October, 2013 // Posts published in October, 2013
Thursday, October 31
Karen's Birthday WOD for time:
- 33 Box Jumps, 24/20 in
- 33 Jumping Pull-ups
- 33 Kettlebell Swings, 53/35 lbs
- 33 Walking Lunges
- 33 Knees To Elbows
- 33 Push Press, 45/35 lbs
- 33 Supermen
- 33 Burpees
- 33 Double Unders
Wednesday, October 30
21-18-15-12-9-6-3 reps, for time of:
- Wall Ball, 20/16 lbs
- Deadlift, 115/75 lbs
- Box Jump, 24/20 in
Tuesday, October 29
5 rounds for time of:
- Run, 200 m
- 5 Deadlifts, 275/185 lbs
- 10 Burpees
Monday, October 28
3 rounds for time of:
- 50 Double Unders
- 40 AbMat Sit-ups
- 30 Medicine Ball Cleans, 20/16 lbs
- 20 Pull-ups
- 10 Handstand Push-ups
Friday, October 25
Kristen's Birthday WOD for time:
- 28 Calorie Row
- 28 Pull-ups
- 28 Box Jumps, 24/20 in
- 28 Kettlebell Swings, 53/35 lbs
- 28 Air Squats
- 28 Supermen
- 28 Push-ups
- 28 AbMat Sit-ups
- 28 Burpees
- 28 Medicine Ball Slams, 20/16 lbs
Thursday, October 24
2 rounds, each round for time, of:
- Run, 400 m
- 25 Push-up (hand release)s
- 15 Wall Balls, 20/16 lbs
- 10 Power Snatches, 95/65 lbs
- Rest 2 mins between each round.
Wednesday, October 23
LuRong Challenge WOD #7 For time:
- 3 Burpees
- 3 Front Squats, 95/65 lbs
- 3 Push Press, 95/65 lbs
- Farmers Walk (Kettlebell), 100 m
- 5 Burpees
- 5 Front Squats
- 5 Push Press
- Farmers Walk (Kettlebell), 100 m
- 7 Burpees
- 7 Front Squats
- 7 Push Press
- Farmers Walk (Kettlebell), 100 m
- 9 Burpees
- 9 Front Squats
- 9 Push Press
- Farmers Walk (Kettlebell), 100 m
- 11 Burpees
- 11 Front Squats
- 11 Push Press
- Farmers Walk (Kettlebell), 100 m
- 13 Burpee Pull Ups
Tuesday, October 22
3 rounds for time of:
- 10 Hang Power Cleans, 95/65 lbs
- 10 Push Press, 95/65 lbs
- 10 Bent Over Barbell Rows, 95/65 lbs
- 10 Barbell Rollouts
- 30 Double Unders
- 100 Abmat Sit-ups for time (At the top of every odd minute stop and perform a 1 min plank)
Monday, October 21
CFM Baseline For time:
- Run, 800 m
- 40 Air Squats
- 30 AbMat Sit-ups
- 20 Push-ups
- 10 Pull-ups
- Back Squat - 3x3(Heavy-increase # each set)
Friday, October 18
Morgan's Birthday WODs:
WOD 1:
- Bench Press 3x3 (Pick Load)
- 5 Power Clean (Heavy)
- 10 Pull Ups
- 15 Squats
- 29 Box Jumps
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