Posts Categorized: WOD

WOD Tuesday Oct 25, 2011

10 cleans (135/95) 20 pushups (hands come off the floor at the bottom) 5 rounds Remember the review from a few days ago on what a “clean” is. Also, after Tuesday there will be no more barbells for a few days. We promise. Maybe.

WOD Friday Oct 21, 2011

Partner WOD 4 tasks 3000m row 6 laps farmer walk (70/45) 6 mins plank with 45/25 on your back 6 laps run The tasks must be accomplished by the team, not individually. In other words, the two athletes must row 3000m combined, not 3000m each. Both members of the team can be working at the more »

WOD Thursday Oct 20, 2011

100 double unders 90 flutter kicks (per leg) 80 walking lunges (total) 70 russian twists (total) (20/14) 60 squats 50 presses (45/35) 40 box jumps 30 kb swings (55/35) 20 burpees 10 wall climbs

WOD Wednesday Oct 19, 2011

1 pullup 2 deadlifts (Option 1: bodyweight; Option 2: 135/95) 3 situps AMRAP in 18 mins. Add 1 rep per round. No kipping pullups until round 6.

Just to clarify a few things…

When the WOD calls for a clean, you must pass through a full front squat before standing the weight up in the rack position. For a power clean, the bar starts (on the floor) and ends (in the rack position) the same as with a clean, except that you are not required to perform a more »

WOD Tuesday Oct 18, 2011

Part 1: clean and jerk skill work (15-20 mins) Part 2: WOD 4 rounds, 2 minutes per round, 1 minute rest in between rounds. Each round begins with 5 clean and jerks (155/115). With remaining time in each round do burpees (round 1), situps (round 2), box jumps (round 3), and pullups (round 4). Your more »

WOD Monday Oct 17, 2011

Wallballs (20/14 to the 10′ line) Double Unders 50/40/30/20/10 Farewell, Paul! Thanks for showing us what we are all capable of.

WOD Thursday Oct 13, 2011

12 deadlifts 9 hang power cleans 6 front squats 3 push presses 5 rounds at 135/95 Henceforth this WOD shall be named Williams.

WOD Wednesday Oct 12, 2011

Pushups Knees to Elbows Jumping Pullups (Option 2: Regular Pullups — kipping is ok) Box Jumps Wallballs 4 minutes at each exercise, with 1 minute rest in between exercises. You may go in any order you want. Your score is total reps accomplished.

WOD Tuesday Oct 11, 2011

400m run or row 10 overhead squats (95/65) 15 burpees 4 rounds 400m run or row Begin and end with a run or row. You can run first or row first, your choice, but if you run first you must row at the end, and vice versa.

WOD Monday Oct 10, 2011

7 handstand pushups (or 30 second handstand hold) 14 kb swings (55/35) 21 situps AMRAP in 18 minutes

WOD Friday Oct 7, 2011

Chelsea 5 pullups 10 pushups 15 squats Each minute on the minute for 30 minutes. Your score is the number of rounds you are able to complete. After 30 rounds add one rep per exercise per round until you are unable to complete the round within a minute. For example, round 31 is 6 pullups, more »

WOD Thursday Oct 6, 2011

Push Press 3-3-3-3-3 reps Feel free to throw some max effort split jerks in there too if you want.

WOD Wednesday Oct 5, 2011

Part 1: WOD 10 deadlifts (245/165) 20 double unders 5 rounds Part 2: MobilityWOD #11

WOD Tuesday Oct 4, 2011

5 tasks 1000m row 2 laps farmer’s walk carrying one KB per arm (55/35) 50 thrusters (45/35) 100 pushups 10 GHD situps Exercises and reps can be broken up in any way you wish. The farmer’s walk is just that — a walk. Walk as fast as you want, but DO NOT RUN.

WOD Monday Oct 3, 2011

10 wallballs 10 toes to bar 10 box jumps AMRAP in 15 mins (CF Mainsite WOD from Sep 26, 2011)