WODS: September 2016

CALENDAR VIEW
Friday, September 30 2016
The Chief
The Chief

Max Rounds in 3 Minutes/1 Min Rest/5 Rounds

3 x Power Clean (135/95)

6 x Push Up

9 x Air Squat

*Post Score For Each Round*

Thursday, September 29 2016
#MillennialsvsGenX
#MillennialsvsGenX

15 MIN

10 MIN E30SEC

then

5 MIN EMOM

1 x Hang Squat Snatch

then

7 MIN AMRAP:

30 ft Burpee Broad Jump

3 x Bar Muscle Up

*Sub C2B*

Wednesday, September 28 2016
Lauren Law's B-Day WOD
Lauren Law's B-Day WOD

3 Rounds:

10 x Clean & Jerk (95/65)   [135/95]

30 x Back Squat (95/65)   [135/95]

400m Run

*20 x Burpee Penalty for Dropping Bar at ANY point EXCEPT once ALL 30 reps of Squats are Complete*

Tuesday, September 27 2016
Charlotte Amy's B-Day

12 MIN AMRAP:

10-20-30-40-50-...

Box Facing Burpee Box Jump (24/20)

Push Press (95/65)

Pull Up   [C2B]

*Push Press ONLY, No Jerks*

Monday, September 26 2016
Joe Lynn's B-Day WOD
Joe Lynn's B-Day WOD

20 MIN AMRAP:

4 x Snatch (155/105)   [185/125]

8 x Box Jump (40/30)

15 x Deadlift (155/105) [185/125]

16 x Toes 2 Bar

23 x Wall Ball (20/14)

42 x Double Under

Saturday, September 24 2016
Saturday WOD
Saturday WOD
Friday, September 23 2016
Devin's B-Day WOD
Devin's B-Day WOD

1 Mile Run

29 x Deadlift (275/185)

1 Mile Run

Thursday, September 22 2016
#unprecedented
#unprecedented

21-15-9

Thruster (95/65)

Sumo Deadlift High Pull (95/65)

*5 MIN CAP*

*MUST GO FAST*

*Scale to FINISH*

Wednesday, September 21 2016
Emma's B-Day WOD
Emma's B-Day WOD 30 x Pull Up
30 x Front Rack Lunge (115/75)
30 x Deadlift (115/75)
30 x Bar Facing Burpee
30 x Hang Clean (115/75)
30 x Handstand Push Up
30 x Box Jump (24/20)
30 x Wall Ball (20/14) 10ft
30 x Toes 2 Bar
*18 MIN CAP*
Tuesday, September 20 2016
Obie
Obie 15 MIN AMRAP:
One Wave Is:
1-2-3-4-5
Squat Snatch
*20 x Double Under After Each Set*

Increase Weight After Each Wave
Men: (135/155/185/205/225)
Women: (95/105/125/135/155)
Monday, September 19 2016
Nate
Nate

"Nate"
20 MIN AMRAP:

2 x Muscle Up

4 x Handstand Push Up

8 x KB Swing (32/24kg)

Saturday, September 17 2016
Saturday WOD
Saturday WOD
Friday, September 16 2016
Talon Throwdown
Talon Throwdown

5 Rounds:

400M Run

10 x Back Squat (185/125)   [225/155]

*No Rack, Go Unbroken*

*10 x Burpee Penalty for Dropped Bar*

*18 MIN CAP*

Thursday, September 15 2016
Astronaut Pen
Astronaut Pen

20 MIN AMRAP:

60 x Deadlift (135/95)

40 x Bar Facing Burpee

15 x Muscle Up

*Sub Ring Dips 2:1*

Wednesday, September 14 2016
Vandelay Industries
Vandelay Industries

10 Rounds:

3 x Snatch (155/105)

30 x Double Under

*10 MIN CAP*

Tuesday, September 13 2016
Miss Arkansas
Miss Arkansas

30 x Pull Up

30 x Wall Ball (20/14)

25 x C2B Pull Up

25 x Wall Ball

20 x Strict Pull Up

20 x Wall Ball

15 x Strict C2B Pull Up

15 x Wall Ball

10 x L-Pull Up

10 x Wall Ball

*14 MIN CAP*

Monday, September 12 2016
Tuttle
Tuttle

10 MIN AMRAP:

6 x Squat Clean (95/65)   [135/95]

9 x Hand Stand Push Up   [Strict]

12 x Box Jump (24/20)

Saturday, September 10 2016
Saturday WOD
Saturday WOD
Friday, September 9 2016
Battle At Bristol
Battle At Bristol

9-6-3

Thruster (165/105)   {105/65}

Box Jump (40/30)   {30/24}

Muscle Up

*10 MIN CAP*

*Sub 2 x C2B or 2 X RD for MU, Or 1 of Each*

Thursday, September 8 2016
AirPods
AirPods 5 Rounds:
400M Run
25 x Wall Ball (20/14)
10 x Hang Power Clean & Jerk (115/75)   {75/55}
*19 MIN CAP*
Wednesday, September 7 2016
Scorpius
Scorpius

12 MIN AMRAP:

12 x Deadlift (155/105)

15 x Toes 2 Bar

18 x Burpee (6" Above Reach)

Tuesday, September 6 2016
Mainsite 160822
Mainsite 160822

From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

Monday, September 5 2016
Labor Day WOD
Labor Day WOD 3 x 600m Run
*2 MIN Rest Between Rounds*

then

8 Rounds:
20 x Bar Facing Burpee
10 x Front Squat (185/125)
*Teams of 2*
*Split Work However*
Saturday, September 3 2016
Saturday Class
Saturday Class
Friday, September 2 2016
GBO
GBO

10-8-6-4-2
Back Rack Lunge
Front Rack Lunge
Overhead Lunge
(155/105) [185/125] MRx {135/95}

50 ft Hand Stand Walk after each set [100ft]
sub 40 x shoulder touch (20 each shoulder)

Thursday, September 1 2016
AstroDobbs
AstroDobbs 9 MIN AMRAP
3-6-9-12-15-18-21-24-...
Thruster (95/65)
Box Jump (24/20)

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