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Posts from the ‘WOD’ Category

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

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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.

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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.

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Tuesday, 09/17/13

WOD:
AMRAP in 21 minutes of:

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

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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.

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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

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Upright Rows, Sunday, 08/18/13

Strength:
Sumo Deadlift
5×5

WOD:
AMRAP in 15 minutes of:
7 Hi Hang Sumo Deadlift Hi Pulls, 95/65
14 Wall Balls, 20/14
200m Run

Post rounds to comments.

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24 Minutes, Wednesday, 07/17/13

WOD:

For 24 minutes complete the following;

1:00 – 5 Heavy Deadlifts
1:00 – 15 Unbroken Wall Balls
1:00 – 200m Run

You have a minute to complete the prescribed reps or distance. Rest for the remainder of the minute.

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