Category: .Your WODs


Squats & Burpees!

Filed Under: .Your WODs by admin — 2 Comments
October 5, 2016

2 Rounds for Time:
12 Back Squat (165/115)
10 Burpees
9 Front Squats (165/115)
10 Burpees
6 Overhead Squats (165/115)
10 Burpees

(from CFTY 10/2)

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Fun with Grace and Helen

Filed Under: .Your WODs by admin — 4 Comments
September 29, 2016

“Grace”

30 reps for time:

Clean and Jerk (135/95 lbs)

 

rest 5 minutes, then

 

“Helen”

3 RFT

400 meter run

21 Kettlebell swings (1.5/1 pood)

12 Pull-ups

 

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Prowler

Filed Under: .Tough Mud, .Your WODs by admin — 2 Comments
September 23, 2016

Prowler Push 50 ft, Max Load

then

3 Rounds for time of:
75 Double-unders
200m Prowler Push, empty

 

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3 RFT

Filed Under: .Your WODs by admin — 1 Comment
September 21, 2016

3 Rounds for time of:
21 GHD Sit-ups
18 Hip Extensions
15 Chest-to-bar Pull-ups
12 Box Jumps 24”/20”
9 Squat Snatch 135/95#

 

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For Time

Filed Under: .Your WODs by admin — 4 Comments
September 21, 2016

42-30-18 reps of:

Deadlift (155/105#)

Thrusters (65/45#)

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Linchpin Mashup 9/19

Filed Under: .Tough Mud, .Your WODs by admin — 1 Comment
September 19, 2016

4 Rounds for time of:
500m Row
15 Push Press 135/95

then*

9-15-21-27 reps for time of:
Wall Ball Shot 20/14
Toes-to-bar

then*

“Helen”
3 Rounds for time of:
400m run
21 Kettlebell Swings 53/35
12 Pull-ups

*Rest 5 minutes between workouts

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