WOD 9/30/14

WOD: Sweat like and Ironman 

(thanks R5)

2 Rounds of the below, with 3min rest in between rounds

–In 3min Complete–

25 KB Swings (55,35)

15 Burpees

AMRAP Hang KB Snatches in remaining time

1min Rest

–In 3 minutes Complete–

25 KB Swings (55,35)

15 Burpees

AMRAP Hang KB Clean and Jerks from the hang in the remaining time

1min Rest

–In 3 minutes complete–

25 KB Swings (55,35)

15 Burpees

AMRAP KB Goblet Squats in the remaining time

** Score total Snatches + C&J + Goblet Squats

WOD: 9/25/14

WOD: Triple 7's

aka: motivated by a 5-year old

7 AMRAP

Bar Man (kid) Makers (95/5)

pushup on bar, squat clean, OH press

3  min rest

7 EMOM

7 T2B

10 Pushups

3 min rest

7 AMRAP

1:1 KB swing (50/2.5), Burpee

2:2 KB swing, Burpee

etc.

WOD 9/18/14

WOD: Keep it going

Cash in:

8 EMOM

3 Deadlifts (165/135)

8 Sit-ups

3 Rounds for time:

10 Front rack lunges (135/95) - 5/leg

10 Pull-ups

10 Burpees over bar

Cash out:

800m Run

(Every 130m 15 Push-ups/15 Squats)

WOD: 9/16/14

WOD: Mountain Bike Carnage Aftermath

adapted from Crossfit R5

21 Deadlift (135)

21 Pull-ups

Run 400m

21 Power Clean (135)

15 Pull-ups

Run 400m

9 OH Press (135)

9 Pull-ups

Run 400m

WOD 9/11/14

WOD: Tribute

Run 2001m (1.25 mi)

11deadlifts (165)

11 box jumps (30)

11 power clean (115)

11 KB swings

11 burpee pull-ups

11 thrusters (115)

11 HSPU

11 toes to bar

11 jerks (115)

WOD 9/4/14

WOD: Punky Dunky

3 Rounds:

30 Wall Balls (20)

200m Run

20 Box Jumps (24)

3 Rounds:

15 KB Swings (50)

200m Run

15 Burpees

50 Double Unders

WOD 9/2/14

WOD: Back to School

3 Rounds: 

5 OH Squats (95)

12 Toes to Bar

then...

2 Rounds: 

5 Clean and Jerks (135)

12 Pull-ups

then...

1 Round:

5 Front Squats (155)

12 HSPU