Month: October 2013


  WOD 131004 Jerk Find a 1 Rep Max For Time: 30 Toes to Bar 20 Push Press 115/75# 20 T2B 10 Push Press 115/75# 10 T2B 5 Push Press 115/75#

Heavy Cardio

WOD 10/4/13 3 Rounds: 400m Run or 500m Row or 1 mile Airdyne (Choose a different one each round unless limited by injury) 5 Deadlifts (315/225) 10 Burpees 15 Pull-Ups 20 Push-Ups 25 Air Squats    


WOD 131003 1 Mile Run Time Trial 5 Rounds: 1 min: 10 Burpees 1 min: 15 Box Jumps (24/20)  Do the work assigned in that minute, rest the remainder of the minute. You should plan to scale to complete each movement within :50. There will be no scoring for this session,  just  get the assigned …

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Swing n’ Sprint

WOD 10/3/13 Front Squat 5-5-5-5-5 All sets should be between 65-75% of your max   Litvi-Sprints 20 Unbroken Russian KB Swings 40m Sprint   Start your swings at the bottom of the ramp. Immediately sprint up and into the gym til you get to the last beam. Rest 2 minutes and then repeat for 5 …

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WOD 131002 in 20 minutes: “Jackie” 1000M Row 50 Thrusters (45lbs) 30 Pull-ups ~then~ AMRAP of “Cindy” in the remaining time Score is total rounds of “Cindy” completed

Fill The Board!

WOD 10/2/13 500m Row Time Trial   Max Push-Ups In order to RX -Men on Rings, Bicep must touch ring at bottom. Women on ground, Chest and only chest must touch ground. You can rest at the top of push-up as long as necessary.   Max Distance Broad Jump   Max Unrboken KB Swings (70/55) …

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