WOD 1/31

January 31, 2012 | Posted in Daily WOD, Uncategorized | By

Skill of the Week:

Squat, Squat, Squat

WOD:

3rds For Time:

500m- Row

5- Pistols (each leg)

15- Kettle Bell Swings #53/#70

 

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WOD 1/30

January 29, 2012 | Posted in Daily WOD, Uncategorized | By

Hydrostatic Body Fat Test Today!!!!

Skill of the Week:

Squat, Squat, Squat

WOD:

“J.T.”

For Time 21-15-9 reps of

Handstand push-ups

Ring Dips

Push-ups

 

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WOD 1/28

January 28, 2012 | Posted in Daily WOD, Uncategorized | By

Friends and Family Day!!!!

WOD:

With a partner: 20min AMRAP

#1- Runs around building (250m)

#2 – AMRAP of

5- Reverse Sit-ups

7- Flash Push-ups

9- Air-Squats

Then you switch, picking up where your partner left off!!!

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WOD 1/27

January 27, 2012 | Posted in Daily WOD, Uncategorized | By

Skill of the Week

Kipping Pull-ups

WOD:

Full Clean 3-3-3-3

Then:

5 Min AMRAP

5- Jumping Lunges

10m- Bear Crawl

 

 

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WOD 1/26

January 26, 2012 | Posted in Daily WOD, Uncategorized | By

Skill of the Week

Kipping Pull-ups

WOD:

Press- 5-5-5

Then 3rds for Time:

12- Jumping Squats

6- Pull-ups

 

 

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WOD 1/25

January 25, 2012 | Posted in Daily WOD, Uncategorized | By

Skill of the Week

Kipping Pull-ups

WOD:

“Conditioning Test”

1 min- Max Rep Push-ups

1 min- Max Rep Sit-up (Abmat)

Max Effort- 300yd Shuttle Sprint

Max Effort- 5-10-5yd Sprint

Max Effort- Broad Jump

This should be close enough Robby

 

 

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WOD 1/24

January 24, 2012 | Posted in Daily WOD, Uncategorized | By

Skill of the Week

Kipping Pull-ups

WOD:

Dead Lift 3-3-3

Then 7min AMRAP

10- Double Unders

8- Med Ball Cleans #14/#20

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WOD 1/23

January 23, 2012 | Posted in Daily WOD, Uncategorized | By

Skill of the Week

Kipping Pull-ups

WOD:

Front Squat 5-5-5

Then 3 rds for time of:

15- Thrusters #35/#55

30- Sit-ups (GHD)

Sub – 45 abmat Sit-ups for GHD

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WOD 1/21

January 21, 2012 | Posted in Daily WOD, Uncategorized | By

Friends and Family Day!!!

WOD:
“Filthy Fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Scaled: With a partner each doing 25 reps
Scale each exercise as needed!

Click Image

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WOD 1/20

January 20, 2012 | Posted in Daily WOD, Uncategorized | By

Skill of the Week:
Kettle Bell Work

WOD:
Every Min on the Min for 20 mins
2- Pull-up
2- Toes to Bar

Click Image

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