Monthly Archives: October 2015

//October

October 2015

WOD 10/30/15

2015-10-30T06:47:05+00:00

    WOD 10/30/15 10min EMOM of 1 Power Snatch+2 Overhead Squat (95/65) Conditioning: 5 Rounds: 10 Deadlift (185#/130#) 10 Ring Dips  

WOD 10/30/152015-10-30T06:47:05+00:00

WOD 10/29/15

2015-10-29T13:31:20+00:00

WOD 10/29/15 Strength: 3 Rep Pause Front Squat (3sec pause in bottom) Conditioning: 800 Run 800 Row 400 Run 400 Row 200 Run 200 Row

WOD 10/29/152015-10-29T13:31:20+00:00

WOD 10/28/15

2015-10-28T07:03:59+00:00

  WOD 10/28/15 3 Rounds of 30 Kettlebell Swings 53/35 30 Thrusters 45/35 Barbell 30 Cal Row

WOD 10/28/152015-10-28T07:03:59+00:00

WID 10/27/15

2015-10-27T05:53:00+00:00

  WOD 10/27/15 Strength: Back Squat @80%x5x5 Conditioning: 4 Rounds of: 16 Sit-ups 14 Burpees 16 Toes to Bar 14 Burpees Box Jump

WID 10/27/152015-10-27T05:53:00+00:00

WOD 10/26/15

2015-10-26T06:02:48+00:00

  WOD 10/26/15 Test: 400m Sprint for time Conditioning: 5 Rounds for time of: 48ft Overhead Walking Lunges (45#/35#) 15 Wallball Shots (20/14)

WOD 10/26/152015-10-26T06:02:48+00:00

WOD 10/23/15

2015-10-23T05:29:48+00:00

  WOD 10/23/15 Olympic Lifting: Snatch (Work up to a "Heavy" Single) Conditioning: 1 Rep of each movement during min 1, then 1 additional rep for every min there after until workload exceeds the one min time frame. -Snatch (75/55) -Overhead Squat (75/55)  

WOD 10/23/152015-10-23T05:29:48+00:00

WOD 10/22/15 “Fight Gone Bad”

2015-10-22T06:33:44+00:00

    WOD 10/22/15 Strength: Back Squat 3x10 @65% Conditioning: "Fight Gone Bad!" 3 Rounds of: Wall-ball (20/14) Sumo deadlift high-pull (75/55) Box Jump (20/20) 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 exercises. This is a five-minute round [...]

WOD 10/22/15 “Fight Gone Bad”2015-10-22T06:33:44+00:00

WOD 10/21/15

2015-10-21T06:24:07+00:00

  WOD 10/21/15 5 Rounds of: 10 Broad Jump Burpee 15 Kettlebell Swing 10 Barover Burpee 15 Deadlifts (185/130)

WOD 10/21/152015-10-21T06:24:07+00:00

WOD 10/20/15

2015-10-20T05:54:33+00:00

WOD 10/20/15 Test: 2 mins Max Effort Sit-ups Conditioning: 7 rounds for time of: 10 Push-jerk (135#/95#) 10 Pull-ups

WOD 10/20/152015-10-20T05:54:33+00:00

WOD 10/19/15

2015-10-19T05:35:30+00:00

  WOD 10/19/15 Test: 2mins ME Squats Conditioning: 4 Rounds for time of: 400m Row 16 Weighted Step-up and overs. 400m Run 16 Dumbbell Thrusters

WOD 10/19/152015-10-19T05:35:30+00:00