Archive for November, 2011

November 30th, 2011

Fight Gone Bad

3 Rounds
1 Min on each Exercise
1 Min rest on each round

Wall Ball Shots
Box Jumps
SDHP
Push Press
Row

Tally Reps Up For Time

Bec – 302

November 28th, 2011

Happy Birthday Chloe

2 Rounds .

Rest for one minute between.

3min AMRAP:

3 Power Snatch (60/40)

6 Press Ups

9 Air Squats

Rest 1min

3min AMRAP:

3 Burpee Bar Jumps

6 Box Jumps (30″/24″)

9 Wall Balls

Rest 1min

3min AMRAP:

3 Squat Cleans (60/40)

6 Ring Dips

9 Pull Ups

November 27th, 2011

Happy Birthday Mark

4 Rounds .

20 Burpees

150 skips

10 toes to bar

50 step ups

10 renegade push ups

20 sit ups

November 25th, 2011

“Santora”

Three rounds for reps of:
60kg pound Squat cleans, 1 minute
10m Shuttle sprints (10 forward + 10 backwards = 1 rep), 1 minute
100kg Deadlifts, 1 minute
Burpees, 1 minute
60kg Jerks, 1 minute
Rest 1 minute

Click on Wod to post reps

November 24th, 2011

Part A
7 Rounds for time
20 KB swings
run 400m
Part B

100 v sit med ball side to side

100 v sit passes

10 skin the cats

November 21st, 2011

Part A
Bench  5-5-5
Part B : rep score again
2 Rounds for max reps of:
3 minutes- Wall Walks
2 minutes- Burpee Chins
1 minute- KB Slingshots 24kg (16kg)
2 minutes- Rest
Score: Wall Walks= 3 points, Burpee chins= 2 points, KB Slingshots= 1 point

November 21st, 2011

WOD
4 rounds for time
a
4 stair climbs
15 ring push ups
15 SDHP

b 2 rounds
20 kb split lunges
40 sit ups
20 rusties

November 17th, 2011

3 Rounds AMRAP

3 minutes- stair climbs
2 minutes- wall ball 10/8kg
1 minutes- kb swing 24/16kg
2 min rest

stair climb = 3 points
wall climb = 2 points
kb swing = 1 points

November 17th, 2011

500m row
50 box jumps
50 push ups
50 sit ups
50 chin ups
50 ring dips
20 Turkish Stand ups

November 14th, 2011

WOD
Part A:
Deadlift technique practice+ warm-up for 10 mins
Deadlfit 3-3-3 (15 mins)
Part B
8 min AMRAP
200m row
20 push press 50/30
Part C:
100 Toes to bar B= knees to elbows C= knees as high as possible