Monthly Archives: November 2013

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November 2013

WOD 11/15/13

2013-11-15T06:07:09+00:00

  WOD A 5 Rounds of: 2min ME Row 30 sec Rest WOD B 12min AMRAP of: 400m Run with a 30 sec rest between each 400m Run

WOD 11/15/132013-11-15T06:07:09+00:00

WOD 11/14/13

2013-11-14T07:33:12+00:00

  WOD 11/14/13 Strength 12 mins to find your 1RM Overhead Squat Conditioning 3 Rounds of: 50 Double-Unders 30′ Walking OH Lunges (95#/65#) 10 Snatches (95/65#)

WOD 11/14/132013-11-14T07:33:12+00:00

WOD 11/13/13

2013-11-13T07:07:18+00:00

WOD 11/13/13 2 Rounds for time: 35 Burpees 25 Sit-ups 15 Kettlebell swings (53#/35#) 25 Weighted Step-ups  (24",20#/20", 14#) 35 Wall Balls (20#/14#)

WOD 11/13/132013-11-13T07:07:18+00:00

WOD 11/12/13

2013-11-12T07:20:13+00:00

WOD 11/12/13 Strength : 12min 3RM Front Squat Conditioning: 3 Rounds For time of: 11 Squat Cleans 12 Front Squats 13 Clean Pulls (Entire WOD is done with 55% of 3RM Front Squat)

WOD 11/12/132013-11-12T07:20:13+00:00

WOD 11/11/13 Hero WOD “Weaver”

2013-11-11T07:28:07+00:00

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. [...]

WOD 11/11/13 Hero WOD “Weaver”2013-11-11T07:28:07+00:00

WOD11/07/13

2013-11-07T06:27:17+00:00

  WOD 11/07/13 Strength/Skill 12mins to find 1RM Hang Clean Conditioning: 7 rounds for time of: 7 Push jerk (155#/105#) 7 Chest to bar pull-ups 7 Burpees

WOD11/07/132013-11-07T06:27:17+00:00

WOD 11/06/13

2013-11-06T05:59:53+00:00

WOD 11/06/13 100 Double Unders Buy-in Then, 5 Rounds of: 10 KB Swings (53#/35#) Weighted Walking Lunges (Across Mats with KB 54#/35#) 10 KB Sumo Deadlift High Pull (54#/35#) Weighted Walking Lunges (Across Mats with KB 54#/35#) Then, 100 Double Under Buy-out

WOD 11/06/132013-11-06T05:59:53+00:00

WOD 11/05/13

2013-11-05T15:20:41+00:00

  3 Rounds for Time of: 3 Power Snatch (95#/65#) 15 Overhead Squat (95#/65#) 400m Run

WOD 11/05/132013-11-05T15:20:41+00:00

WOD 11/04/13

2013-11-04T06:23:05+00:00

WOD 11/04/13 Strength 15 min to establish a 20 Rep Back Squat (work up to at least 60% of max before attempting) Conditioning 4 Rounds for time of: 5 Pull-ups 5 Wall Ball Shots (20#/14#) 10 Push-ups 5 Wall Ball Shots (20#/14#) 15 Squats

WOD 11/04/132013-11-04T06:23:05+00:00