Monthly Archives: September 2014

//September

September 2014

WOD 09/30/14

2014-09-30T05:46:47+00:00

WOD 09/30/14 Strength: 15mins to work up to a HEAVY 2 sec Pause Front Squat Conditioning 30 Clusters for time (135#/95#) *5 Burpess penalty for every break

WOD 09/30/142014-09-30T05:46:47+00:00

WOD 09/29/14

2014-09-29T04:43:57+00:00

WOD 09/29/14 4 rounds for time of: 15 Pull-ups 30 Kettlebell swings  (53#/35#) 60 Double-unders

WOD 09/29/142014-09-29T04:43:57+00:00

WOD 09/26/14

2014-09-26T05:17:47+00:00

  WOD 09/26/14 Strength: Pause Back Squats Conditioning: 21-18-15-12-9-6-3 reps for time of: Deadlift (185#/130#) Bar Over Squat Jumps (Full squat before jumping over barbell)  

WOD 09/26/142014-09-26T05:17:47+00:00

WOD 09/25/14

2014-09-25T05:52:37+00:00

  WOD 09/25/14 Barbell Work: 3 Position Clean (High to Low) Conditioning: 5 Rounds 4 Wall Walks 8 Burpee Box Jumps 16 Sit-ups

WOD 09/25/142014-09-25T05:52:37+00:00

WOD 09/24/14

2014-09-24T05:20:05+00:00

  WOD 09/24/14 A buy-in of 20 Weighted Lunges (115#/85#) Then 3 Rounds of: 15 Toes to Bar 20 Push Ups With a buy-out of 20 Weighted Lunges (115#/85#)

WOD 09/24/142014-09-24T05:20:05+00:00

WOD 09/23/14

2014-09-23T05:37:13+00:00

  WOD 09/23/14 Strength: 5 Rep Front Squats Conditions: 2K Row for time

WOD 09/23/142014-09-23T05:37:13+00:00

WOD 09/22/14

2014-09-22T05:00:17+00:00

    WOD 09/22/14 4 Rounds for time of: 400m Row 15 Box Jumps (24"/20") 400m Run 15 Dumbbell Thrusters

WOD 09/22/142014-09-22T05:00:17+00:00

WOD 09/19/14

2014-09-19T05:11:44+00:00

  WOD 09/19/14 Rowing Test ME 500m Row for time Conditioning: 4 Rounds for time: 20 Kettlebell swings (53#/35#) 20 Box Jumps (24"/20") 20 Sumo Deadlift High-pulls (53#/35#) 200m Run  

WOD 09/19/142014-09-19T05:11:44+00:00

WOD 09/18/14

2014-09-18T05:19:14+00:00

  WOD 09/18/14 Strength: 15min to find a heavy 2 rep overhead squat Conditioning: 5 rounds for time of: 7 Front squat (155#/105#) 7 Chest-to-bar Pull-ups

WOD 09/18/142014-09-18T05:19:14+00:00

WOD 09/17/14

2014-09-17T05:22:53+00:00

WOD 09/17/14 WOD A) "Annie" 50-40-30-20-10 reps of: Double-unders Sit-ups WOD B) 5 Rounds for time of: 10 Deadlifts (185#/125#) 10 Wall Ball Shot (20#/14#)

WOD 09/17/142014-09-17T05:22:53+00:00