WODS: March 2016
Thursday, March 31 2016
Meechum
7 Rounds:
12 x Deadlift (225/155) {165/105}
15 x Toes 2 Bar
18 x Push Up
*18 MIN CAP*
Wednesday, March 30 2016
93.3 FM
30 x Overhead Squat (95/65) [135/95]
30 x Bar Facing Burpee
30 x Muscle Up
30 x Bar Facing Burpee
30 x Overhead Squat (95/65) [135/95]
*15 MIN CAP*
Tuesday, March 29 2016
Jelisa's B-Day WOD
10 MIN AMRAP:
3 x Squat Clean (165/115) [225/145]
20 x Double Under
Monday, March 28 2016
The AMAZING AMRAP!!!
12 MIN AMAZING AMRAP:
20 x KB Swing (32/24kg)
20 x Chest 2 Bar Pull Up
20 x Wall Ball (20/14)
Friday, March 25 2016
Open WOD 16.5
21-18-15-12-9-6-3
Thruster (95/65) {65/45}
Bar Facing Burpee
Thruster (95/65) {65/45}
Bar Facing Burpee
Thursday, March 24 2016
Castelobruxo
10 MIN AMRAP:
5 x Hand Stand Push Up {HRPU}
7 x Deadlift (205/135) {155/105}
9 x Box Jump (24/20)
Wednesday, March 23 2016
Uagadou
800M Run Masters Rx
30 x Squat Clean (185/125) {135/95}
800M Run
*19 MIN CAP*
Tuesday, March 22 2016
Derek Abdelnour's B-Day WOD
12 MIN AMRAP:
5 x Muscle Up
20 x Thruster (75/55)
5 Muscle Up
20 x Thruster (95/65)
5 Muscle Up
20 x Thruster (135/95)
5 x Muscle Up
20 x Thruster (165/115)
5 x Muscle Up
AMRAP Thruster (185/125)
Monday, March 21 2016
Nick Brier's B-Day WOD
5 Rounds:
20 x Burpee
15 x Toes 2 Bar
10 x Hang Snatch (95/65)
*14 MIN CAP*
20 x Burpee
15 x Toes 2 Bar
10 x Hang Snatch (95/65)
*14 MIN CAP*
Friday, March 18 2016
Open WOD 16.4
13 MIN AMRAP:
55 x Deadlift (225/155)
55 x Wall Ball (20/14) to (10/9')
55 x Calorie Row
55 x HSPU
Scaling Options
55 x Deadlift (225/155)
55 x Wall Ball (20/14) to (10/9')
55 x Calorie Row
55 x HSPU
Scaling Options
Thursday, March 17 2016
Golly Gumdrops
100 x Air Squat
75 x Push Press (75/55)
50 x Burpee
10 x Muscle Up
*12 MIN CAP*
75 x Push Press (75/55)
50 x Burpee
10 x Muscle Up
*12 MIN CAP*
Wednesday, March 16 2016
Mahoutokoro
21-15-9:
Deadlift (225/155)
Chest 2 Bar Pull Up
*9 MIN CAP*
Deadlift (225/155)
Chest 2 Bar Pull Up
*9 MIN CAP*
Tuesday, March 15 2016
#PastorDenny
5 Rounds:
400M Run
21 x HSPU
12 x Overhead Squat (135/95)
*18 MIN CAP*
400M Run
21 x HSPU
12 x Overhead Squat (135/95)
*18 MIN CAP*
Monday, March 14 2016
Tara's B-Day WOD
10 MIN AMRAP:
9 x Power Clean (115/75)
10 x Toes 2 Bar
10 x Box Jump (24/20)
9 x Power Clean (115/75)
10 x Toes 2 Bar
10 x Box Jump (24/20)
Friday, March 11 2016
Open WOD 16.3
7 MIN AMRAP:
10 x Snatch (75/55)
3 x Bar Muscle Up
Scaled:
10 x Snatch (45/35)
5 x Jumping C2B Pull Up
Masters 55+
10 x Snatch (65/45)
5 x C2B Pull Up
Masters 55+ Scaled
10 x Snatch (45/35)
5 x Jumping C2B Pull Up
10 x Snatch (75/55)
3 x Bar Muscle Up
Scaled:
10 x Snatch (45/35)
5 x Jumping C2B Pull Up
Masters 55+
10 x Snatch (65/45)
5 x C2B Pull Up
Masters 55+ Scaled
10 x Snatch (45/35)
5 x Jumping C2B Pull Up
Thursday, March 10 2016
Goodbye Sean Bellinger WOD
8 MIN AMRAP:
8 x Toes 2 Bar
3 x Clean & Jerk (135/95)
8 x Toes 2 Bar
3 x Clean & Jerk (135/95)
Wednesday, March 9 2016
#SurvivorMcGyver
40-30-20-10
Wall Ball (20/14)
