Archive for October, 2016

20161101 Tuesday Open Wod

Posted: October 31, 2016 by courtland07 in Uncategorized

WOD

3 RFT

10 Toes to bar

15 Spiderman

10 Weighted Sit up (45/25)

15 Walking Planks

20161031 Monday Open Wod

Posted: October 31, 2016 by courtland07 in Uncategorized

WOD

Every 90 Seconds Conduct one station.  30 Seconds to move to the next.   Fill in from the top and move your way down for whole class.  Do 30 minutes of work

– Sled Push (90/45)

– Row for Cal

– HSPU

– Row for Cal

– Burpees

– Row for Cal

– Wall Balls (20/14)

– Row for Cal

– Yoke Carry: (+140/+40)

– Row for Cal

– D-Ball to Shoulder 100/50

– Row for Cal

20161029 Saturday Open WOD

Posted: October 28, 2016 by courtland07 in Uncategorized

WOD

Complete rounds for 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
20 pulls on the rower(set to cals)

Score is total calories rowed.

20161028 Friday Open Wod

Posted: October 27, 2016 by courtland07 in Uncategorized

WOD

Workout 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

20161027 Thursday Open Wod

Posted: October 26, 2016 by courtland07 in Uncategorized

WOD

Deadlift 4×4 starting at 60% of 1RM

Then…

10 min AMRAP

5 clean and jerks (185/130)
10 toes-to-bars
Rest 30 seconds

20161026 Wednesday Open Wod

Posted: October 25, 2016 by courtland07 in Uncategorized

WOD

Bench 5×5 starting at 60 % of 1RM

Then…

For time:
50 wall-ball shots(20/14)
50 deadlifts, 185/130
50 handstand push-ups

Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

20161025 Tuesday Open Wod

Posted: October 24, 2016 by courtland07 in Uncategorized

WOD

Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps