WOW - 4

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Compare to 2022: HERE


WOD 1

Deadlift

3-3-3-3-3

- Compare to: 1/23/12

WOD 2

4 rounds for time:

10 Front Squat (#185/#125)
20 Sit-ups
30ft. Handstand Walk

- Compare to: 1/24/12

WOD 3

As many rounds as possible it 10 minutes:

8 Push Press (#115/#80)
8 Push-ups
8 Chest to bar Pull-ups

- Compare to: 1/25/12

WOD 4

Back Squat

3-3-3-3-3

- Compare to: 1/26/12

WOD 5

3 Rounds for time:

30 Kettlbell Swings (#53/#35)
30 Goblet Squats (#53/#35)
30 Double-unders

- Compare to: 1/27/12

WOD 6

In teams of 4-5 complete:
5K Row 
200 Knee to Elbow 
100 2-Person Deadlift (#455/#305)

- Compare to: 1/28/12

WOW Week #3

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Compare to last years Week #3: HERE 


WOD 1 

"Nutts"

For time:
10 Handstand push-ups
15 Deadlifts (250#/175#)
25 Box Jumps (30"/24")
50 Pull-ups
100 Wallball shots (20#/14#)
200 Double-Unders
400 Meter run (45#/25# plate)

Compare to: 1/16/12

WOD 2

Jerk (Front)
1-1-1-1-1
Jerk (Back)
1-1-1-1-1

Compare to: 1/17/12

WOD 3

“Annie”

50-40-30-20-10

Double Under
Sit-Ups

Compare to: 1/18/12

WOD 4

3 Rounds for time:
10 Ring Dip
20 Kettlebell Swing (#53/#35)
30 Burpees


Compare to: 1/19/12


WOD 5

Front Squat
3-3-3-3-3

Compare to: 1/20/12


WOD 6

Team WOD
As a team complete:
50 Muscle-ups
100 Power Cleans (#135/#95)
150 Ring push-ups
200 Pistols

Compare to: 1/21/12


WOW week #2

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Choose 3 WODs from below, this week.

Compare the week's WOD scores here

 
WOD 1

Overhead Squat 3-3-3-3-3-3

Compare to 9/11/121/9/12



WOD 2

2 Rounds for time:

50 KettleBell Swing (53 / 35#)
50 Sit-Ups
50 KettleBell 1-arm Thruster (53/35#)

Compare to 1/10/12


WOD 3

10-9-8-7-6-5-4-3-2-1

Deadlift (1x Bodyweight +50/ 30#)
Floor Press (1x Bodyweight)

Compare to 1/11/12


WOD 4

3 Rounds for time:

800 m Run
15 Toes to Bar
12 Burpees
9 Hanging Power Cleans (135/95)

Compare to 1/12/12


WOD 5

As many rounds as possible in 10 minutes of:

5 Push Jerk (155/ 105#)
50 Double Under's

Compare to 1/13/12


WOD 6 / Team WOD

21 Rope Climb
200 Box Jump
200 Squat Snatch (95/ 65#)
5k Row

Team members will work simultaneously to complete the above tasks

Compare to 3/24/121/14/12

WOW Week #1

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 Choose 3 WODs from this week:

WOD 1

For Time:
100 Double-Unders
75 Wall Ball
50 Pull-Ups
25 Thrusters (125/ 85#)

(Post time to comments)

Compare to: 1/3/221/2/12

WOD 2

3 Rounds for Max Reps

1 min. Push Press (Choose Start Weight)
1 min. Front Squat (+35's/ +25's)
1 min. Deadlift (+45's/ +35's)

Rest amply between rounds

Compare to: 1/4/22, 1/3/12

 WOD 3

5 Rounds for time:

50' Overhead Walking Lunges (45/ 25#)
15 Handstand Push-Ups (Post time to comments)

