Category Archives: WOD

“Helen” 3 rounds for time of: Run 400 meters 21 Kettle bell swings, 1.5 pood 12 Pull ups

Fundamentals on: Power Clean then… On the minute every minute. 3 Push Jerk @ 85% of Shoulder Press 1RM Perform games-style push ups for the remainder of the minute.  Continue this cycle until you have completed 150 push ups.

Elizabeth 21-15-9 repetitions of: 135/85 squat cleans Ring dips  

‘Fight Gone Bad’ Three rounds of: Wall-ball, 20/14 pound ball, 10/8 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five …
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For Time: Run 400 meters Body weight bench press, 30 reps Run 800 meters Body weight bench press, 20 reps Run 1 mile Body weight bench press, 10 reps

For time, 21-15-9 Dead lift, 225 pounds Box jump, 24 inches Run, 200 meters  

For time 10-9-8-7-6-5-4-3-2-1 Push ups Pull ups Sit ups Squats

For max load: Overhead Squats 7-7-5-5-5-3-3-1-1    

Team FRAN In teams, complete the following for time: 50 Thrusters per athlete 50 Pull ups per athlete For example, a team of four will complete 200 thrusters and 200 pull ups.  Only one athlete will perform an exercise at …
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3 rounds – Plank Holds 1 min plank 1 min rest then… 5 rounds for time Run 400 meters 10 toes to bar 10 supermans