WOD Tuesday October 30th

Warm up: Bear crawl x 200 ft

  1. Every 90 seconds for 12 sets:

Odds: Strict pullups + kipping pullups +Muscle ups (This is a complex, stay on the bar, choose the right # of each and try to maintain it for all the sets)

Evens: Strict press x 3 + Push press x 2 + Jerk x 1

2. 3 Rounds for time of:

50 Kettlebell swings ( not too heavy )

25 Banded sit ups

The Strength world lost a legend today. If you didn’t know who KK was, watch these videos.

WOD Wednesday October 3rd

Warm up: walking lung + twist in bottom L and R x 8 steps each / Heaving snatch balance x 8 / Hang power snatch + ohs x 8

Every 2 minutes for 32 minutes:

Rounds 1 – 4:

2 Power snatches + 5 Muscle ups + 5 Kneeling squat jumps

Rounds 5 – 8:

1 Power snatch (heavier) + 10 Handstand pushups + 5 Box jumps

Rounds 9 – 12:

1 Snatch + 5 Muscle ups + 5 Kneeling squat jumps

Rounds 13 – 16:

1 Snatch ( heavier ) + 10 Handstand pushups + Box jumps

Who is this?

WOD TuesdayJuly 10th

Warm up: 2 Rounds of: Empty bar high pulls x 5 / Drop snatch x 5 / Hang power snatch x 5 Squatting muscle snatch x 5

  1. Every 30 seconds for 12 sets: 1 Power snatch

2. Every 40 seconds for 10 sets: 1 Snatch

3. Every 50 seconds for 8 sets: The right # of toes to bar

4. Every 60 seconds for 6 sets: The right # of Muscle ups

5. Every 70 seconds for 4 sets: 20 Lateral bar jumps

WOD Wednesday July 4th

Warm up: Group warm up

JOHNSONMichael E. JohnsonU.S. Marine 1st Lt. Michael E. Johnson, 25, of the 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died Sept. 8, 2009, while supporting combat operations in Kunar Province, Afghanistan.

He is survived by his wife, Durinda.

First posted July 9, 2010

  • 245-lb. deadlifts, 9 reps
  • 8 muscle-ups
  • 155-lb. squat cleans, 9 reps
Complete as many rounds as possible in 20 minutes

WOD Friday February 9th

Warm up: Run / Banded good mornings / Glute ham sit ups

  1. Every 2 minutes for 8 sets:

2 Deadlifts + 6 Box jumps

2. 11.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (110lbs / 50kg)
10 Muscle-ups

MASTERS WOMEN  includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (75lbs / 35kg)
10 Muscle-ups