WOD

Thursday 11.13.2014 WOD

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Power Snatch Build to a Heavy Single 30 Snatches @ 65% of the Power Snatch

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Wednesday 11.12.2014 WOD

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On the Minute x 30 5 rds Min 1: Max Burpees Min 2: Max Cals on Assault Bike Min 3: Max Abmat Sit ups Min 4: 200m Run Min 5: Max Air Squats Min 6: Max Cals on Rower

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Tuesday 11.11.2014 Honor our Veterans

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About “Armistice” — Veterans Day WOD On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day. At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery. The 11-based rep scheme represents the rich history of Veterans Day. The …

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Monday 11.10.2014 WOD

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1000m Row followed by 6 RFT of: 9 Pull-Ups 9 Kettlebell swings (53/35) 9 Front Squats (135/95)

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10.7.2014 Barbells for Boobs Team WOD

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Barbells for Boobs Teams of 2 3 RFT 10 Clean and Jerks each 135/95# 50 Wall balls divided 20/14#

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Friday 10.6.2014 WOD

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“Schlitz” 4 RFT: 400m Run 4 Muscle ups 40 Double unders

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Thursday 10.5.2014 Lurong Paleo Challenge

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“THE TRIPLET RETEST” 11 Minute AMRAP:Ascending Ladder (3, 6, 9, 12, 15, 18…) Level III Wall Balls- 20/14 lbs with a 10/9′ target Box Jumps- 24/20″ Deadlifts- 115/75 lbs Level II – 14/10# to 10/9′ – 20/16″ – 105/65# Level l – MedBall Cleans 14/10# – 16/12″ – 95/55# Score is total number of reps

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Wednesday 11.5.2014 Disgustingly Fun

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TEAM WOD With a running clock, Teams of two complete as much work as possible at each station (1 athlete works at a time:) 6 minutes of Farmer’s Carry, as heavy as possible, for max distance 6 minutes of Sled Drag, bodyweight, for max distance 6 minutes of Rowing, for max calories 6 minutes of Cleans, 155/105, for max reps 6 minutes of Assault Bike for max calories 6 minutes of Medball Cleans as heavy as possible for max reps

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Tuesday 11.4.2014 WOD

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House Of Crossfit 21-18-15-12-9-6-3 of: Cals on Assault Bike or rower and AbMat sit-ups

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Monday 11.3.2014 Lurong Paleo Challenge

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6×6 Back Squats, “THE OLYMPIAN RETEST” 9 Minute AMRAP: Level III 20 G2OH- 95/65 lbs 7 Bar Facing Burpees 15 G2OH- 135/85 lbs 7 Bar Facing Burpees 10 G2OH- 155/105 lbs 7 Bar Facing Burpees 5 G2OH- 185/135 lbs 7 Bar Facing Burpees AMRAP G2OH- 225/155 lbs Level II – 65/45# – 75/55# – 95/65# – 135/95# – 155/105# Level 1 – (medball) 20/14# – (barbell) 45/35# – 65/45# – 95/65# – 115/85# The athlete’s score is the total number of reps completed.”

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