WOD / Blog

2018 Nov 19

METCON:
21-15-9 reps for time of:
Overhead squats
Box jumps
Men: 135-lb. OHS, 30-in. box
Women: 95-lb. OHS, 24-in. Box

2018 Nov 17

METCON:
0:00-8:00
5 Rounds for time of:
12 front squats
12 Power Cleans, 95/65
8:00-10:00
rest
10:00-18:00
10 down to 1 reps of:
Burpees
Dumbbell Push Press, 50’s/35’s
18:00-20:00
rest
20:00-28:00
27-21-15-9 reps of:
Calories, Rowing
Push-Ups

2018 Nov 16

METCON:
4 rounds for time of:
30 overhead medball Lunges
30 straight legged medball sit-up
30 pull-ups

2018 Nov 15

METCON:
Karen
For time:
150 wall-ball shots
Men: 20-lb. ball to 10-ft. target
Women: 14-lb. ball to 9-ft. Target

2018 Nov 14

STRENGTH:
Shoulder press 3-3-3-3-3-3-3 reps

2018 Nov 13

METCON:
3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls
12 burpees, jumping over the barbell
Men: 75-lb. SDHP
Women: 55-lb. SDHP

2018 Nov 12

STRENGTH:
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

2018 Nov 10

“Hot Potato”
400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Box Jump Overs (24/20)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)

2018 Nov 9

METCON:
3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time
Start a clock and begin an attempt at each exercise every 3 minutes.

2018 Nov 8

STRENGTH:
Deadlift 1-1-1-1-1-1-1 reps

2018 Nov 7

METCON:
15-12-9 reps for time of:
Thrusters
Muscle-ups
Men: 135 lb.
Women: 95 lb.

2018 Nov 5

METCON:
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings
Men: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebell

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