3-6-9-12
Deadlift (225/155) {185/125} [275/185]
{Master's Rx}
*12 MIN CAP*
Last Done 1 OCT 2015
Wall Ball (20/14)
3-6-9-12
Deadlift (225/155) {185/125} [275/185]
{Master's Rx}
*12 MIN CAP*
Last Done 1 OCT 2015
Tuesday, March 8 2016
Peyton Forever
3 Rounds:
400M Run:
30 x KB Swing (24/16kg) [32/24]
20 x Box Jump (24/20) [30/24]
10 x Thruster (135/95) [165/105]
*17 MIN CAP*
400M Run:
30 x KB Swing (24/16kg) [32/24]
20 x Box Jump (24/20) [30/24]
10 x Thruster (135/95) [165/105]
*17 MIN CAP*
Monday, March 7 2016
Fuller House
5 Rounds:
15 x Snatch (75/55)
5 x Muscle Up
*12 MIN CAP*
*Sub 2 x Ring Dip per Muscle Up*
15 x Snatch (75/55)
5 x Muscle Up
*12 MIN CAP*
*Sub 2 x Ring Dip per Muscle Up*
Friday, March 4 2016
Open WOD 16.2
4 Min to complete
25 x Toes 2 Bar
50 x Double Under
15 x Squat Clean (135/85)
if completed,
4 Min to complete
25 x Toes 2 Bar
50 x Double Under
13 x Squat Clean (185/115)
if completed
4 Min to complete
25 x Toes 2 Bar
50 x Double Under
11 x Squat Clean (225/145)
if completed
4 Min to complete
25 x Toes 2 Bar
50 x Double Under
9 x Squat Clean (275/175)
if completed
4 Min to complete
25 x Toes 2 Bar
50 x Double Under
7 x Squat Clean (315/205)
*20 MIN CAP*
Scaled Athletes Perform:
25 Knee Raises
50 Single Under
Weights Progress (95/55) > (115/75) > (135/95) > (155/115) > (185/135)
Masters 55+ Perform:
25 Toes to Bar
50 x Double Under
Weights Progress (115/65) > (135/85) > (155/105) > (185/125) > (205/145)
Masters 55+ Scaled Perform:
25 Sit Up
50 Single Under
Weights Progress (65/45) > (85/65) > (105/75) > (125/85) > (145/105)
25 x Toes 2 Bar
50 x Double Under
15 x Squat Clean (135/85)
if completed,
4 Min to complete
25 x Toes 2 Bar
50 x Double Under
13 x Squat Clean (185/115)
if completed
4 Min to complete
25 x Toes 2 Bar
50 x Double Under
11 x Squat Clean (225/145)
if completed
4 Min to complete
25 x Toes 2 Bar
50 x Double Under
9 x Squat Clean (275/175)
if completed
4 Min to complete
25 x Toes 2 Bar
50 x Double Under
7 x Squat Clean (315/205)
*20 MIN CAP*
Scaled Athletes Perform:
25 Knee Raises
50 Single Under
Weights Progress (95/55) > (115/75) > (135/95) > (155/115) > (185/135)
Masters 55+ Perform:
25 Toes to Bar
50 x Double Under
Weights Progress (115/65) > (135/85) > (155/105) > (185/125) > (205/145)
Masters 55+ Scaled Perform:
25 Sit Up
50 Single Under
Weights Progress (65/45) > (85/65) > (105/75) > (125/85) > (145/105)
Thursday, March 3 2016
#SuperIdol
100 x Double Under 'Buy In'
then
21-15-9:
Deadlift (225/155)
Ring Dip
then
5 x Muscle Up 'Cash Out' [10x]
*12 MIN CAP*
then
21-15-9:
Deadlift (225/155)
Ring Dip
then
5 x Muscle Up 'Cash Out' [10x]
*12 MIN CAP*
Wednesday, March 2 2016
Two Loves
5 Rounds:
10 x Hang Squat Snatch (95/65)
15 x Box Jump (24/20)
*9 MIN CAP*
10 x Hang Squat Snatch (95/65)
15 x Box Jump (24/20)
*9 MIN CAP*
Tuesday, March 1 2016
Sea Turtles
10 MIN AMRAP:
20 x Wall Ball (20/14)
15 x Toes 2 Bar
10 x Power Clean (135/95)
20 x Wall Ball (20/14)
15 x Toes 2 Bar
10 x Power Clean (135/95)