Wednesday 8.31.16 WOD
Starting Tuesday 9.6.16 5:45am WOD! More Info Monster Mash! WOD “Brownwood Dallas 5” 50 Burpees –Then– 5 Rounds of: 10 Wall Balls (20,14) 10 STOH (95,65) 10 Pull Ups 10 Box Jumps (24,20) 10 Sit Ups –Then– 800 meter RunCrossfit Brownwood created this workout “in honor of the 5 Dallas officers killed in the tragic […]
Tuesday 8.30.16 WOD
Starting Tuesday 9.6.16 5:45am WOD! More info Dynamic Effort Lower WOD “XLIV” Happy 44th Birthday Scott Richard! Every 4min for 44min 400/350m Row 4 Squat Cleans (95,65,75,55) 4 Box Jumps (20,20,20,20) **Score successful full rounds $ Out 3×12 Reverse Front Racked Lunge (L+R=2) **build to a heavy 12
Monday 8.29.16 WOD
Max Effort Upper Happy 29th Birthday Michelle Wilson! Strength On a running clock 0:00 – 5:00min build to a heavy Power Snatch 5:00 – 10:00min build to a heavy Bench Press At 12min Begin WOD WOD Happy 29th Birthday Michelle Wilson! For Time: 10-8-6-4-1 Power Snatches (@70% of above) **29 Unbroken Dubs (x3) AFTER each […]
Sunday 8.28.16 WOD
Monster Mash WOD For time: 27-21-15-9 Wall balls 20,14 Clean & Jerk 95/65 –3min Rest– 400m run 9 Rope Climbs, 15 ft 400m run 6 Bar Muscle-ups 400m run 3 Ring Muscle-Ups –3min Rest– 25 HSPU 50 Abmat Sit-ups $ Out 27-21-15-9 MB Sit Ups Back Extentions
Saturday 8.27.16 WOD
Partner Up! WOD “Herbie” Teams of 2 20min AMRAP 60 Cal Row, 60 Deadlifts 50 Cal Row, 50 Hang Cleans 40 Calorie Row, 40 Barbell Lunges 30 Calorie Row, 30 STOH 20 Calorie Row, 200 Meter Run ** 155,105 across all barbell movements **Lunges, back racked **Score total reps $ Out Have a great weekend! […]
Friday 8.26.16 WOD
Max Effort Upper WOD Happy 44th Birthday Steve Greger “S.M.F.G.” For Max Weight: In 4:44W/3:33M min complete: For Max Weight: In 4:44W/3:33M min complete: 44 cal Assault Bike –Then– For Max Load: 11 Rounds 1 Power Clean 1 Hang Power Clean 1 Front Squat 1 Jerk **There is a total time cap of 19min for […]
Thursday 8.25.16 WOD
Dynamic Effort Lower WOD Happy 25th Birthday Stephanie Siravo! “Quarter Life Crisis” 25 Power Snatches (75,55) 1000m Row 50 Overhead Squats (75,55) 1000m Row 25 Power Snatches **20min time cap $ Out Snatch Balance (6×3) **Build across to a moderate weight, no fails
Wednesday 8.24.16 WOD
Monster Mash! WOD “Filthy Fifty” For Time: 50 Box jumps (24,20) 50 Jumping pull-ups 50 Kettlebell swings (35,25) 50 Steps Walking Lunge (L+R=2) 50 Knees to elbows 50 Push press (45,35) 50 Standing Weighted Back Wxtensions (45,35) 50 Wall ball shots (20,14) 50 Burpees 50 Double unders (x3) **35min time cap $ Out 100 Barbell […]
Tuesday 8.23.16 WOD
Dynamic Effort Upper Strength Close Grip Bench (Bench Press 3×8, close grip at 60% + (10,5)) **FOR EXAMPLE: If you come to a week where you fail, making only 6 of your 8 reps at 225 lbs. close grip, switch your grip to medium grip, lower the weight and finish the reps. The next week […]
Monday 8.22.16 WOD
Max Effort Lower WOD “Christine” 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ **20″ box jumps for both men and women $ Out 3 Rounds 10 Back Squats (65%+) 10 DB Bent Over Row (heavy) 10 Cal Assault Bike **Every time you rack the bar, increase weight by 10/5. This […]
