9min AMRAP
3 HPS, 95/65#
6 Jumping Pushups
6 Power Snatches
3 HSPU
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2013-05-31
2013-05-30
2013-05-29
2013-05-28
2013-05-28 Wod
7 Rounds
7 L-arm KB Swings, AHAP
7 Squat Clean, 95/65#
7 R-arm Kb Swings
7 Ring Rows
7 L-arm KB Swings, AHAP
7 Squat Clean, 95/65#
7 R-arm Kb Swings
7 Ring Rows
2013-05-28
2013-05-27
2013-05-27 Wod
"Forrest"
3 Rounds
20 L-pullups
30 T2B
40 Burpees
800m Run
2013-05-27
2013-05-25
2013-05-24
2013-05-24 Wod
12min of
Buy In:
400m Run
40 Ball Slams, 20/14#
then
AMRAP:
30 KB Swings, 24/16 kg
20 Pushups
10 AMSU
Buy In:
400m Run
40 Ball Slams, 20/14#
then
AMRAP:
30 KB Swings, 24/16 kg
20 Pushups
10 AMSU
2013-05-24
2013-05-23
2013-05-23 Wod
3 Rounds
45sec T2B
15sec Rest
45sec Goblet Squat, 24/16 kg
15sec Rest
45sec Double Unders
15sec Rest
45sec Push Press, 75/55#
15sec Rest
45sec Burpees
15sec Rest
45sec T2B
15sec Rest
45sec Goblet Squat, 24/16 kg
15sec Rest
45sec Double Unders
15sec Rest
45sec Push Press, 75/55#
15sec Rest
45sec Burpees
15sec Rest
1st Annual (Paleo) Cookie for Kid's Cancer Wod and Bake Sale
2013-05-23
2013-05-22
2013-05-21
2013-05-21 Wod
2 Rounds
Partner A: Timekeeper
800m Run
Partner B: AMRAP
1 Rope Climb
8 Ring Dips
16 Barbell Rollouts
Switch
Partner A: Timekeeper
800m Run
Partner B: AMRAP
1 Rope Climb
8 Ring Dips
16 Barbell Rollouts
Switch
2013-05-21
2013-05-20
2013-05-20 Wod
Part 1:
5-5-3-3-1-1-1-1
Push Press
Part 2:
4 HSWU
40 Lunges
3 HSWU
30 Lunges
2 HSWU
20 Lunges
1 HSWU
10 Lunges
5-5-3-3-1-1-1-1
Push Press
Part 2:
4 HSWU
40 Lunges
3 HSWU
30 Lunges
2 HSWU
20 Lunges
1 HSWU
10 Lunges
2013-05-20
2013-05-18
2013-05-17
2013-05-16
2013-05-15
2013-05-14
2013-05-14 Wod
12min AMRAP
6 HPS, 115/75#
?n KB Swings
n = current round
?= 2 if 32 or 28 kg KB used
?= 4 if 24 or 20 kg KB used
?= 6 if 16 or 12 kg KB used
?= 8 if 8 or 4 kg KB used
6 HPS, 115/75#
?n KB Swings
n = current round
?= 2 if 32 or 28 kg KB used
?= 4 if 24 or 20 kg KB used
?= 6 if 16 or 12 kg KB used
?= 8 if 8 or 4 kg KB used
2013-05-14
2013-05-13
2013-05-13 Wod
Death by Thruster, 115/75 + 3 K2E for 10 Rounds
If 10 rounds completed, rest 1min then: 100 Lunges + 3 K2E EMOM
If miss a round, rest 1min then: 100 OHL, 50/30# (plates) + 3 K2E EMOM
If 10 rounds completed, rest 1min then: 100 Lunges + 3 K2E EMOM
If miss a round, rest 1min then: 100 OHL, 50/30# (plates) + 3 K2E EMOM
2013-05-13
2013-05-11
2013-05-11 Wod
5 Round Partner Wod
First
Partner A: 30 BWB
Partner B: Zercher Hold, 95/65#
(can switch within 30)
then
Partner A&B: 80m Partner Carry
or
Parner A&B: 400m Run
First
Partner A: 30 BWB
Partner B: Zercher Hold, 95/65#
(can switch within 30)
then
Partner A&B: 80m Partner Carry
or
Parner A&B: 400m Run
2013-05-11
2013-05-10
2013-05-09
2013-05-09 Wod
12min Time Cap
Buy In: 21 BBRO
then AMRAP in remaining time of
3 HSPU
5 Push Presses, 115/75#
7 T2B
Buy In: 21 BBRO
then AMRAP in remaining time of
3 HSPU
5 Push Presses, 115/75#
7 T2B
2013-05-09
2013-05-08
2013-05-08 Wod
3x5min AMRAP
1min Rest in between
1st:
5 OHS, 75% of 5RM
20 Double Unders
2nd:
5 OHS
15 Double Unders
3rd:
5 OHS
10 Double Unders
1min Rest in between
1st:
5 OHS, 75% of 5RM
20 Double Unders
2nd:
5 OHS
15 Double Unders
3rd:
5 OHS
10 Double Unders
2013-05-08
2013-05-07
2013-05-06
2013-05-06 Wod
"Revenge of the Sixth"
Groups of (preferably) 5 or more must complete the following:
6000m Row
600 Air Squats
60 Manmakers, 45/25#
Working 60secs at a station - with 10secs of rest in between - switching every round for 18 Rounds
Only one person working per station, with any extra having the choice of either:
Overhead Barbell Hold, 30/15#
Parallette L-sit Hold
Once reps are completed at one station, two people may work on any of the remaining stations.
For any reps not completed within the 18 Rounds:
100m Run for every 100m left on the Row
100m Run for every 10 Air Squats left
100m Run for every 1 MM left
Groups of (preferably) 5 or more must complete the following:
6000m Row
600 Air Squats
60 Manmakers, 45/25#
Working 60secs at a station - with 10secs of rest in between - switching every round for 18 Rounds
Only one person working per station, with any extra having the choice of either:
Overhead Barbell Hold, 30/15#
Parallette L-sit Hold
Once reps are completed at one station, two people may work on any of the remaining stations.
For any reps not completed within the 18 Rounds:
100m Run for every 100m left on the Row
100m Run for every 10 Air Squats left
100m Run for every 1 MM left
2013-05-06
2013-05-04
2013-05-04 Wod
"May The Fourth Be With You"
Episode I:
Episode II:
Episode III:
Episode I:
Max Distance in 40 sec Row
Episode II:
400-Row/10 = R= 4 W Push Ups & 4 WAMSU, 45/25
Episode III:
40 Burpees
Episode IV:
400m Run, 45/25
2013-05-04
2013-05-03
2013-05-02
2013-05-02 Wod
50 AMSU
30 KB Swings, 24/16 kg
10 Front Squats, 135/95#
20 KB Swings
20 Front Squats, 115/75#
10 KB Swings
30 Front Squats, 95/65#
50 AMSU
30 KB Swings, 24/16 kg
10 Front Squats, 135/95#
20 KB Swings
20 Front Squats, 115/75#
10 KB Swings
30 Front Squats, 95/65#
50 AMSU
2013-05-02
2013-05-01
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