- 3 Squat Snatches
B: Partner WOD for Time
6 RFT
- 500m Row
- 50 Double Unders
(Rower is always occupied)
Oct 31, 2013
Oct 30, 2013
WOD: 30 Oct, 2013
A: 12 minute to find 1RM Back Squat
B: 3-3-3-3 Heavy Back Squat
C: For Time
- 100 Wallballs
- 75 Push Press (75/45)
- 50 Abmats
- 25 Muscle Ups
***20 minutes time cap***
Oct 29, 2013
WOD: 29 Oct, 2013
A: "DT"
Buy In: 50 Double Unders
5 RFT
- 12 Deadlifts (155/105)
- 9 Hang Cleans (155/105)
- 6 Shoulder to Overhead (155/105)
Cash Out: 50 Double Unders
Oct 28, 2013
WOD: 28 Oct, 2013
A: "King Kong" (Modified)
3 RFT
- 1 Deadlift (405 lbs)
- 2 Muscle ups
- 3 Squat Cleans (225 lbs)
- 4 Hand Stand Push Ups
Oct 27, 2013
WOD: 27 Oct, 2013
A: For Time
- Front Rack Lunges (95/65)
- Push Press (95/65)
B: Skill Work
- Your choice
Oct 25, 2013
Oct 24, 2013
WOD: 24 Oct, 2013
A: Row 1000m for time
-Rest 3 minutes-
B: Row 1000m for time
C: 7 RFT
- 7 Overhead Squats (135/95)
- 7 Toes to Bar
Oct 23, 2013
WOD: 23 Oct, 2013
A: "Sally up" WOD
B: 16 minutes AMRAP
- 1 minute DB Snatch alt arms(75/50)
- 1 minute Box Jump (24/20)
- 1 minute Calorie Row
- 1 minute rest
(4 Rounds)
Oct 22, 2013
WOD: 22 Oct, 2013
A: EMOM 10 Minutes
- Snatch Heavy x2 (touch and go)
B: For Time
- Clean and Jerk (135/95)
- 20 Abmats (in between rounds)
Oct 21, 2013
WOD: 21 Oct 2013
Buy-in: 800m Run
15 Muscle ups
50 Double unders
20 Thrusters (95/65)
50 Double unders
25 HSPU
50 Double unders
30 KB Swings (2/1.5)
50 Double unders
35 Box jumps
50 Double unders
Cash-out: 50 Burpees
Oct 19, 2013
WOD: 19 Oct, 2013
A: 2000m Row for time
B: 15 minutes mobility
C: Work up to 4RM touch and go Squat Clean
D: 5 RTF
- 20 Push-ups
- 20 Toes to Bar
Oct 17, 2013
WOD: 17 Oct, 2013
A: For Time
- Deadlifts (225/155)
- HSPU
B: Back Squat 3-3-3-3-3-3
C: Weighted Lunges 10-10-10
Oct 15, 2013
WOD: 15 Oct, 2013
A: 15 minutes to work up to Heavy 3 rep max Power Snatch.
B: 15 minutes to work up to Heavy 3 rep max Squat Snatch.
C: For Time
Power Snatches (115/75)
- 10 Pistols (5 each leg)
- 30 Double Unders
***10 Pistols and 30 DUs after every rounds of Snatches.
Oct 14, 2013
WOD: 14 Oct, 2013
A: Front Squat 3-3-3-3-3
B: Weighted Lunges 10x3
C: 2 RFT
- 25 Wallballs
- 25 Power Cleans (95/65)
- 25 Burpees
- 25 Double Unders
***Rest 5 minutes between rounds***
Oct 13, 2013
WOD: 13 Oct, 2013
A: Heavy "DT" Partner Modified
5 RFT (each alternating)
- 12 Deadlifts (185/105)
- 9 Hang Cleans (185/105)
- 6 Shoulder to Overhead (185/105)
B: EMOM 10 Minutes
- 3 Weighted Pull-ups
C: EMOM 10 Minutes
- 10 Ring Dips
Oct 12, 2013
WOD: 12 Oct, 2013
A: 5 RFT
- 10 Deadlifts (275/185)
- 20 push-ups
- 40 Double Unders
Rest
B: 600m Row fot Time
WOD: 11 Oct, 2013
A: 5 Minute AMRAP
- 7 Thrusters (95/65)
- 7 Burpees
Rest 2 Minutes
5 Minute AMRAP
- 7 Thrusters (95/65)
- 7 Burpees
B: 1RM Front Squat
Oct 10, 2013
WOD: 10 Oct, 2013
A: Heavy Jerks 3-3-3-3-3-3-3
B: For Time
- 200m Run
- 20 Power Snatches (135/95)
- 200m Run
- 20 Clean and Jerks (135/95)
- 200m Run
- 20 Muscle Ups
- 200m Run
Oct 9, 2013
WOD: 9 Oct, 2013
A: Deadlift: 5-5-5-5-5
B: 5 RFT
- 10 Power Cleans (135/95)
- 15 Toes To Bar
- 20 Box Jump (24-20)
Oct 8, 2013
Oct 7, 2013
WOD: 7 Oct, 2013
A: 10 minutes – on the minute
- 5 Squat clean thruster (135/95)
—- Rest 5 min —-
B: 3 Rounds
- 30 Hang squat snatch (75/45)
- 30 Wall ball (20/14)
—- Rest 3 min —-
C: 5 Rounds
- 300m Row
- 50 Double unders
Oct 3, 2013
WOD: 3 Oct, 2013
A: For time:
- 100 Tabata Squats (20 sec go, 10 rest)
- 40 DB Push Press (75/50)
- 25 Abmat Sit-ups
- 30 DB Push Press (75/50)
- 25 Abmat Sit-ups
- 20 DB Push Press (75/50)
- 25 Abmat Sit-ups
- 10 DB Push Press (75/50)
- 25 Abmat Sit-ups
Oct 2, 2013
WOD: 2 Oct, 2013
A: AMRAP in 10 Minutes
- 3 Power Cleans (185/135)
- 1 Bar Muscle Up ( increase by 1 every round)
B: 500m Row for Time
No rest
C: 100 Double Unders for time
Oct 1, 2013
WOD: 1 Oct, 2013
A: Back Squat 3-3-3-3-3-3-3
B: Death by Snatches (95/65)
- 1 snatch every minute on the minute increasing by 1 snatch every minute until failure.
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