Monthly Archives: September 2014


September 2014

WOD 09/16/14


  WOD 05/16/14 Strength: 1 rep Clean+ 2 rep Front Squat Max Conditioning:   2 Rounds for time of: 100m Run 10 Pull-ups 200m Run 20 Push-ups 100m Run 10 Pull-ups 200m Run 20 Push-ups

WOD 09/16/142014-09-16T05:36:45+00:00

WOD 09/15/14


WOD 09/15/14 3 Rounds of: 1min Weighted Lunges 1min Ground to Overhead 1min Squats 1min Shoulder to Overhead 1min Weighted Sit-ups 1min REST  

WOD 09/15/142014-09-15T05:12:01+00:00

WOD 09/12/14


  WOD 09/12/14    1000m Row Buy-in Then, Two rounds for time of: 80 Double-unders 40 Sumo Deadlift High-pulls (95#/65#) 30 Abmat Sit-ups  

WOD 09/12/142014-09-12T05:46:57+00:00

WOD 09/10/14


WOD 09/10/14 WOD A) 3mins Max Effort Walking Lunges WOD B) 7 rounds for time of: 10 Push-jerk (135#/95#) 10 Pull-ups

WOD 09/10/142014-09-10T05:41:31+00:00

WOD 09/09/14


WOD 09/09/14 Strength: 15 min to achieve a "HEAVY" 20 rep Back Squat Conditioning: 100 Burpees *Start with the 100m Run then run 100m every 2 min until the 100 Burpees are complete...

WOD 09/09/142014-09-09T06:04:07+00:00

WOD 09/08/14 “Helen”


  WOD 09/08/14 "Helen" 3 Rounds for time: 400m Run 21 Kettlebell (53#/35#) 12 Pull-ups  

WOD 09/08/14 “Helen”2014-09-08T04:44:44+00:00

WOD 09/05/14 “Fight Gone Bad”


  Ohhhh yeah ladies and gentlemen, the time has come to give "Fight Gone Bad" a shot!!! WOD 09/05/14 Three rounds of: Wall-ball (20#/14#) Sumo deadlift high-pull (75#/55#) Box Jump (20/14#) Push-press (75#/55#) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between [...]

WOD 09/05/14 “Fight Gone Bad”2014-09-05T03:24:12+00:00

WOD 09/02/14


  WOD 09/02/14 WOD A) 8 attempts to find a HEAVY Clean and Jerk With a 12 min continuously running clock you will has a 1:30min for each attempt. WOD B) 2 Rounds for time 30 Pull-ups 50 Sit-ups 30 Overhead squat (75#/55#) 50 Double-unders  

WOD 09/02/142014-09-02T05:19:30+00:00