Monthly Archives: October 2013

Friday 131018

All-levels WOD/Beginner WOD: “Fran” Thruster 95/65 lbs Pull-ups 21-15-9 reps, for time Competition Team WOD: Part A. Perform 15-25 skin the cats for quality – not for time. Part B. Power Snatch TNG with Partner 12 rounds x 3 reps… Read more »

Thursday 131017

All-levels WOD/Beginner WOD: A. Push Press 3-3-3-3-3 B. 5 rounds: 30 kettlebell swings 24/16, 30 sit ups Competition Team WOD: Part A1. Front Squat 3×3, rest 60 seconds Part A2. 4×3 Weighted Pull ups (Mixed Grip), rest 2-3 minutes Part… Read more »

Wednesday 131016

All-levels WOD/Beginner WOD: A. Front Squat 3-3-3-3-3 B. Deadlift 3-3-3-3-3 Competition Team WOD: REST DAY. CFE WOD: 4x 50 sec row 10 sec rest 50 sec burpees 10 sec rest 50 sec situps 10 sec rest Rest 2 minutes 4x… Read more »

Tuesday 131015

All-levels WOD/Beginner WOD: “Cindy” 5 Pull-ups 10 Push-ups 15 Squats As many rounds as possible in 20 min or “Mary” 5 Handstand push-ups 10 1-legged squats 15 Pull-ups As many rounds as possible in 20 min Competition Team WOD: Part… Read more »

Saturday 131012

All-levels WOD/Beginner WOD: A. Thruster 3-3-3 B. “Karen” Wallball: 150 shots for time Competition Team WOD: Part A. Front Squat 3 RM in 10 minutes Part B. 12 minute EMOM: 10 Toes to Bar/10 Shoulder to Overhead (135/95) Part C…. Read more »

Friday 131011

All-levels WOD/Beginner WOD: For time: 400 meter run 50 push ups 400 meter run 50 pull ups 400 meter run 50 toes to bar 400 meter run 50 pistols Competition Team WOD: Part A. Power Snatch TNG with Partner, 12… Read more »