Monthly Archives: September 2014

Wednesday 01 October WOD

FOR TIME: 15 Cleans 95/65lbs 30 Med Ball Situps 30 Box Jumps 15 Push Press 95/65lbs 30 Overhead Walking Lunges 45/25lbs 30 Pushups 15 Front Squats 95/65lbs 30 Double Unders 30 Burpees

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Tuesday 30 September WOD

AS MANY ROUNDS AS POSSIBLE: Death by 10m Sprint The Death by format is as follows: Minute 1 = 1 10m sprint Minute 2 = 2 10m sprints Minute 3 = 3 10m sprints Continue until you cannot complete the … Continue reading

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Monday 29 September WOD

800 Total Reps or Max Reps for 30 Minutes: Situps Squats Pushups Kettlebell Sumo-Deadlift High-Pull @ 53/35lbs *Rotate to the next movement after each passing minute. *Keep a continuous count. It has been about 6 months since we did this … Continue reading

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Friday 26 September WOD

5 ROUNDS FOR TIME: 20 Hand Release Pushups 400m Run

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Thursday 25 September WOD

8 ROUNDS FOR TIME: 10 Deadlifts 95/65lbs 9 Hang Cleans 8 Back Squats Use the same bar and weight throughout the exercises. Scale the weight up or down if needed.

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Wednesday 24 September WOD

3 ROUNDS FOR MAX REPS: 1 Minute Ball Slams 20/15lbs 1 Minute Double Unders 1 Minute Kettlebell Swings 53/35lbs 1 Minute Lungewalk Steps 1 Minute Push Press 45/35lbs 1 Minute Rest

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Tuesday 23 September WOD

NOTE:¬† If it is raining , we will have an alternate WOD in the Vince gym. FOR TIME: In teams of 2, complete the following: 1. 50 Thrusters each 45/35lbs. Pass the bar back and forth as often as you … Continue reading

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