Category / WOD
Damn You Wall Ball Shots Part 2, 3/26/10
WOD AMRAP in 20 minutes: 40 Wallball shots (20/14) Run 400m FOUNDATIONS WOD Mini Linda 10-8-6-4-2 Reps for Time: Deadlift Pushups Clean Skills: Deadlift, Clean
Triple Threat, 3/25/10
WOD Three rounds for time: 30 Double-Unders (0r 120 Singles) 25 L- Pullups* Power Clean, 20 reps (95/65) *Subsitute is 25 Pullups and 25 Leg Raises. FOUNDATIONS WOD “Mini Nancy” 3 rounds…
Ground Work, 3/24/10
WOD 10 rounds for time: Deadlift, 15 reps (135/95) 15 Push-ups FOUNDATIONS WOD “Jerk and the Box” AMRAP 15 Minutes: 15 Box Jumps 15 KB swings (53/35#) 15 Push Jerk (135/95#) Skills: Push…
Clean and Jerk, 3/23/10
WOD 3 Rounds for time: Clean and Jerk, 10 reps (135/95) 30 Med Ball Situps (20/14) FOUNDATIONS WOD “Dianebeth” AMRAP 15 Minutes: 10x Deadlift (225/185#) 10x Push Press (95/65) 10x Clean (135/95#)…
Karen, 3/22/10
“Karen” For time: 150 Wallball shots (20/14) Wall Ball During the WOD, thruster must be executed in the following manner: 1. In the “start” position: The athlete must have the ball resting/racked…
Helen, 3/20/10
“Helen” Three rounds for time: Run 400 meters Kettlebell, 21 swings (53/35) 12 Pull-ups FOUNDATIONS WOD: TBA
Ring Dips and Back Squats, 3/19/10
WOD For time: 5 Ring Dips Back squat, 15 reps (95/65) 10 Ring Dips Back squat, 30 reps (95/65) 15 Ring Dips Back squat, 45 reps (95/65) 10 Ring Dips Back squat, 30 reps (95/65)…
Off the Floor, 3/18/10
WOD For time, 21-15-9 reps of: Deadlift (225, 185) Overhead squat (135/95) FOUNDATIONS WOD Bye Bye Legs For Time: 400 Meter Run 30 Air Squats 400 Meter Run 30 Front Squats 400…
War Frank, 3/17/10
WOD “War Frank” Three rounds for time of: 25 Muscle-ups (substitute is ring dips) 100 Squats 35 Med Ball Situps (20/14) FOUNDATIONS WOD Bye Bye Arms 21 – 15 – 9 for…
Run Forrest Run, 3/16/10
WOD 8 rounds of: Run 400 meters Rest 90 seconds Post fastest time. Josh has the time to beat so far – 1:15! FOUNDATIONS WOD Pick It Up AMRAP 15 Minutes: 10x…