Workout of the day

WOD 30-09

WOD 30-09

PART 1: Back SquatBuild to a Heavy Set of 5*Score = Heaviest Load PART 2: “Abomination”AMRAP 15:21 Sit-ups15/12 Calorie Row9 Dumbbell Thrusters (50’s/35’s) [22.5/15]*Score = Rounds + Reps AFTER CLASS2-3 Sets:12-20 Strict Pull-upsRest 1 Minute Between Sets

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WOD 29-09

WOD 29-09

“Unfortunate Events”On the Minute x 30 [10 Rounds]: Minute 1: Bike Calories Minute 2: 1 Rope Climb + Max Shuttle Runs Minute 3: 1 rings M.U. + Max KB American Swing (24/16kg) *Score = Lowest Bike Calories + Lowest Shuttle Runs + Lowest A.Swing

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WOD 28-09

WOD 28-09

Part 1:5 Sets:3 Squat Cleans1 Push Jerk*for max load Part 2:PART 2: “The Rest Is History”3 Rounds For Time [20 Minute Cap]:30 Lateral Barbell Burpees20 Hang Power Cleans [52,5/35]100 Double Unders Rest 1 Minute Between Rounds *Score = Time it takes to complete the workout, including rest

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WOD 27-09

WOD 27-09

Part 1:6-8 Sets:1 Power Clean + 1 Hang Squat Clean Performed @ 75-90% 1RM Squat Clean Part 2: small Kelly3 Rounds For Time:400 Meter Run30 Box Jumps (24″/20″)30 Wall Balls (20/14)*time cap 20′

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WOD 26-06

WOD 26-06

PART 1: Strict PressBuild to a Heavy Set of 3*Score = Heaviest Load PART 2: “Lynne’s Twin”AMRAP 20:500 Meter Bike ErgMax Unbroken Push Jerks [60/40]500 Meter Bike ErgMax Unbroken Strict Pull-ups*Score = Total RepsMODIFICATIONS 500m BIKE:-200m Run-400m Ski-15 Cal Ass. Bike-250m Row AFTER CLASS2-3 Sets:12-20 Strict Ring Dips

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WOD 24-09

WOD 24-09

“Restless Legs”[Teams of 2]AMRAP 30:12 Toes to Bar20 Double Dumbbell Reverse Lunges (50’s/35’s)[22.5/15] *Partners Switch After 500/400m Row *Score = Rounds + Reps AFTER CLASS3-4 Sets:3-4 Reps @ 75-80% @1 RM Back Squat 5-6 Second Eccentric

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WOD 23-09

WOD 23-09

“Well Rounded”10 Rounds For Time:3 Clean and Jerks [75/50]200 Meter Run1 Round of “Cindy” *Score = Time it takes to complete the workoutTIME CAP 30′

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WOD 22-09

WOD 22-09

PART 1: Back SquatBuild to a Heavy Set of 8 *Score = Heaviest Load PART 2: “Supper Time” [Teams of 2]AMRAP 15′:Calories on the Bike *One Partner completing cals on the bike while one completes 100m Farmers Carry, switch when carrying Partner returns. AFTER CLASSAccumulate 3:00 in an L-Sit,Every Break: 5 Strict Pull-Ups

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WOD 21-09

WOD 21-09

“Pyramid Scheme”For Time [30 Minute Cap]:20 Double Unders, 2 Hang Snatches40 Double Unders, 4 Hang Snatches60 Double Unders, 6 Hang Snatches80 Double Unders, 8 Hang Snatches100 Double Unders, 10 Hang Snatches Directly Into… 30 Sit-ups, 1,000 Meter Run30 Sit-ups, 800 Meter Run30 Sit-ups, 600 Meter Run30 Sit-ups, 400 Meter Run30 Sit-ups, 200 Meter Run Barbell:… Read more »

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WOD 20-09

WOD 20-09

“PART 1: Deadlift Build to a Heavy Single *Score = Heaviest Load PART 2: “Ball Don’t Lie” [Teams of 3]AMRAP 21:Alternating Stations for Total Reps, Each partner starts at a different station:1:00 Row1:00 Wall Balls1:00 Rest AFTER CLASS Strict Weighted Pull-Ups:3-4 Sets:6-12 Strict Weighted Pull-ups Rest 2 Minutes Between Sets

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