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WOD ARCHIVE

  • 12/28/2012 WOD

    By admin | In WOD | on December 28, 2012

    Friday 12/28/2012 WOD: Tabata Situps 8 rounds of 20 seconds work 10 seconds rest Rest 5 minutes 5 Rounds for Time 3 MU 30 Wallball, 20/14 6 SDHP, 135/95    

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  • 12/27/2012 WOD

    By admin | In WOD | on December 27, 2012

    Thursday 12/27/2012 WOD: 3 Rounds for Time (10 min cap) 10 DL (275/185) 50 Double Unders Rest 10 minutes AMRAP 10 Minutes 30 Snatch, 75/45 30 Snatch, 135/75 30 Snatch, 165/100 You can do Power or full Snatch if need be

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  • 12/26/2012 WOD

    By admin | In WOD | on December 26, 2012

    Wednesday 12/26/2012 Coaching & Practice Double Unders {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/h7XjUbUpeHE” frameborder=”0″ allowfullscreen></iframe>{/source} WOD: 10-9-8-7-6-5-4-3-2-1 reps of: Power Clean (155/105) CTB Pull Ups KBS (55/35)

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  • 12/21/2012 WOD

    By admin | In WOD | on December 21, 2012

    Friday 12/21/2012 WOD: AMRAP 18 Minutes 20 Double Unders 15 Box Jumps, 24/20 12 Kettlebell swings 55/35 9 Toes?to?Bar Rest 10 minutes Tabata Plank holds 2 RNDS of 20 second hold 10 second rest x 8 Rest 2 minutes between rounds

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  • 12/20/2012 WOD

    By admin | In WOD | on December 20, 2012

    Thursday 12/20/2012 WOD: The other half of the tree “Twelve Barbells of Christmas” All using same 95/65# barbell 1 Deadlift2 Hang Power Clean3 Thrusters4 Shoulder Press5 Back Squat6 Push Press7 Front Squat8 Squat Clean9 Push Jerk10 Hang Power Snatch11 Overhead Squat12 SDHP Follow this order..half of a Christmas Tree Reps for each day..so Day 1 […]

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  • 12/19/2012 WOD

    By admin | In WOD | on December 19, 2012

    Wednesday 12/19/2012 WOD: Five Rounds for Time: 7 Thrusters 110/75 11 Burpees 10 minute cap (sprint) WOD 2: For time: (record total time) Run 800m Rest 2 minutes Run 600m Rest 90 seconds Run 400m

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  • 12/18/2012 WOD

    By admin | In WOD | on December 18, 2012

    Tuesday 12/18/2012 WOD: AMRAP 15 10 Burpees 25 Double Unders 10 Toes-to-Bar 25 Lunges Rest 5 Minutes 12 Power Snatch, 75/55 25 HR Push Ups 9 Power Snatch, 75/55 15 HR Push Ups 6 Power Snatch, 75/55 5 HR Push Ups

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