Skip to content

Posts from the ‘WOD’ Category

Squat, Saturday, 08-30-14

WOD:
A. Squat: 6×6 at 70% of 1RM

B. 3 x 15-25 of each exercise:
Weighted Lunge
Reverse Hypers
Hollow Rock
Lo Lat Pulls

C. For time:
15-12-9 of:
200m Row
Kettlebell Swing
Push-up

IMG_3451.JPG

Badges For Life, Wednesday, 04-23-14

WOD:
A. Max Effort Deadlift.

B. 5 rounds for time of:
8 Bar Facing Burpees
8 Deadlifts, 185/135
8 Toes to Bar

Post time to comments. Scale as necessary. If you enjoy team competitions, check out Badges For Life. It’s a four person team competition on May 17, 2014 in Huntington Beach. See you there.

20140423-144758.jpg

A then B, Sunday, 02/09/14

WOD:

A. 10 Rounds of:
1:00 Row
1:00 Rest

B. 3 rounds for reps of:
One minute of each exercise. Rest one minute between rounds.
Medicine Ball Sit-ups
Ring Rows
Medicine Ball Clean
Box Jumps
Bicycle Sit-ups

AMRAP in 10 x’s 3, Saturday, 02/01/14

WOD:

As Many Rounds As Possible in 10 minutes of:
10 Dumbbell Bench Press
10 Dumbbell Rows
10 Alternating 1-arm DB Snatch
100 meter Run

Rest three minutes then,

AMRAP in 10 minutes of:
10 Plate Sit-ups
10 Pikes on the Rower
20 Bicycle Sit-ups
100 meter Run

Rest three minutes then,

AMRAP in 10 minutes of:
10 Jumping Squats
10 Side Step-ups
10 Overhead Plate Lunges
100 meter Run

20140201-165435.jpg

80, Friday, 01-31-14

WOD:

Eight rounds for time of:
10 Deadlifts, 135/115
10 Box Jumps, 24″/20″
10 Wall Balls, 20/14
10 Toes to Bar
Rest one minute

Change order of exercises every round. Scale as necessary.

For Reps, Thursday, 01/30/14

WOD:

Four rounds for reps of:
:30 Front Squat, 115/75
:30 Box Jumps, 24″/20″
:60 Rest

Rest three minutes then,

Four rounds for reps of:
:60 Wall Ball, 20/14
:60 Double Unders
:60 Rest

Post total reps to comments.

20140130-230908.jpg

100s, Wednesday, 09/18/13

WOD:
In teams of two:

100 Front Squats, 95/75
100 Pull-ups
100 Burpees
100 Box Jumps
100 Shoulder to overhead, 95/75

20 minute time cap.

20130920-170630.jpg

Tuesday, 09/17/13

WOD:
AMRAP in 21 minutes of:

9 Thrusters, 95/65
11 Toes To Bar
21 Kettlebell Swings, 1.5/1

20130917-221657.jpg

Bodyweight Deads, Monday, 09/16/13

WOD:
Four rounds for time of:
400 meter Run
12 Deadlifts, bodyweight
15 Box Jumps, 24″/20″, must step down.

20130916-134410.jpg

10-1, Monday, 09/09/13

WOD:

10-1 of:
Deadlift, 185/135
Hand Release Push-ups
200m Run

Example: 10 Deads, 10 Push-ups, 200m run, 9 Deads, 9 Push-ups, 200m Run…. Post time to comments. Brick CrossFit

20130909-220800.jpg

Follow

Get every new post delivered to your Inbox.

Join 168 other followers