Archive for the 'Workout of the Day (WOD)' Category

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.

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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.

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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.

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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.

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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.

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31 responses so far

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