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Category Workouts

23
Jan

WOD 1.24.2015

Nate 20 min AMRAP 2 Muscle Ups 4 Handstand Pushups 8 USA Swings (72/53) Muscle-ups can be scaled in a variety of ways. Handstand pushups may use AbMats or go to regular pushups.

22
Jan

WOD 1.23.2015

‘Thin Lizzy’ 30 min EMOM 3 Power Cleans (135/95) 3 Front Squats 3 Shoulder-to-Overhead Post number of completed rounds as score (best possible score is a ’30’). A general scaling tip: Pick a weight that you can get through ten rounds before having to break. From there, choose your breaks wisely! No credit for partial …

21
Jan

WOD 1.22.2015

Strength Bench Press With a partner, complete as many reps as possible in 8 minutes of 135/75 pounds. Work in sets of no more than 5 reps before switching. Metcon For time: 10,9,8…1 SDHP (105/75) Toes-to-Bar After each round complete 5 Burpees Post total Bench presses (including your partners reps) and metcon score to Wodify, …

20
Jan

WOD 1.21.2015

Strength In 15 minutes complete: – A heavy triple in the Overhead Squat. – Two max-rep sets, one at 80% and one at 60% of 3RM. Metcon Five rounds of 20 Thrusters (45/35) Unbroken 10 Pullups Unbroken Any set that is broken is followed by 20 ten-meter touches. A ‘broken’ Thruster set would include any …

19
Jan

WOD 1.20.2015

Strength Deadlift 5×5 Progressive After each set, perform a max plank hold   Metcon Every five minutes, for five rounds, complete: 400m Row/Run 15 Pistols (R+L = 2, must alternate) 10 Push Presses (135/95) Your score is the slowest round. Post max 5-rep Deadlift and metcon score.

18
Jan

WOD 1.19.2015

Strength 3 min AMRAP: Strict Weighted Chinups Rest 2 mins 2 min AMRAP Strict Bodyweight Chinups Rest 2 mins 1 min AMRAP Kipping Pullups This workout can be scaled using ANY pullup assistance technique (bands, ring rows, body rows, jumpers, etc). Try to arrange your scales in three levels of intensity – hardest to easiest. …

16
Jan

WOD 1.17.2015

Metcon Mr. Crowley 10 min clock Run Broomile AMRAP Deadlifts (225/155) 6 min clock Run 800m AMRAP Power Cleans (135/95) 4 min clock Run 400m AMRAP Front Squats (135/95) There are two ways to scale this one: Lower the weight or shorten the distances. I’d recommend the latter for most folks. Try running 1200m, 600m …

15
Jan

WOD 1.16.2015

Strength Back Squat 3,3,2,2,1,1,1 In between reps, accumulate 5 long-ish handstand holds. RX+ folks – try to do these do these freestanding. Metcon For time, in any order: 40 kCal Row 40 SDHP 40 Front Rack Lunges 40 Bar-Over Burpees 75/55 is RX, 95/65 is RX+ . Post score to Wodify.

14
Jan

WOD 1.15.2015

Strength Press 10,8,6,4,2 Record 2-rep max in Wodify. Then, rest ~3 mins and perform one max rep set using your 2RM Press. You can push press or push jerk these (no splits). Record in the appropriate spot in Wodify. Metcon 12 min AMRAP 5,10,15…Infinity Unbroken Dubs 15 USA KB Swings (53/35) The double unders must …

13
Jan

WOD 1.14.2015

Metcon Cindy 20 Min AMRAP of 5 Pullups 10 Pushups 15 Squats OR Mary 20 Min AMRAP of 5 HSPU 10 Pistols 15 Pullups Post your choice and score to Wodify.

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