAP

100 Air Squats

75 HRPU

50 Full Crunches

 

Part III: For Time (3 people working at once)

250 Box Overs (20″)

250 KBS (70#, 45#, 25#)

250 Step Ups Holding KB

 

Part IV: For Time

500 V-Ups

500 Mountain Climbers

400 V-Ups

400 MC

300, 300

200, 200

100,100

 

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WOD: “Fight Gone Bad” -Fri 7.18.14

Skill:  3 Snatches EMOM 10 mins

 

Fight Gone Bad Remix

Wall Balls (20/14)

Snatch (75/45)

Burpee

Push Press (75/45)

Slam Ball (30/20)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions.  The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

 

 

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WOD: “Ladder” -Thurs 7.17.14

30 min on the clock

10-9-8-7-6-5-4-3-2-1

Deadlift (205/135)

Pull Up

30 Double Unders (mod: 90 singles or 30 WJR)

20 min cap

 

3 Min Rest

then

10-9-8-7-6-5-4-3-2-1

Chest to Bar Push Ups

Weighted Crunches (45/25)

10 min cap

 

 

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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: “Partner AMRAP” -Tues 7.15.14

Partner A:

15 Banded KB Swings (50/30)

10 Front Rack Lunges (95/65) 1 for 1

5 Bar Over Burpees

 

Partner B:  Hollow Body Hold

 

Switch Every Time Someone finishes one round.

 

 

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