Results For Category: "WOD"

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

Fight Gone Bad

1.Wall-ball: 20 pound ball/14#, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds/55# (Reps)
3.Box Jump: 20″ box (Reps)
4.Push-press: 75 pounds /55#(Reps)
5.Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

http://youtu.be/DC19O4cgvp4

10 Rounds for time of:

10 Ring Push-ups
10 T2B

Your Next Lift

Then

8 minutes:

Tabatta Swings 1.5/1 Pood

So simple. So good.

100yd Farmer’s Walk- 5 attempts

Then

5 Minutes:

300 Double Unders
In remaining time- Max 1/2 Burpees (Standard is always feet to outside of the hands)

Score is 1/2 Burpees

“Brutal”

10 Rounds For Time of:

10 Deadlifts
10 Push Press
10 Back Squats
5 Pullups

Load is 135lbs/95lbs for the Barbell Movements.

Your next lift

Then

Row 800m
40 Burpee Box Jumps 24/20″
Run 800m

“Raymond”

5 Rounds For Time Of:

11- Clapping Pullups
2- Double Bodyweight Deadlifts
10- Bodyweight Cleans

In honor of the birth of our son, Raymond Macharia Shiffler. He was born 11/02/10 weighing in at 7lbs 4oz and 20 inches long.

He is 3 years old today and has become quite the chef with Dad.

Windmills- 5,5,5

Then

8 minute Amrap:

With a 1/1.5 Pood KB

3 cleans
3 snatch
3 press

Finish all on right side then switch alternate to left.

AMRAP in 20 minutes of:

5 Ring Dips
10 Deadlifts 185/135#
15 Situps

There will not be a 7:30p class this Thursday, so all the coaches can take their kids out for Halloween.

This Friday There will not be a 10a or 12p class. My Best Friend’s father passed away and Joyce and I will be attending the funeral.

We will hold a 9a class if people can make it in for that. Please contact me about scheduling for 9a on Friday. All other classes will are on.