Monthly Archives: October 2013

10/21/2013 WOD

A.) 8 Minutes to find your 1RM – Clean Rest 2 Minutes B.) 8 Minute AMRAP Max number of cleans – 90% of 1RM Rest 2 Minutes C.)Tabata (four rounds) -Hollow Rocks -Toe Touches

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10/11/2013 WOD

For time 3 rounds of 15 front squats 95/65# 15 power snatch 95/65# Begin and end the WOD with 25 sit-ups.

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10/10/2013 WOD

For time (20 Minute time limit) 10 HSPU 10 Ground 2 OH 205/135# 10 Bar Facing Burpees rest 1 minute (change weight at this time) 10 HSPU 10 Ground 2 OH 185/125# 10 Bar Facing Burpees rest 1 minute (change … Continue reading

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10/9/2013 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

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10/8/2013 WOD

20 Minutes to find your 1RM of Power Clean and Jerk 10 Minute AMRAP 8 Thrusters 95/65# 15 Med Ball Sit ups 20/14#

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10/7/2013 WOD

For Time 200 M Run 21 Box Jumps 24/20″ 21 KB Swings 55/35# 200 M Run 15 Wallballs 20/14# 15 Pullups 200 M Run 15 Box Jumps 24/20″ 15 KB Swings 55/35# 200 M Run 21 Wallballs 20/14# 21 Pullups … Continue reading

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10/4/2013 WOD

For Time: 50 Ground 2 OH 45/35# 400 M Run 50 Russian Twists 25# 40 Wallballs 20/14# 30 Pullups 400 M Row 50 Pushups 400 M Run 30 Box Jumps 24/18″

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