Category : WOD

19 Mar

Wednesday: 3.20.13

Posted by CFCody Category: WOD

SWOD Shoulder Press 5 x 2 @ 85% WOD 15 min AMRAP 5 HSPU 10 KBS 70/ 55/35 Sprint to mailbox and back or 40 dbl unders Cool Down Roll

18 Mar

Tuesday: 3.19.13

Posted by CFCody Category: WOD

SWOD Back Squat 3 x 3 @ 75% *After the WOD WOD 1 min Max Effort: Right arm KB Snatch (35/55) -then (no rest)- 2 rounds of: 10 OHS @ 65/95 15 Pull ups 30 Double Unders -then (no rest)- 1 min ME: Toes to Bar – then (no Rest)- 2 Rounds of: 10 OHS […]

17 Mar

Monday: 3.18.13

Posted by CFCody Category: WOD

SWOD 15 min to establish a 1 RMax Deadlift *take no more than 15 min WOD 3 min AMRAP of: 3 KB thursters (25/35) -KB in each hand 10 Ring Dips 3 min REST 6 min AMRAP of: 14 unbroken Wall Balls (15/20) 7 Unbroken HR push ups *10 burpee penalty  at end of WO […]

15 Mar

Saturday: 3-16-13

Posted by CFCody Category: WOD

We will be doing make-ups for 13.2 at 8:00am.  Also, Beau will be doing a striking WOD at 9am.  If you haven’t had the chance to attend a striking WOD I suggest you come and see what it is about.  There were some impressive numbers today!  Keep it up.

14 Mar

Friday: 3-15-13

Posted by CFCody Category: WOD

WOD 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115/75 pound Shoulder to overhead, 5 reps 115/75 pound Deadlift, 10 reps 15 Box jumps, 24/20″ box Good luck everyone!