Monthly Archives: September 2013

//September

September 2013

09/30/13 Run/Row

2013-09-30T18:16:02+00:00

  WOD 09/30/13 Run and Row for a total of 5K for time: 800m Run 800Row 800m Run 800m Row 800mRun 800m Row 100m Run 100m Row  

09/30/13 Run/Row2013-09-30T18:16:02+00:00

WOD 09/27/13

2013-09-27T05:21:48+00:00

  27-21-15-09 Banded Overhead Squats Jumping Lunges 400m RUN

WOD 09/27/132013-09-27T05:21:48+00:00

WOD 09/26/13

2013-09-26T06:01:48+00:00

  WOD 09/25/1305 For time: 20 Wall ball shots,(20#/14#) 20 Toes-to-bar 05 Deadlift (225#/155#) 15 Wall ball shots,(20#/14#) 15 Toes-to-bar 05 Deadlift (225#/155#) 10 Wall ball shots,(20#/14#) 10 Toes-to-bar 05 Deadlift (225#/155#) 05 Wall ball shots, (20#/14#) 05 Toes-to-bar 05 Deadlift (225#/155#)

WOD 09/26/132013-09-26T06:01:48+00:00

09/24/13

2013-09-24T05:51:35+00:00

Back squat 3-3-3-3-3 reps Then, Complete as many rounds as possible in 15 minutes of: 7-Push press, (135#/95#) 10-Chest to Bar Pull-ups 15 Abmat or GHD Sit-ups  

09/24/132013-09-24T05:51:35+00:00

WOD 09/23/13 “Kelly”

2013-09-23T06:33:42+00:00

  WOD 09/23/13 "Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball

WOD 09/23/13 “Kelly”2013-09-23T06:33:42+00:00

WOD 09/19/13

2013-09-19T15:10:44+00:00

WOD 09/19/13 For time: *Cleans (95#/65#) *Shoulder to OverHead (95#/65#) *Lunges (95#/65#) 200m Run *All reps will start at 2 and increase by 2 every round until rep number 12.

WOD 09/19/132013-09-19T15:10:44+00:00

WOD 09/18/13

2013-09-18T06:18:23+00:00

  WOD 09/18/13 20 Wall Ball Shots 20 Wall Ball Sit-ups 200m Weighted Run  

WOD 09/18/132013-09-18T06:18:23+00:00

WOD 09/17/13 Tabata

2013-09-17T05:31:23+00:00

  WOD 09/17/13 Tabata Weighted Step-ups (35#/18#) One Arm Kettlebell Swings(35#/18#) Squats (35#/18#) One Arm Sumo Deadlift High Pull (35#/18#)

WOD 09/17/13 Tabata2013-09-17T05:31:23+00:00

WOD 08/16/13 “Dynamic Duo Team WOD”

2013-09-16T04:27:34+00:00

  WOD 08/16/13 "Dynamic Duo Team WOD" 100 Front Squats (105#/75#) 100 Pull-ups 100 Burpees 100 Box Jumps (24"/20") 100 Shoulder to Overhead (105#/75#) 15 min Time Cap

WOD 08/16/13 “Dynamic Duo Team WOD”2013-09-16T04:27:34+00:00

WOD 09/12/13

2013-09-12T05:47:12+00:00

  Three rounds for time of: 50 Double-unders 40 Sit-ups 30 Kettlebell swings (53#/35#) 20 Pull-ups 10 Handstand push-ups  

WOD 09/12/132013-09-12T05:47:12+00:00