WOD

121001 – Chipperoosky

Strength Continue your 5-3-1 program or see the board for a supplemental strength workout. then: For time:  50 Broad Jumps 40 Ring Rows 30 Single Arm Overhead Walking Lunges each leg (55/35) 20 KB Swings (55/35) 10 HSPUs Welcome Evelyn Jo Pearl Madron to the West

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120929

Strength Continue your 5-3-1 program or see the board for a supplemental strength workout. then: 21-15-9 of: Thruster “2-fer-1’s” (95/65) Knee to Elbow 

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120928 – The Funky Burpee

Strength Continue your 5-3-1 program or see the board for a supplemental strength workout. then: 5 Rounds for time of: 7 Burpees 7 Frog Thrusts 7 Jump Squats 7 Jumping Pull-ups 

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120927 – “Rewind”

Strength Continue your 5-3-1 program or see the board for a supplemental strength workout. then: 9 min AMRAP of:  100m Run Backwards 10 Reverse Burpees Leave your mark!

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120926 – “Chief’s Best Friend”

Strength Continue your 5-3-1 program or see the board for a supplemental strength workout. then: 5 Rounds of: 3 min AMRAP of:    3 Deadlift (255/165)    6 Hand Release Push-ups    9 Air Squats *** *After each 3 minute AMRAP, you will rest one minute

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120925 – KB Swing Breathing Ladder

Strength Continue your 5-3-1 program or see the board for a supplemental strength workout. then: For Time: KB Swing Breathing Ladder (45/25) Perform 1 swing, take 1 deep breath, 2 swings, 2  deep breaths, 3 swings, 3 deep breaths, etc….all the way to 15 then

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120924 – Run/Hip Extension

Strength Continue your 5-3-1 program or see the board for a supplemental strength workout. then: For time: 800m Run 50 Hip Extensions 400m Run 35 Hip Extensions 200m Run 20 Hip Exentions  Speed Under the Bar When it comes to Olympic weightlifting the key to

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120922

For time: 100 Sit-ups 90 Lunges 80 Push-ups 70 Tuck Jumps 60 Pull-ups 50 Jump Squats 40 Wall Ball (20/14) 30 Floor Wipers (95/65) 20 Ring Dips 800m Run ** You can do this WOD with a partner or by yourself.  If you do it

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120921

Strength Continue your 5-3-1 program or see the board for a supplemental strength workout. then: For time: 50 Double Unders 5 Shuttle Sprints 40 Double Unders 4 Shuttle Sprints 30 Double Unders 3 Shuttle Sprints 20 Double Unders 2 Shuttle Sprints 10 Double Unders 1

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120920

Strength Squat/Press/Deadlift (Use 90% of your 1RM and calculate %’s from that) 5 @ 65% 5 @ 75% 5+ @ 85% For your first workout of the week you will squat, for your second you will press, for your third you will deadlift.  If you

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