Competitor’s WOD

10.28.13 MONDAY warm up– 800m Jog Strength: 4×8 Front Squats Metcon: 12min AMRAP of: 16 KB Swings…97/70 8 Burpees over KB 16 Toes to Bar... Read More

10.25.13 FRIDAY warm up– 5min Airdyne Bike Strength: 3×10 Shoulder Press Metcon: 5/25…4/20…3/15…2/10…1/5 of: Rope Climbs Back Squat…135/95 For Time

10.24.13 THURSDAY warm up- 10SDL, 10SHHP, 10MS, 10OHS (SDL- snatch grip deadlift, HHP- hang high pull, MS- muscle snatch, OHS- other homelesspeople's stuff) Olympic: 3×3 Snatch... Read More

10.23.13 WEDNESDAY warm up– 800m Jog Strength: 3×10 Deadlift 3×10 DB Rows Metcon: 5 Rounds of: 100m Sled Drag…90/70 12 HSPU's…45's 12 Calorie Row 2min... Read More

10.22.13 TUESDAY warm up– 10DL, 10HC, 10HSC, 10PJ…45/15 Olympic: 5×3 CnJ Complex @ 60% 1rm CnJ (singles) (CnJ Complex= 1 Hang Clean, 1 Power clean,... Read More

10.21.13 MONDAY warm up– 2×20 Reverse Hypers Strength: Back Squat 3×10 (work up to and use same weight for all 3 sets) Metcon: 9…7…5 of:... Read More

10.18.13 FRIDAY warm up– 800m Jog Strength: 3×5 Bench Press Metcon: 4 Rounds of: 20 GHD Sit Ups 15 Bench Press…155/105 For Time Auxiliary: 1mile... Read More

10.17.13 THURSDAY warm up– 10SDL, 10SHHP, 10MS, 10OHS (SDL- snatch grip deadlift, HHP- hang high pull, MS- muscle snatch, OHS- other homelesspeople's stuff) Olympic: 3×5... Read More

10.16.13 WEDENSDAY warm up– 5…35…5 Flight Simulator Strength: 3×5 Trap Bar Deadlift 4×8 Landmine Rotations Metcon: 10min AMRAP of: 2000m Row remainder of time 6... Read More

10.15.13 TUESDAY warm up– 10DL, 10HC, 10HSC, 10PJ Olympic: 3×5 Clean n Jerk (singles @80%) Metcon: 10 Rounds of: 15 Wall Balls…20/14…10/10 4 Power Cleans…185/125... Read More

10.14.13 MONDAY warm up– 400m Run Strength: 3×5 Front Squat Metcon: "BIG HELEN" 3 Rounds of: 400m Run 21 KB Swings…70/53 12 Chest to Bar... Read More

10.11.13 FRIDAY warm up– 1000m Row Strength: 3×5 Bench Press Metcon: 2 Rounds of; 6min AMRAP of: 18 High Wall Balls…20/14…12/10 feet 2 Rope Climbs... Read More

10.10.13 THURSDAY warm up– 10 DL, 10 HC, 10 HSC, 10 PJ…45/15 3×5 Hang Clean @ 80% (singles) Metcon: 20min EMOM of: EVEN- 3 Hang... Read More

10.9.13 WEDNESDAY warm up– 800m Jog Metcon: 4 Rounds of: 25m Sled Drag…225/180 25m Reverse Sled Drag…225/180 2min Rest For Time

10.8.13 TUESDAY warm up– 200 Double Unders 3×5 Squat Snatch @ 80% Metcon: 9…7…5 of: DB Single Arm Snatches…100/70 (9…7…5 each arm) Burpee Ring Muscle Up... Read More

10.7.13 MONDAY warm up– 5min Airdyne Stength: 3×10 Trap Bar Deadlift 3×10 Good Mornings 2×20 Reverse Hypers Metcon 1: 15…10…5 of: DB STOH…80/50 KB Swings…97/70... Read More

10.4.13 FRIDAY warm up– 200 Double Unders Strength: 3×3 Thruster Metcon: "GORDA FRAN" 21…15…9 of: Thruster…135/95 Chest to Bar Pull Ups For Time

