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November, 2013  // Posts published in November, 2013

27 Nov WODs | Comments

Wednesday, November 27

  • Bench Press - 1 rep max
  • 1 min Squat Challenge - total reps
  • 1 min Burpee Challenge - total reps
  • 1km Row - Max effort for time

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26 Nov WODs | Comments

Tuesday, November 26

5 or 10 rounds for time of:

  • 5 Burpees
  • 10 Box Jumps, 24/20 in
  • 15 Wall Balls, 20/16 lbs

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25 Nov WODs | Comments

Monday, November 25

For time:

  • Row, 500 m
  • 50 Box Jumps, 24/20 in
  • 50 Kettlebell Swings, 53/35 lbs
  • 50 Push-ups
  • 50 Kettlebell Swings
  • 50 AbMat Sit-ups
  • 50 Kettlebell Swings
  • 50 Body Rows
  • 50 Kettlebell Swings
  • 50 Dips

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22 Nov WODs | Comments

Friday, November 22

Front Squat :

  • 1 Rep Max
Record your best Front Squat 1 Rep Max lift.   For 3 cycles: AMRAP in 4 mins of:
  • 4 Power Cleans, 135/95 lbs
  • 8 Push-ups
  • 16 Double Unders

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21 Nov WODs | Comments

Thursday, November 21

"Diane" 21-15-9 reps, for time of:

  • Deadlift, 225/155 lbs
  • Handstand Push-up
  1 Min Challenge
  • Row (Calories)

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20 Nov WODs | Comments

Wednesday, November 20

Bench Mark WODs
  • Time Trial: 1 Mile Run
1 Minute Challenge:
  • Push Ups - Max effort
  • Sit Ups - Max effort
  • Jump Rope Singles - Max effort

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19 Nov WODs | Comments

Tuesday, November 19

Complete as many rounds as possible in 15 mins of:

  • 5 Sumo Deadlift High-pulls, 115/85 lbs
  • 7 Wall Ball/Burpees, 20/16 lbs
  • 10 Box Jumps, 24/20 in

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18 Nov WODs | Comments

Monday, November 18

Benchmarks:  

  • Push Press : 1 Rep Max
  Record your best Push Press 1 Rep Max lift.  
Complete as many rounds as possible in 10 mins of:
  • 10 Ground To Overheads, 95/65 lbs
  • Run, 200 m
 

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15 Nov WODs | Comments

Friday, November 15

  • Deadlift - 1 rep max
  • Pull Ups - Max rep
  • Tabata

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14 Nov WODs | Comments

Thursday, November 14

As many reps in 15 mins as you can of:

  • 60 Push-up (hand release)s
  • 50 Kettlebell Swings, 53/35 lbs
  • 40 AbMat Sit-ups
  • 30 Squats
  • 20 Ring Dips
  • 10 Box Jumps, 24/20 in
  • 5 Burpees

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