Monthly Archives: October 2014

10/31/2014 WOD

Attack of the zombies 800 M Run 20 KB Swings 55/35# 40 Air squats 60 sit-ups 40 Russian twists 25# 20 goblet squats 55/35# 400 M Run Class will be divided up into 2 groups, the Living and the Zombies. … Continue reading

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10/30/2014 WOD

Strength – build up to a 1RM – snatch balance EMOM – 15 minutes – calorie row 15/12 – 12 SDHP 95/65# – 40 double unders Alternate each movement each minute Elements WOD For time 400 M Run 15 deadlifts … Continue reading

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10/29/2014 WOD

Warm up 1 minute plank holds 3 rounds – front hold – left – right – front – rest For time 50 double unders 40 sit-ups 30 push-ups 50 double unders 30 sit-ups 20 push-ups 50 double unders 20 sit-ups … Continue reading

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10/28/2014 WOD

Filthy fifty Box jumps 24/20″ Jumping pull-ups KB Swings 35# Walking lunges L R=2 K2E’s Push press 45# Back ext 45# Wallballs 20/14# Burpees Double unders Elements WOD 12 minute AMRAP 7 box jumps 7 push-ups 7 hang power snatch

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10/27/2014 WOD

Strength 3RM thruster 3-3-3 – between sets = 8 strict or weighted pull-ups 15 min AMRAP 20 burpees 400 M run 20 burpees 400 M run 20 thrusters 95/65# 15 thrusters 135/85# 10 thrusters 155/105# ME thrusters 205/135# Elements WOD … Continue reading

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10/24/2014 WOD

“Chelsea” 5 pull-ups 10 push-ups 15 squats Each minute on the minute for 30 minutes

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10/23/2014 WOD

Burgener Warmup 3 minute AFAP 500/450 M Row ME snatches 95/65# Rest 3 minutes 3 minute AFAP 450/400 M Row ME snatches 135/95# Rest 3 minutes 3 minute AFAP 400/350 M Row ME snatches 185/135# Elements WOD 16 minute AMRAP … Continue reading

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