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WOD:

For time of:

  • 70 Wall Ball (20#/14#)
  • 60 KB Swings (1.5/1pood)
  • 50 Pull-ups
  • 40 GHD Situps (or 100 ABmat Situps)
  • 30 HSPU

RESULTS:

IMG_20130312_201415

WOD:

“1/2 Griff”
Team WOD
  • 100 KB (1.5/1)
  • 150 WB (20/14)
  • 200 Sit ups
  • 250 Dus
  • Only one teammate at a time

 

RESULTS:

photo (1)

WOD:

  • 2000m Row
  • 50 Wall Ball (20#/14#)
  • 800m Run (outdoor)
  • 35 Wall Ball (20#/14#)
  • 500m Row
  • 20 Wall Ball (20#/14#)

For time.

WOD:

9 min AMRAP of:

  • 7 Ring Dips
  • 10 Wall Ball
  • 13 SDLHP (65#/45#)

530pm Free Foundation Class:

  • Shoulder Mobility
  • Press
  • Push Press
  • Push Jerk/Split Jerk

WOD:

Fight Gone Bad!

3 rounds of:
Wall-ball (20#/14#)
SDHP (75#/45#)
Box Jump (20″/16″)
PP (75#/45#)
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 repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

RESULTS:
20130124-201852.jpg

2013-01-09

WOD:

  • 1000m Row
  • 100 Wall Ball (20#/14#)
  • 10 HSPUs

For time.


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Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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