W.O.D.

Workout Of The Day

  • September 10, 2013

    WOD 1: (not measured) Taste of Tabata

    push ups, squats, sit ups, burpees

    SKILL: L Sits - 10 x 10

    WOD 2: 30 RFT

    Bear Complex (65/95)

  • September 9, 2013

    WOD: 1 RFT

    200 m OH walking lunge (25/45)

    400 m run

    20 pull ups

    50 weighted sit ups (25/45)

    20 push ups

    400 m run

    200 m OH walking lunge (25/45)

     

  • September 7, 2013

    2 Rounds (not measured)

    100 m Russian Kicks

    100 m High Knees (slow)

    100 m Broad Jump

    100 m Side Shuffle

    100 m Butt Kicks

    WOD: AMRAP 20

    10 Thrusters (65/95)

    10 Box Jumps (20/24)

    2 Wall Walkers

  • September 6, 2013

    3 Rounds (not measured)

    10 DU's

    10 Push Ups

    10 OHS (PVC)

    10 Sit Ups

    Stretching & Mobility

     

    TEAM WOD:

    2 Rope Climbs

    50 Power Cleans (95/135)

    100 Squats

    800 m Bar Carry

    (one partner works and the other holds plank)

     

     

  • September 5, 2013

    Benchmark WOD:  "Filty 50"

    50 Box Jumps 20/24

    50 Jumping Pull Ups

    50 KBS

    50 Walking Lunges

    50 K2E

    50 Push Press

    50 Back Extension

    50 Wall Ball Shots 14/20

    50 Burpees

    50 Double Unders

  • September 4, 2013

    Skill: OHS

    Buy In: 5 Rounds of 60 sec. plank holds

    WOD: 3 RFT

    800 m run

    20 DB Snatch (25/40)

    10 Tire flips (170/300)

    Cash out: 30 pull ups

     

  • September 3, 2013

    1 Round (not measured)

    200 m run

    20 pull ups

    20 squats

    200 m run

    Mobility and Stretching (5 min)

    Skill: OHS

    WOD: 2 RFT

    50 sit ups

    25 OHS

    50 wall balls (14/20)

    25 KB swings (35/45)

    50 push ups

     

    Post time to comments.

  • September 2, 2013

    3 Rounds (not measured)

    10 pull ups, push ups, squats, T2B, KB swings

    Skill: OHS

    WOD:  EMOM 5 burpees plus as many box jumps (20/24) as possible to finish the minute.  Repeat until 100 box jumps are completed.

     

    Post time to comments.

  • August 31, 2013

    Hero WOD: "Hotshots 19"

    Six rounds for time:

    30 squats

    19 Power Cleans (95/135)

    7 Strict Pull ups

    400 m Run

     

    Post time to comments.

  • August 30, 2013

    WOD:  "Fran"

    21-15-9

    Thursters (65/95)

    Pull ups

     

    Post time to comments.

  • August 29, 2013

    AMRAP 25

    5 Deadlifts (180/265)

    3 HSPU

    200 m Run

     

     

    Post reps to comments.

     

  • August 28, 2013

    Warm Up: (not measured) 3 rounds

    100 m high knee

    20 singles

    100 m butt kicks

    20 singles

    100 m karaoke

    WOD " Gabby" For Time

    100 squats

    90 sit ups

    80 Kettlebell swings

    70 walking lunges

    60 push press

    50 push ups

    40 wall balls

    30 box jumps

    20 burpees

    10 pistols

     

    Post time to comments.

     

     

     

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