Category Archives: WODs

These are Past WODs by Date

Thursday October 18, 2012

Warm Up
3 Rounds:
10 Hang Clean
10 Pull Ups
20 Double Unders (rope)
10 American Swings


30 minutes
20 yard sprints
on the minute
every minute


Wednesday October 17, 2012

100 Ball Slams for Time

Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch

Front Squat 5×5
Thrusters 3×15

WOD- “Tiffany”
1 Round:
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat

3×30 Seconds
Back Extensions
Knee Ups
Russian Twist

Thursday October 11, 2012

Warm Up
800m Run

WOD – “Fight Gone Bad”

Push Press 65#/45# bar

Box Jumps 20″/16″

SDLHP 26kg/20kg kettle bell

Jump Rope (every 10 rev. equals 1 repetition)

Ball Slams 20#/12#

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on jump rope where every 10 revolutions equals one rep