Blog
Part 1:
"It's goin' down"
10, 9. 8, 7, 6, 5, 4, 3, 2, 1
Deadlift @ BW
T2B
OH Walking Lunges (per leg) 25/35
Ball Slams
Part 2:
Plank Hold for time
Reminder: The gym will be closed on Monday, May 27th in observance of Memorial Day
"It's goin' down"
10, 9. 8, 7, 6, 5, 4, 3, 2, 1
Deadlift @ BW
T2B
OH Walking Lunges (per leg) 25/35
Ball Slams
Part 2:
Plank Hold for time
Reminder: The gym will be closed on Monday, May 27th in observance of Memorial Day
Published in
WOD Blog
Part 1:
3 Rounds for time, rounds and reps are listed vertically as follows:
(Round 1= 10 Pushups, 20 KB Swings, 30 cal on Rower, 10 Thrusters, 30 Box Jumps)
R1 – R2 – R3
10 – 20 – 30 Push Up
20 – 30 – 10 KB Swing
30 – 20 – 10 Row for Calories
10 – 30 – 20 Thruster 85/55
30 – 20 – 10 Box Jump
Part 2:
50 Wall Ball for time
3 Rounds for time, rounds and reps are listed vertically as follows:
(Round 1= 10 Pushups, 20 KB Swings, 30 cal on Rower, 10 Thrusters, 30 Box Jumps)
R1 – R2 – R3
10 – 20 – 30 Push Up
20 – 30 – 10 KB Swing
30 – 20 – 10 Row for Calories
10 – 30 – 20 Thruster 85/55
30 – 20 – 10 Box Jump
Part 2:
50 Wall Ball for time
Published in
WOD Blog
Part 1:
5 rounds for time, 10 reps each:
Ring Row
KB single leg deadlift (10 each leg)
Push Press 95/65
Split Squat Jumps (10 each leg)
Burpees
K2E
Part 2:
AMRAP in 1 min of Rope Climbs
5 rounds for time, 10 reps each:
Ring Row
KB single leg deadlift (10 each leg)
Push Press 95/65
Split Squat Jumps (10 each leg)
Burpees
K2E
Part 2:
AMRAP in 1 min of Rope Climbs
Published in
WOD Blog
Part 1:
5 x 2:30 min rounds / 1 min rest between rounds
each round consists of:
200 m Run
3 Power Clean 145/105
3 Burpees
With remaining time: AMRAP Double Unders
Your score is the number of DU's you complete each round
-3 min rest-
Part 2:
21-15-9 for time
Sumo Deadlift 145/105
Bar Hops
Using your Deadlift bar, perform 1 Clean & Jerk after round 1, 2 C&J after round 2, 3 C&J after round 3.
Published in
WOD Blog
Part 1: For time
Chin up hold (scaled: ring row hold)
Chin up hold (scaled: ring row hold)
Part 2: 3 Rounds
6 pullups (no kipping)
12 alternating Pistols (6 each leg)
12 Push Ups
16 Calorie Row
18 KB Swings
18 Box Jumps
24 Wall Ball
Part 3: AMRAP in 1 min
Whiteboard Wall to Bumper Plate Wall Sprints
Published in
WOD Blog
On May 6th, 2013 Katrina Galbraith Lawrence passed away from complications during child birth. As a testament to this incredible woman, she risked her life to bring into the world a healthy baby boy. Katrina left behind her husband Justus and 6 children, Kai, Te, Maya, Dax, Koa, and baby Jett.
Please show your support and buy a "Team Katrina" shirt here: http://teamkatrina.bigcartel.com/
All proceeds go directly to the Lawrence family!
Please wear Green to the WOD
34 Box Jumps for Justus (24in/20in)
Then 6 Rounds of the Following:
-14 Kettlebell Swings / for KAI the Intellectual (1.5pood/1pood),
-12 Front Squats / for TE the Karate Man (135lb/95lb),
-11 HSPU / for MAYA the gymnast,
-8 Burpees / for DAX the crazy man,
-3 Squat Cleans / for KOA who loves to leave everything clean (NOT!) (135lb/95lb)
-1 Thruster / for Jet Li the new baby thrusting himself into this world! (135lb/95lb)
Then finish with 36 Box Jumps for Katrina (24in/20in)
Rep = Children’s and Parents’ Ages
Rounds = Number of Children
Please show your support and buy a "Team Katrina" shirt here: http://teamkatrina.bigcartel.com/
All proceeds go directly to the Lawrence family!
Please wear Green to the WOD
34 Box Jumps for Justus (24in/20in)
Then 6 Rounds of the Following:
-14 Kettlebell Swings / for KAI the Intellectual (1.5pood/1pood),
-12 Front Squats / for TE the Karate Man (135lb/95lb),
-11 HSPU / for MAYA the gymnast,
-8 Burpees / for DAX the crazy man,
-3 Squat Cleans / for KOA who loves to leave everything clean (NOT!) (135lb/95lb)
-1 Thruster / for Jet Li the new baby thrusting himself into this world! (135lb/95lb)
Then finish with 36 Box Jumps for Katrina (24in/20in)
Rep = Children’s and Parents’ Ages
Rounds = Number of Children
Published in
WOD Blog
Part 1:
16, 13, 10, 13, 16
KB Highpull
Row For Calories
Front Squat 95/65
Sledge Hammer Chops
Part 2:
Overhead barbell hold for time 95/65
Published in
WOD Blog
Part 1:
4 x 3 1/2 min AMRAP
1 minute rest between each
1.
8 Medball slams
6 Wall Ball
2.
5 Hang Power Snatch 85/55
16 Mountain Climbers
3.
4 Dips
8 Air Squats
4.
6 Thrusters 85/55
4 Bar-facing Burpees
Part 2:
100 Double Unders For time (300 Singles)
4 x 3 1/2 min AMRAP
1 minute rest between each
1.
8 Medball slams
6 Wall Ball
2.
5 Hang Power Snatch 85/55
16 Mountain Climbers
3.
4 Dips
8 Air Squats
4.
6 Thrusters 85/55
4 Bar-facing Burpees
Part 2:
100 Double Unders For time (300 Singles)
Published in
WOD Blog
Part 1: For Time
50 KB Swings
-2 min rest starts when last person finishes-
Part 2: AMRAP in 20 min
20 x OH Walking Lunges 45/25
200m Run (or 250m Row)
15 x Double Unders (or 45 singles)
10 x Push Ups
5 x Strict T2B
50 KB Swings
-2 min rest starts when last person finishes-
Part 2: AMRAP in 20 min
20 x OH Walking Lunges 45/25
200m Run (or 250m Row)
15 x Double Unders (or 45 singles)
10 x Push Ups
5 x Strict T2B
Published in
WOD Blog
Part #1
For time: complete the following as a complex.
1 power clean + 1 jerk + 1 back squat = 1 rep.18, 15, 12
Power Clean 115/85
Jerk 115/85
Back Squat 115/85
*finish each round with a 30 sec plank hold on your bar!
3 minutes rest will start when last person finishes Part #1
Part #2
AMRAP in 7 min
5 Pullups (Rx: 2 Muscle Ups)
7 Sumo Deadlift Highpull 85/55
9 Box Jumps
Part #3
500 m Row for time
Published in
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