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October, 2013  // Posts published in October, 2013

31 Oct WODs | Comments

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

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30 Oct WODs | Comments

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

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29 Oct WODs | Comments

Tuesday, October 29

5 rounds for time of:

  • Run, 200 m
  • 5 Deadlifts, 275/185 lbs
  • 10 Burpees

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28 Oct WODs | Comments

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

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25 Oct WODs | Comments

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

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24 Oct WODs | Comments

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.

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23 Oct WODs | Comments

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

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22 Oct WODs | Comments

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)

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21 Oct WODs | Comments

Monday, October 21

CFM Baseline For time:

  • Run, 800 m
  • 40 Air Squats
  • 30 AbMat Sit-ups
  • 20 Push-ups
  • 10 Pull-ups
  Strength:
  • Back Squat - 3x3(Heavy-increase # each set)

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18 Oct WODs | Comments

Friday, October 18

Morgan's Birthday WODs: WOD 1:

  • Bench Press 3x3 (Pick Load)
WOD 2: 18 Minute AMRAP
  • 5 Power Clean (Heavy)
  • 10 Pull Ups
  • 15 Squats
WOD 3:
  • 29 Box Jumps

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