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March, 2016  // Posts published in March, 2016

31 Mar WODs | Comments

Thursday, March 31

2016-03-25 09.42.24-1SWOD: Every 1 min for 10 mins, alternating between:

  • 8 Deadlifts, pick load
  • Double Under, 1 min
WOD: 21-15-9 reps, for time of:
  • Deadlift, 185/135 lbs
  • Burpee (Bar Facing)
  • *400m Run x 4

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30 Mar WODs | Comments

Wednesday, March 30

2016-03-30 08.33.06-1WOD: 3 rounds, 1 min per station, of:

  • Wall Ball, 20/14 lbs, 10 ft
  • Sumo Deadlift High Pull, 75/55 lbs
  • Box Jump, 20 in
  • Push Press, 75/55 lbs
  • Row (calories)
  • Rest 1 min

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29 Mar WODs | Comments

Tuesday, March 29

2016-03-07 08.35.16-2WOD:

  • A. Power Clean 3-3-3-3-3
  • B. Back Squat (3 sec pause at bottom) 3-3-3-3-3
  • C. Plank Hold 3x 60 secs

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28 Mar WODs | Comments

Monday, March 28

2016-03-25 09.44.28-1WOD: 21-18-15-12-9-6-3 reps, for time of:

  • Thruster, 95/65 lbs
  • Bar Facing Burpee

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23 Mar WODs | Comments

Wednesday, March 23

2015-05-25 08.27.40-1SWOD: 3 rounds for time of:

  • 15 Shoulder Press, pick load
  • 15 High Pull Barbell Rows, pick load
  • 15 Bent Over Barbell Rows, pick load
  • 15 Plate Rows, pick load
WOD: For Time:
  • Run, 400 m
  • 21 Power Cleans, 95/65 lbs
  • 21 Pull-ups
  • Run, 400 m
  • 15 Power Cleans, 95/65 lbs
  • 15 Pull-ups
  • Run, 400 m
  • 9 Power Cleans, 95/65 lbs
  • 9 Pull-ups

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23 Mar WODs | Comments

Tuesday, March 22

2015-10-27 08.27.47-1EWOD:

  • Tabata Air Squat
-then-
  • 800m Sprint
WOD: 3 rounds for time of:
  • 12 Push Press, 115/85 lbs
  • 20 Box Jumps, 24/20 in

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22 Mar WODs | Comments

Monday, March 21

2015-10-30 08.37.53-1SWOD:

  • Bench Press : 3 Rep Max
WOD: 3 rounds for time of:
  • Run, 400 m
  • 50 Supermen
  • 50 AbMat Sit-ups

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07 Mar WODs | Comments

Monday, March 7

2016-03-07 08.33.53-2SWOD:

  • Power Clean 3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For time:
  • 5 Push Press, 135/95 lbs
  • 5 Push Jerks, 135/95 lbs
  • 10 Wall Balls, 20/16 lbs
  • 10 Push Press
  • 10 Push Jerks
  • 20 Wall Balls
  • 15 Push Press
  • 15 Push Jerks
  • 30 Wall Balls

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