Compare to: 1/5/221/4/12

WOD 4

2 Board Press
3-3-3-3-3
Pause the 1st rep of each set 

Compare to 1/6/22

WOD 5

3 Rounds for Time:

7 Power Snatch (135/ 95#) 
7 Muscle Ups (Post time to comments)

Compare to: 1/7/22, 1/6/12

WOD 6

For Time:
500 m Row ~ then, proceed directly into ten round of:
  • 15 Double-Unders
  • 7 Burpees
~ then, immediately: Run 1 mile

Compare to: 1/8/22, 1/7/12




WOW week #37

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WOD 1

"Jackie"

1000 M Row
50 Thrusters (45/ 33#)
30 pull-ups

Compare to 9/10/12


WOD 2

Overhead Squat

3-3-3-3-3-3

Compare to 9/11/12


WOD 3

4 RFT:

21 Kettlebell Swing (53/ 35#)
21 Box Jump
400 Meter Run

Compare to 9/12/12


WOD 4

Pendlay Row

5-5-5-5-5

Compare to 9/13/12


WOD 5

3 rounds for max reps:

1 min Sit-up + Med Ball Throws (20/ 14#)
1 min Push ups
1 min Med Ball Cleans
1 min Cal Row
~ 1 min Rest

Compare to 9/14/12 - link TBD


WOD 6

3 Rounds for max reps:

1 min Power Clean
1 min Toes to Bar
~ 1 min rest

Compare to 9/15/12


WOW week #36

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WOD 1

"The Chief"

Complete as many Rounds as possible in 3 minutes of:

3 Power Cleans (135/ 95#)
6 Push-Ups
9 Squats

Rest for 1 Minute and repeat, for a total of 5 intervals.

Compare to 9/3/12 or 9/28/21


WOD 2

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Compare to 9/4/12


WOD 3

3 Rounds for time

400m Run
50 Sit-Ups
50 Bent Over Row (45/ 25# plate)

Compare to 9/5/12


WOD 4

AMRAP-20

1 Squat Snatch (135/ 95#)
3 Power Clean (135/ 95#)
5 Floor Press (135/ 95#)

Compare to 9/6/12


WOD 5

Ramp to:
a 1-RM (or near max) Front Squat

Rack - Then, using the same load, immediately perform:
1 set of Back Squat (for Max Reps)

Compare to 9/7/12


WOD 6

2008 Games Deadlift/ Burpee WOD

5 Rounds for time:

5 Deadlift (275/ 185#)
10 Burpee

Compare to 9/8/12

WOW week #35

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WOD 1

Deadlift
5-5-5-5-5

Compare to 8/27/12


WOD 2

3 Rounds for Time:

800m Run
21 Burpee
21 Wallball (20/ 14#)

Compare to 8/28/12


 WOD 3

5 Rounds for time

6 Power Snatch (135/ 95#)
12 Air Squat & Box Jump (24/ 20")

Compare to 8/29/12


WOD 4

500 M Row
40 Double-Unders
30 Thruster (95/ 65#)
20 HSPU
10 Hanging Squat Clean (155/ 105)

Compare to 8/30/12


 WOD 5

5 Rounds for time

50' Walking Lunges
21 Push-ups
50' Walking Lunges
21 Push-Press (75/ 55)

Compare to 8/31/12


 WOD 6

In Teams of 3 perform:
AMRAP-12

100m run
1 rope climb
100m row

1 athlete runs, 1 climbs, 1 rows: Simultaneously.
The runner tags climber, climber tags rower, and the three change rolls.  
1 round is complete upon 1 full rotation. 

Compare to 9/1/12

WOW week #34

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WOD 1

4 Rope Climb (15ft)
~then
21-15-9
Kettlebell Swing (#53/#35)
Push-up
~finish with
800 Meter Run

Compare to 8/20/12


WOD 2

7 Rounds for Max Load:

1 Snatch Balance
Into
3 Overhead Squat

Compare to 8/21/12



WOD 3

"Annie"

50-40-30-20-10

Double Unders
Sit-Ups

Compare to 8/22/12


WOD 4

7 RFT:

7 Front Squat (#165/#115)
14 Box Jumps

Compare to 8/23/12


WOD 5

Tabata for Total Reps:

