Monthly Archives: July 2013

7/31/2013 WOD

For time – 7 minute time cap 3 rounds 5 muscle ups 5 HSPU Then complete 30 OH lunges 45/35# (l/r = 2) Rest 1 minute For time – 7 minute time cap 20 KB swings 55/35# 10 – 5 … Continue reading

Posted in WOD | Leave a comment

7/30/2013 WOD

For Time: 10 Power Snatches 135/93# then 4 rounds of 400 M Run 10 Deadlifts 135/93# 5 Thrusters 135/93#

Posted in WOD | 1 Comment

7/26/2013 WOD

For Time 5 Rounds of 12 Pullups 200 M Run Rest For Time 5-15-30-15-5 Situps Squats Pushups Compare to 3/18/2013 (Goldmembers first WOD)

Posted in WOD | 1 Comment

07/25/2013 WOD

For Time 15-12-9 Reverse Grip Pullups (strict – no kip) Box Jumps 24″/18″ Row 500 Meters (no rest before or after 15-12-9 Box Jumps 24″/18″ Inverted pushups 24″/18″

Posted in WOD | 1 Comment

7/24/2013 WOD

For max number of rounds: In one minute complete: 1 Sumo Deadlift Highpull (115#/75#) 3 Burpee Lateral Jumps Every minute add 1 SDHP Go until you cannot complete the round in one minute Compare to 11/27/2012

Posted in WOD | Leave a comment

7/23/2013 WOD

Max Front Squat 2-2-2-2 For Time “The Franz” 10-9-8-7-6-5-4-3-2-1 Deadlift 135/93# Hang Power Clean 135/93# Toes 2 Bar

Posted in WOD | 1 Comment

7/22/2013 WOD

7 Minute AFAP 1500 M Row (8/6 setting) With the remaining time complete as many Wallballs as possible 20/14# at 10′ REST 1 MINUTE 7 Minute AFAP 5 Rounds of Cindy With the remaining time complete as many burpees as … Continue reading

Posted in WOD | Leave a comment