Posts under ‘WOD’

Monday
Holiday WOD
For time:
15 Thrusters, 115lbs
30 Pull-ups
15 Squat Cleans, 115lbs
30 Toes to Bar
15 DB or KB One Arm Push press, 50lbs
30 Box Jumps
15 Deadlifts, Bodyweight
30 Burpees
15 Power Cleans, 115lbs
30 Double Unders

Saturday

For time:
Run 400m
21 KB swings, 1.5 pood
21 Thrusters, 95lbs
21 Pull-ups
Run 400m
15 Push-ups
15 Burpee Box Jumps
15 SDHP, 95lbs
Run 400m
9 Ring Dips
9 HSPU
9 Muscle-ups
Run 400m

Tuesday
Row 1000m
Three rounds of:
25 Pull-ups
7 Push-Jerks, 135lbs

Saturday
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20lb, 10 ft target (Reps)
Sumo deadlift high-pull, 75lb (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75lb (Reps)
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 from which a one-minute break is allowed before [...]

Friday
AMRAP in 3 minutes followed by 2 minute rest of:
3 Power Cleans, 155lbs
6 Push-ups
9 Sit-ups
*Complete 5 Times

Thursday
Max Reps of Pull-ups
WOD
Max reps in 10 minutes of:
53lb KB Clean & Jerk
*Kettlebell can NOT touch the ground.
Max reps of Squats in 2 minutes.

Tuesday
If you find yourself making excuses not to exercise than read the following:
-Courtesy of CF Cape Cod
168 is the number of hours in a week. Each and every week, month after month and year after year, you have 168 hours before you. How will you spend your time? Some things are inevitable – you gotta’ [...]

Saturday
Five rounds of:
Run 200m
20 Pistols, alternating
10 Burpees
Note: No classes tomorrow.

Thursday
Five rounds for max reps of:
Hang Power Clean for 30 seconds
Rest 30 seconds
Push Press for 30 seconds
Rest 30 seconds
Back Squat for 30 seconds
Rest 30 seconds
Record load used and total reps.

Tuesday

Five rounds of:
5 Deadlifts, 275lbs or 75% of 1RM
10 Burpees
Post time to comments.