C-WOD Wednesday 8.29.12

21-18-15-12-9-6-3 for time of:
Plate GTO, 45/25 – ground to overhead anyhow with a bumper plate.
5 Burpees and 30 Double Unders between rounds. read more…

C-WOD Tuesday 8.28.12

“Penalty Box”
6 x 300m Row at 2k Pace, Sub 25 SPM read more…

C-WOD Monday 8.27.12

Back Squat Medley
10 reps at 30%
10 reps at 40%
10 reps at 50%
10 reps at 60%
Max reps at 60%
read more…

C-WOD Saturday 8.25.12

4 Rounds of:
Max reps of Strict C2B Pull ups in 2 minutes
Rest 1 minute
Max reps of Push Press 165, 115 in 2 minutes – taken from the floor, no racks.
Rest 1 minute read more…

C-WOD Friday 8.24.12

AMRAP 8
8 Front Rack Reverse Lunges (4/side) 155, 105 – From the ground, no racks. Back knee kisses the ground
16 Dead Lifts 155, 105
24 Leg Lifts – Lie on your back with legs extended, 1″ off the ground. Lift your legs to perpendicular.
32 Double Unders read more…

C-WOD Thursday 8.23.12

SUCCESS…read more…

C-WOD Wednesday 8.22.12

8 RFT
1 15′ Legless Rope climb
12 Hand Release Push ups read more…

C-WOD Tuesday 8.21.12

“Fuel For Fire”
For time:
1,000m Row
1,000m Run
50 Box Jumps, 24/20
30 Burpees
50 Box Jumps, 24/20
1,000m Run
1,000m Row read more…

C-WOD Monday 8.20.12

1.  Box Squat Work up to a 1 rep max – Box should be at parallel.  Points of performance mimic the box squat jumps we did on Friday. 2.  Front Squats 3 x 6 3.  Romanian Dead Lifts 3 x 8 4.  5 RFT: 10 Pistols (5/side) 15 GHD Sit ups 200m Run 1 minute […]

C-WOD Saturday

August 18, 2012 What a way to end the week! 1.  Dips 3 sets of: 3 Weighted Dips 3 Strict Dips Max kipping Dips Each set is one giant set, meaning you will perform all the weighted, strict and kipping as one big set.  Here what it should look like; Complete the weighted dips with […]