Jun 24 2017

June 24, 2017

Published by under Workout of the Day (WOD)

Saturday 170624

“Nicole”

As many rounds as possible in 20 minutes of:

400 Meter run

Max rep pull-ups

Post number of pull-ups completed for each round and total pull-ups to responses.

Compare to July 11, 2014.

DSC_2267

8 responses so far

Jun 23 2017

June 23, 2017

Published by under Workout of the Day (WOD)

Friday 170623

13min AMRAP:
– 3 Bar MUs or 3 Burpee Pull-Ups
– Squat Snatch (see chart below for wt/reps)
– 9 T2B
– 6 Bar Facing Burpees
– Hang Squat Snatch

Snatch Chart (Load Determines Reps)

~RX 135/95 = 1 Rep; 115/75 = 2 Reps; 95/65 = 4 Reps
~RX+ 155/105 = 1 Rep; 135/95 = 2 Reps; 115/75 = 4 Reps
~MRX = 115/75 = 1 Rep; 95/65 = 2 Reps; 75/55 = 4 Reps

Post load, round and reps to responses.

DSC_2319

16 responses so far

Jun 22 2017

June 22, 2017

Published by under Workout of the Day (WOD)

Thursday 170622

2min AMRAP:
-Run or Row 200m or 0.5km A Bike
-Max Hand Release Push-Ups
Rest 2min
2min AMRAP:
-Row or Run 200m or 0.5km A Bike
-Max Box Jumps 24/20 RX+ 30/24
Rest 2min
3min AMRAP:
-10 Box Jumps
-Run or Row 200m or 0.5km A Bike
-Max Hand Release push-ups
Rest 2min
3min AMRAP:
-10 Hand Release Push-Ups
-Run or Row 200m or 0.5km A Bike
-Max Box Jumps

Post results for each AMRAP to responses.

DSC_2275

20 responses so far

Jun 21 2017

June 21, 2017

Published by under Workout of the Day (WOD)

Wednesday 170621

“Summer Solstice Chipper” by DB

For Time:
-21 Deadlifts 95/65 RX+ 11575 MRX 75/55
-21 Barbell Push-Ups MRX Push-Ups
-21 American KBS 24/16kgs RX+ 32/24 MRX 20/12
-21 Anchored Sit-ups RX+ GHD Sit-ups
-21 OHS
-21 Pull-Ups
-21 Goblet Lunges (alt/Stationary)
-21 Bar Dips RX+ Ring Dips
-21 SDHP
-21 Over Bar Burpees
-21 T2B
-21 Hang Power Clean
-21 S2O
-21 Back Squats
-21 Russian KBS

Post time to responses.

DSC_2212

25 responses so far

Jun 20 2017

June 20, 2017

Published by under Workout of the Day (WOD)

Tuesday 170620

3 RFT:
– 250m Row or 200m Run
– 5 MUs (Ring or Bar) MRX Burpee Pull-Up
– 200m Run or 250m Row (opposite of last)
– 10 HSPU RX+ 4/2″ deficit MRX 2/4″ rise
– 50 Doubles
- 5 S2O 155/105 RX+ 185/125 MRX 135/85

Post time to responses.

DSC_2178

31 responses so far

Next »