Wods
161229
ROOKIE A. 3 Rounds for time: 20 Weighted Step Ups 20 Dumbell Snatch 20 Box Jumps (WSU: R1 OHD Carry, R2 Front Rack carry, R3 Suitcase carry - all one arm) [...]
161228
ROOKIE A. Supine Ring Rows (@3131) 6-6-6-6 Rest 2 min B. 3 Rounds for time: 20 Double Unders 30 Sit Ups 20 Pull Ups INTERMEDIATE A. With a running clock,[...]
161227
ROOKIE A. Shoulder Press 8-6-4-3-2-1-1 Rest 2 min B. 3 Rounds for time: 10 Handstand Push Ups 10 Squat Cleans INTERMEDIATE A. Shoulder Press 6-5-4-3-2-1 Rest 2 min B. 10[...]
161226
ROOKIE A. AMRAP 12min: Row 250m Max Reps Thrusters 20/15kg Max Reps Knees to Elbows (In teams of 3, one athlete at each station, row determines rotation) INTERMEDIATE A1. Front[...]
161225
Closed Merry Christmas everyone. ROOKIE Todays workout is an annual tradition, do this in front of your decorated christmas tree and send us the pics! 100 Burpees for time INTERMEDIATE Todays[...]
161224
ROOKIE Perform the movements to the tune of “12 Days of Christmas” 1 – 100 Meter Row 2 – Power Cleans (60/40kg) 3 – Ring Dips 4 – Dumbbell Ground to Overhead[...]
161223
ROOKIE A. Snatch 10-10-8-5 Rest 2 min B. 10 Rounds for time: Row 250m 15 Wall Ball Shots (In teams of two, both athletes working at the same time one on the[...]
161222
ROOKIE A. 3 Rounds not for time: 16 Pistols (alternating) 10 DB External Rotations 10 Lat Pulls B. AMRAP 12 min: 6 Push Press (heavy!) 12 Box Jumps 24 Double Unders [...]
161221
ROOKIE A. Front Squat 6-6-6-6 Rest 2 min B. 21-15-9 Sumo Deadlift High Pull Knees to Elbows INTERMEDIATE A. 3 Rounds not for time: 30s Candlestick Hold 20 Banded Good[...]
161220
ROOKIE A. Partner Cindy AMRAP 20 min: 5 Pull Ups 10 Push Ups 15 Squats (In teams of two, P1 5 pull ups, P2 5 pull ups, P1 10 push ups, P2[...]
161219
ROOKIE A. Deadlift 6-6-6-6 Rest 2 min B. AMRAP 7 min: Max Calories Row C. Hollow Hold Hell: 3 Rounds 30s Hollow Hold 30s Hollow left side 30s Superman 30s Hollow right side INTERMEDIATE A.[...]
161218
ROOKIE A. Weighted Pull Ups 4-4-4-4-4 Rest 2 min B. AMRAP 15min: 10 Ring Rows 20 KB Swings Run 400m INTERMEDIATE A. 10 Rounds for time: 4 Power Snatch 30/20kg[...]
161217
Today is a weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? If not, please talk to one of your coaches about your nutrition. [...]
161216
Today is a benchmark day! Please log your results to Beyond the Whiteboard! ROOKIE A. L-Seated Shoulder Press 8-8-8-8 Rest 2 min B. 3 Rounds for time: 15 Push Ups 20 Box Jumps[...]
161215
ROOKIE A. 5 Rounds for time: 10 Wall Ball 10 Double Unders 10 Pull Ups 10 Double Unders 10 Knees to Elbow INTERMEDIATE A. 3 Rounds not for time: 60s[...]
161214
ROOKIE A. 4 rounds of 3 minutes Row 500m 10 Deadlifts Max reps Dips in remaining time Rest 3 min INTERMEDIATE A. Power Clean 7-5-3-7-5-3 Rest 2 min B. AMRAP[...]
161213
ROOKIE A. Back Squat 8-6-4-8-6-4 Rest 3 min B. 6 min AMRAP 6 Power Snatch 6 Back Squats INTERMEDIATE A. 3 Rounds not for time: 45s Hollow Hold 45s Side[...]
161212
ROOKIE A. AMRAP 20min: 1 KB Swing 1 Sit Up 1 Burpee 2 KB Swing 2 Sit Up 2 Burpee 3 KB Swing 3 Sit Up 3 Burpee etc. INTERMEDIATE[...]
161211
ROOKIE A. 4 Rounds for time: Run 400m 15 Air Squat to Box Jumps INTERMEDIATE A. Split Jerk (back rack) 7-7-7-7-7 Rest 2 min B. Set a Running clock for[...]
161210
ROOKIE A. 3 Rounds not for time: 8 Rolling Pistols 8 Supine Ring Rows 16s L-Sit B. 21-15-9 Overhead Squat Pull Ups INTERMEDIATE A. 3 Rounds not for time: 45s[...]
161209
ROOKIE A1. Banded Triceps Press Downs 12-12-12-12 Rest 30s A2. Bent Over DB Rows 8-8-8-8 Rest 30s B. Row 1k TT INTERMEDIATE A1. Front Racked Alternating Reverse Lunges 16-14-12-10 No[...]