Friday 21 02 2014

AMRAP 30 minutes:
5 Muscle ups
10 Sumo Deadlift high pull 40/30kg
15 Wall Ball, 20lbs/14lbs
20 Double unders
Rest 1 min

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By |February 20th, 2014|WOD| Comments

Thursday 20 02 2014

Good Morning 5 -5 -5 -5

3 minutes of rowing
3 minutes of  max reps of Thruster 40/30kg
3 minutes of rowing
3 minutes of  max reps Power snatch.
3 minutes of rowing
3 minutes of  max reps Squat cleans.

Post results Add all reps to calories for each row and post sum to comments, Log results online (Beyond the Whiteboard)

By |February 19th, 2014|WOD| Comments

Wednesdays 19 02 2014

Front Squat 3 -3 -3 -3 -3

7 rounds for time of:
3 Forward Rolls
5 Wall Walks
7 V-ups
Run, 200 m

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By |February 18th, 2014|WOD| Comments

Tuesday 18 02 2014

Death By Pull-up

Clean & Jerk 2 -2 -2 -2 -2

AMRAP in 4 mins of:
20 Double Unders
10 Toes To Bars

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By |February 18th, 2014|WOD| Comments

Monday 17 02 2014

“Whitten”

Five rounds for time of:
22 Kettlebell swings
22 Box jump
Run 400 meters
22 Burpees
22 Wall ball

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By |February 16th, 2014|WOD| Comments

Sunday 16 02 2014

Rest Day!

By |February 16th, 2014|WOD| Comments

Saturday 15 02 2014

In Teams
AMRAP 20-min:
While Partner A runs 400m, Partner B completes:
1 Rope Climb
10 Mountain Climbers
15 Wall Balls 20/14

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For the love of coffee

By |February 15th, 2014|WOD| Comments

Friday 14 02 2014

Work on a Skill for 30 Min

AMRAP in 12 mins of:
7 Thrusters
15 Row calories

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By |February 14th, 2014|WOD| Comments

Thursday 13 02 2014

Deadlift 5 -5 -5 -5 -5 -5 -5

For time:
20 Handstand Push-ups
20 Deadlifts, 100/80 kg
Run, 400 m
10 Handstand Push-ups
10 Deadlifts, 100/80 kg
Run, 800 m
5 Handstand Push-ups
5 Deadlifts, 100/80 kg
Run, 1.4 km

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By |February 12th, 2014|WOD| Comments

Wednesday 12 02 2014

For time:
50 Double under buy in

6 Rounds:
5 Hang Clean 40/30kg
10 Front Squats
5 Shoulder to Overhead

5 Burpees over Bar

5 Hang Clean
10 Front Squats
5 Shoulder to Overhead

50 Double under Cash Out

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By |February 12th, 2014|WOD| Comments