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St Patrick’s Day 3/17/17

Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

WOD 3/16/17

A) Every 2 minutes for 16 minutes: 1. Turkish Get up x 2/2  2. 50 ft Sled Push AHAP B) 5 Rounds  AMRAP3 Row for Calories  Rest 3 minutes 

WOD 3/15/17

A) EMOM12 1. Ring Push Up x 5-7 2. Hanging L-sit x Max Effort  B) Every 4 minutes for 16 minutes: Double Unders x 80 American KBS x 40 (20/12) Max Effort Burpees with time remaining 

WOD 3/13/17

A) Every 90 seconds for 12 rounds: 1. Back Squat x 6 2. Wall Climb x 4 3. Run x 200 meters B) Death by: Wall Balls (20/14)

WOD 3/11/17

For time: 600 meter Run 60 Abmat Sit-ups 60 Walking Lunges 400 meter Run 40 Abmat sit-ups 40 Walking Lunges 300 meter Run 30 Abmat Sit-ups 30 Walking Lunges 200 Meter Run 20 Abmat Sit-ups 20 Walking Lunges 100 meter Run 10 Abmat Sit-ups 10 Walking Lunges

WOD 3/10/17

Prior to 8:00, complete:3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95/65) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, (135/95) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, (185/135) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, 225 lb. *Prior to […]

WOD 3/9/17

A) 3 Rounds not for time: Strict Pull-up x 6 Strict Ring Dip x 5 Strict Toes to Bar x 4 Strict Handstand Push-up x 3 B) “Helen” 3RFT 400 meter Run 21 KBS (24/16) 12 Pull-ups

WOB 3/8/17

A) Every 90 seconds for 12 rounds: 1. Double Unders x 40 2. Legless Rope Climb x 1-2 B) For time: 60 Cal Row 50 Mountain Climbers 40 Box Jump Overs (24/20) 30 Alternating Jumping Lunges 200 meter Farmers Carry (24/16)

WOD 3/7/17

A) Every 90 seconds for 12 rounds: 1. Bench Press x 4 2. Bulgarian KB Split Squat x 4/4 B) 5RFT 5 Deadlifts (155/105) 10 Hand Release Push-ups 200 meter Run