10.3.13 THURSDAY warm up– 800m Jog Metcon: 15…10…5 of: Hang Snatch…185/125 (rest 2min after each set) For Time Gymnasty- accumulate 2min of L-Sit on Paralettes... Read More

10.2.13 WEDNESDAY warm up– 1000m Row Strength: 3×3 Back Squat Metcon: 4 Rounds of: 8 Ring Muscle Ups 8 Back Squats…275/175 (from rack) For Time

10.1.13 TUESDAY warm up– 10-1 Airdyne Cals and GHD Sit Ups (not for time) Strength: 3×3 Unbroken Power Cleans Metcon: 40 Power Cleans…245/165 EMOM 2... Read More

9.30.13 warm up- "FLIGHT SIMULATOR" (up to 35 reps and back down) 20min EMOM of: ODD- 3 OHS…185/125 pounds (from ground) EVEN- 2 Rope Climbs... Read More

9.27.13 FRIDAY warm up– 5min Airdyne, mobility mobility mobility 15…10…5 of: Front Squat…225/155 pounds (from the ground Meg) Bar Muscle Ups For Time (12min Time... Read More

9.26.13 THURSDAY warm up– 20 Squat Jumps…45/15 pounds 30 Snatches @ 85% 1RM (singles) For Time *note– partner up with someone with similar weight and... Read More

9.25.13 WEDNESDAY warm up– 20 GHD Sit Ups, 20 Reverse Hypers 21…15…9 of: Deadlift…315/225 pounds Bench Press…225/115 pounds (12min Time Cap) For Time Auxiliary– 15... Read More

9.24.13 TUESDAY warm up– 400m jog 20 Rev Hypers 50 Hang Cleans…225/155 For Time  

9.23.13 MONDAY warm up– 300 Double Unders 10-1 of: Shoulder to OH…185/125 pounds Back Squat…235/155 pounds (12min Time Cap) Post time and load to comments... Read More

9.20.13 FRIDAY warm up– 400m Jog 2x25m Sled Drag…225/160 pounds 3×10 DB Row 3×10 Land Mine Rotations 50 Reverse Hypers  

9.19.13 THURSDAY warm up– 800m Jog 3×5 Snatch Complex 1 Hang Power Snatch, 1 Power Snatch, 1 OHS

9.18.13 WEDNESDAY warm up– 400m Run, 2×20 GHD Sit Up 3×6 KB Pistols 3×10 Shoulder Press 3×10 Single Arm Push Ups

9.17.13 TUESDAY warm up– 5min Airdyne, 2×20 Reverse Hypers 3×5 Clean Complex 1 Clean Complex= 1 Hang Power Clean, 1 Hang Squat Clean, 1 Full... Read More

9.16.13 MONDAY warm up– 300 Double Unders 3×10 Banded Deadlift (standing on bands) 30 G2Shoulder MB…150/80

9.13.13 FRIDAY warm up– 500m Row, 2×20 Rev Hypers 3×12 Steps OH Lunge (barbell) 3×15 Dips Metcon– Explode WOD *note– Please do not let the... Read More

9.12.13 THURSDAY warm up– 10 SDL, 10 HMS, 10 HSS, 10 OHS…45/15 3×3 "Snatch Complex" 1 Power Snatch 1 Hang Power 1 Hang Squat Snatch... Read More

9.11.13 WEDNESDAY warm up– 5min Airdyne, 20 reverse hypers 3×10 Back Squat (use 70% of 1rm for all 3 sets) 3×10 Land Mine Rotations 6... Read More

9.10.13 TUESDAY warm up– 200 Double Unders 3×5 2 Position Clean= 1 Squat Clean+1 Hang Squat Clean (75% 1rm) 1min AMRAP of Box Jumps…30/24" box... Read More

9.9.13 MONDAY warm up– Run 400m, 25m HS Walk 3×10 Ring Banded Shoulder Press 3×10 Dips 3×10 Bench Press Metcon: "HEAD RUSH" 5 Rounds of:... Read More