Recent WODS

Posted by : chrissy | 01/21/2018 | Comments: 0
Score Type:

 

Winter "MURPH"

AFAP

1600m Row/Ski

5 Rounds:

20 Pullups

40 Pushups

60 Air Squats

1600m Row/Ski

Author: Anonymous (not verified)

Recent Wods

  • Posted by : chrissy | 03/26/2016 | Comments: 0
    Score Type:

    A. Power Snatch 5-5-5-3-3-3-1-1-1 (ascending)

     

    B1.  5x10 Back Squats (230/180)(190/140)(140/100)

    B2. 5x20 Pushups

    ***rest 90s after each set of pushups

  • Posted by : chrissy | 03/25/2016 | Comments: 0
    Score Type: For Time

    Open 16.5

     

    21-18-15-12-9-6-3

     

    Thrusters (95/65)

    Bar Facing Burpees

  • Posted by : chrissy | 03/25/2016 | Comments: 0
    Score Type:

    6 Rounds - 30sec on/off

    Bench Press

    American Kettlebell Swings (53/35)

    Wall Balls (20/14)

    Plate Lunges (45/25)

    Axle Bar S2OH

  • Posted by : chrissy | 03/23/2016 | Comments: 0
    Score Type: For Time

    AFAP w/partner

    120-100-80-60-40

    Burpees

    Weighted Situps

    Box Jumps (24/20)

  • Posted by : admin | 02/27/2016 | Comments: 0
    Score Type: For Repetitions

    Complete as many rounds and reps as possible in 20 minutes of:
    25-ft. overhead walking lunge
    8 burpees
    25-ft. overhead walking lunge
    8 chest-to-bar pull-ups

    Men lunge 95 lb.
    Women lunge 65 lb.

  • Posted by : chrissy | 02/03/2016 | Comments: 0
    Score Type: For Time

    A1. 10x3 Close Grip Bench (across)

    A2.  10x3 Reverse Grip Bentover Rows (135/95)

    B.  AFAP

    100 Prisoner Lunges

    100 Russian KBS (you choose weight)

  • Posted by : admin | 02/03/2016 | Comments: 0
    Score Type: For Rounds

    Strength:

    8 Sets of 4 Front Squats

    Ascending Weight

    Metcon:

    9 Minute AMRAP

    12 Toes to Bar

    6 Hand stand Push-ups

    12 Burpees

  • Posted by : admin | 01/31/2016 | Comments: 0
    Score Type: For Time

    100 Squats (135 / 95)

    100 Wall Balls (20 / 14)

    100 Pull-Ups

    100 Box Jumps (24 / 20)

    100 Sit-Ups

    100 Russian KB Swings (70 / 53)

    60 Calories Assault Bike or 1,000M Row

  • Posted by : admin | 01/31/2016 | Comments: 0
    Score Type: For Time

    Strength:

    7 sets of Snatch Complex

    1 Hip Snatch, 1 Hang Snatch, 1 Power Snatch

    Metcon:

    Rounds of 10,9,8,7....1

    Power Snatch (115 / 85)

    Overhead Squat (115 / 85)

    25 Double Unders

  • Posted by : chrissy | 01/21/2016 | Comments: 0
    Score Type:

    A.  EMOM 10

    2 Front Rack Alt Lunges + 4 Front Squats @ 55-60% 1RM (from floor)

    B.  AFAP

    21-18-15-12-9

    Cal Row or AB

    Bench Press (135/95)

     

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