Tuesday, 8/27/13 WOD

by | Aug 26, 2013 | WOD Archive

Warm up: 430 M Run 4×20 pullovers 430 M Run WOD specific WU: Pull up warm up 5 pushups, 5 situps, 5 squats in between WOD: “Barbara” For time, 5 Rounds 20x Pullups 30x Pushups 40x Situps 50x squats Time each round, rest 3 minutes between rounds Times: Del 48:19 Roberto 43:22 Bo 32:52 (Mod) Ben T 35:15 (Mod) Curtis 34:15 (Mod) Sean 20:51 (Mod) Intro 1: Brittany 8:24 (extra round) Leigh 8:12 (extra round) Crissie 7:59 Kristal...

Monday, 8/26/13 WOD

by | Aug 25, 2013 | WOD Archive

Warm Up: 340 M Run 20 Medicine Ball Cleans 340 M Run WOD Specific WU: 3 Rounds NFT 5 Box Jumps 3 Thrusters 3 Bar Facing Burpees WOD: For Time, 4 Rounds 12 Box Jumps 6 Thrusters (65/95) 6 Bar Facing Burpess *If you do not finish the 4 rounds in 15 minutes, you must complete a 5th round Times: Nicole 14:44 Colleen 10:33 Roberto 7:42 Ben T 9:44 Javi 13:25 Curtis 11:00 Alec 7:54...

Saturday, 8/24/13 WOD

by | Aug 23, 2013 | WOD Archive

Warm Up: 230 M Run 4×20 Vups 230 M Run Team Stretch WOD Warm Up: KB Warm Up 3 Rounds NFT Deadlift (start light, increase to WO weight) 5 Burpees 5 KB Swings (start light, increase to WO weight) WOD: Every Minute on the Minute for 12 Minutes 2x Deadlift (135/195)(on the 4 minute mark increase to 4x, on the 8 minute mark increase to 6x) 5x Burpees 9x KB swing Ben T Chanda Sean Utah Shandra Javi...

Friday, 8/23/13 WOD

by | Aug 22, 2013 | WOD Archive

430 M Run 12 Tire Flips, Tire jump 170 M Run Team Stretch WOD Specific Warm Up: 3 Rounds NFT 10 KB Snatch (each arm)-start light and work up to WO weight 5 Ring dips 170 M Run WOD: For Time, 4 Rounds: 10 KB Snatch-each arm (16/24) 10 Ring Dips 430 M Run Times: Del 18:46 Shandra 22:30 Roberto 17:04 Nicole 19:13 (Mod) Robert NFT (Mod) Karen: Dave...
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