Monthly Archives: October 2015

HERE ARE SOME OF THE COSTUMES FROM LAST YEARS WOD. CAN’T WAIT TO SEE WHATS IN STORE THIS YEAR.     WOD  (4 rounds for time) 10 LIVING DEADlifts @225/155# 31 WITCHES BROOM STICK hops @24/20″ 15 HOB GOBLet squats @50/35#

DONT FORGET SATURDAY!!! PRIZE FOR BEST COSTUME TO WOD IN!   STRENGTH 1RM Snatch WOD  (27-21-15-9 reps for time) Toes to bar  Power snatches @75/55#

SKILL 10×1 rope climb  WOD  (5 rounds for time) 10 power cleans @135/95# 15 release push ups 

STRENGTH Shoulder Press AMRAP @90% WOD  (AMRAP in 12) 15 SDHP @95/65# 30 double unders 

    STRENGTH Back Squat AMRAP @90% WOD  (3 rounds for time) 20 thrusters @115/80# 20 bar facing burpees

STRENGTH Clean 1RM WOD  (AMRAP in 18) 250m run 14 KB swings @50/35# 21 box jumps @24/20″ *each round run goes up 250m

STRENGTH Bench Press, 3RM Drop set, 3×95%, 3×90% WOD  “Warehouse Wars Team WOD #2” -In teams of three- (For time) 300 double unders 21-21-21-15-15-15-9-9-9 OH Plate lunge @45/25# HSPU  Then  300 double unders *only one teammate working at a time. Each partner must do their set of the movement before moving onto the next setContinue reading “SATURDAY”

STRENGTH Deadlift Set 1 @70% x5 reps Set 2 @+15# x5 reps if squat is above 300#          @+10# x5 reps if squat is above 200#          @+5# x5 reps if squat is below 200# Set 3 @+15# x5 reps if squat is above 300        Continue reading “FRIDAY”

STRENGTH Back Squat Set 1 @70% x5 reps Set 2 @+15# x5 reps if squat is above 300#          @+10# x5 reps if squat is above 200#          @+5# x5 reps if squat is below 200# Set 3 @+15# x5 reps if squat is above 300      Continue reading “WEDNESDAY”

STRENGTH 100 KB swings for time @70/50# WOD  (21-15-9) Power snatches @105/75# *5 wall climbs after each round 

STRENGTH Front Squat, 3RM  Drop set, 3×95%, 3×90% WOD  (For time) 30 KB SDHP @70/50# 30 wallball @20/15# 30 t2b 30 deadlift @185/125# 30 burpees onto plate 30 deadlift @185/125# 30 t2b 30 wallball @20/15# 30 SDHP @70/50#

STRENGTH Snatch, 7×1 @90% WOD  (2 rounds For time of) 21-15-9 Burpee box jumps @24/20″ Power clean @115/80#

STRENGTH Shoulder Press, 3RM Drop set, 2×3 @90% WOD (AMRAP in 12) 7 muscle ups 20 Wallballs 

STRENGTH Back Squat, 3RM Drop set, 2×3 @90% WOD  (For time) 21-18-15-12-9-6-3 SDHP @96/65# Bar facing burpee

STRENGTH Front Squat, 5RM Drop set, @ 5×95%, 5×90% WOD  (AMRAP in 10) 10 OHS @95# 10 HSPU

STRENGTH Clean, 7×1 @90% WOD  (For time) 1000 meter row 30 deadlifts @225/155# 50 Pullups 

STRENGTH Bench Press, 5RM  Drop set, @95%x5, 90%x5 WOD  (AMRAP in 12) 12 thrusters @115/80# 25 double unders

STRENGTH Shoulder Press, 3×5 @70% of 5RM WOD  (AMRAP in 10) 30 box jumps @24/20″ 15 KB snatches @50/35#

STRENGTH Back Squat, 3×5 @70% of 5RM WOD  (40 minute clock) -5 rounds- 250m run 10 squat cleans @165/115# or 55% of 1RM Immediately into -AMRAP in remaining time- 400m run 20 push ups w/release 20 double unders

STRENGTH  Clean, 7×2 @85% WOD  (For time) 70 Burpees 60 Sit-ups w/abmat 50 Kettlebell swings @50/35# 40 KB SDHP @50/35# 30 HSPU 

STRENGTH 3sec. Pause Front Squat, 7×1 @70% WOD  (21-15-9 reps for time) Thruster @95/65# Pull-ups.

STRENGTH Bench Press w/3 second pause on chest, 7×1 @70% WOD  (21-15-9 for times) Deadlift @60% of 1RM Box jumps @30/24″

STRENGTH Snatch, 7×2 @85% WOD  “NANCY” (5 rounds:) 400 meter run 15 overhead squats @95/65#

STRENGTH Back Squat AMRAP @85% *15 rep limit WOD  (For time) -5rounds- 10 push press @135/95# 10 power cleans @135/95# Rest 3:00 -4 rounds- 15 wallball @20/15# 15 deadlift @135/95# Rest 2:00 -3 rounds- 20 KB snatch @50/35# 250m run Rest 1:00 -AMRAP in 2 min- Front squat @135/95#

STRENGTH Clean, 4×3 @80% WOD  (AMRAP in 12) 15 Thrusters @100/65# 15 c2b Pullups