Row* (Calories)
Rest 1 Minute
Handstand Push-Up
Rest 1 Minute
Burpee

Compare to 8/24/12


WOD 6

Team WOD - teams of ~4
"Kettleapalooza"

200 KB Swing (70/ 53)
200 1-arm KB High Pull (53/35)
200 Goblet Squats (53/ 35)
200 Waiters OH lunges (35/26.5)

Compare to 8/25/12

WOW week #33

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WOD 1

3 Rope Climb (15ft)
30 Box Jump (24"/20")
30 Wall Ball (20#/14#)
2 Rope Climb
20 Box Jump
20 Wall Ball
1 Rope Climb
10 Box Jump
10 Wall Ball

Compare to 8/13/12


WOD 2

"Randy"

75 Power Snatches (#75/#55)

Compare to 8/14/12


WOD 3

"The 'G' is for Gangster"

3 rounds for time:

30 Deadlift (185#m / 125#w)
20 Pistols (alternating)

Compare to 8/15/12


WOD 4

50 Double-Unders
20 Handstand Push-ups
50 Sit-ups
20 Handstand Push-ups
50 Double-Unders

Compare to 8/16/12


WOD 5

Back Squat

5-5-5-5-5

Compare to 8/17/12


WOD 6

Tabata

Push Press (75#m / 55# w)
Sumo Deadlift High Pull (75# m / 55#)
Sit-up

(Post the lowest number of reps, for each exercise, to comments)

Compare to 8/18/12


WOW week #32

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WOD 1

4 Rounds for Time

400 m Run
50 Squats

Compare to 8/6/12


WOD 2

10 RFT

15 Deadlift (135/ 95)
15 Push Up

Compare to 8/7/12


WOD 3

AMRAP-10

25 Double-Unders
25 Sit-Ups
100m Indoor Sprint

Compare to 8/8/12


WOD 4

For Time:

100m Handstand Walk

(Typical Scale = 100m lateral traverse on the Wall)

Compare to 8/9/12


WOD 5

3 Rounds for Time

25 Burpees
25 Russian KB Swing (53/35)

Compare to 8/10/12


WOD 6

Team WOD (teams of 4) - Regional's Chipper:

1000 m Row
25 Pistols (alternating)
15 Hanging Power Clean (Reasonably Heavy)

Compare to 8/11/12


WOW week #31

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WOD 1

Bench

5-5-5-5-5

Compare to 7/30/12


 WOD 2

7 rounds for time:

7 Power snatch (95#/65#)
7 Snatch balance, (95#/65#)
7 Overhead squat (95#/65#)

Compare to 7/31/12


 WOD 3

40-30-20-10

Wall Ball
Double-Unders
Kettlebell swing
Push-ups

Compare to 8/1/12


WOD 4

21-18-15-12-9-6-3

SDHP (75/ 55# )
Push Jerk (
75/ 55#)

Compare to 8/2/12


 WOD 5

"Brenton"

5 rounds of:

100' Bear Crawl
100' Standing broad-jump* (Do three burpees after every five broad-jumps)


Compare to 8/3/12


 WOD 6

"31 Hereos" WOD

AMRAP 31 Min

8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

~ 400m run (45/25)

This is a Partner WOD – 
Partner #1 will perform the work listed above. 
Partner #2 will run 400m with a sandbag or plate (45/25). 
~ Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Compare to 8/4/12

WOW week #30

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WOD 1

5 rounds for time:

10 Front Squat (#135/#95)
10 Pull-ups
200 Meter Run

Compare to 7/23/12


WOD 2

Isabel

30 Snatch (135/ 95#)

Compare to 7/24/12



WOD 3

21 Deadlift (#225/#155)
21 Ring Dip
200 Meter Run
15 Deadlift (#225/#155)
15 Ring Dip
200 Meter Run
9 Deadlift (#225/#155)
9 Ring Dip
200 Meter Run

Compare to 7/25/12


 No more WODs this week - Diesel moved