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WOD 7/3/18

July 4, 2018/in Fitness /by Kare Williams

For Time

15 Pull Ups

18 Wall Balls

21 Cal Row

2X

9 Pull Ups

12 Wall Balls

15 Cal Row

3X

3 Pull ups

6 wall balls

12 cal Row

Rx 14# / 20#, 9′ / 10′

Rx+ CTB, 10′ / 11′

WOD 6/7/18

June 6, 2018/in Fitness /by Kare Williams

Power Lifting Total

1 rep max Back squat

1 rep max Bench Press

1 rep max Deadlift

Image result for Powerlifting

WOD 6/6/18

June 6, 2018/in Fitness /by Kare Williams

CORE

AMRAP 10 min

10 V-ups to hollow hold

20 sec R plank

20 sec L plank

20 sec kipping Practice

 

Kelsey 26th B-Day WOD!!

6 rounds

6 Med Ball Cleans

6 Soft stones to a box

Finisher

26 Burpees

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PARTNER WOD 6-3-18

June 2, 2018/in Fitness /by Kare Williams

5 Rounds

2 min of work at each station. For 1 min one partner does max reps, one partner does static hold, then switch.

-30 sec rest-

Station #1: Mace Thrusters and single unders.

Station #2: Burpee Pull up and bar hang

Station #3: KB SDHP and wall sit

Rx: 53 / 70

Rx+ CTB / chin over bar hold

ROWING WOD 5-13-18

May 12, 2018/in Fitness /by Kare Williams

Warm up

3 min easy row
30 stroke pyramid
3 min stretch

WOD

5K Row

WOD 4-11-18

April 12, 2018/in Fitness /by Kare Williams

“Bring Sally Up”

One strict pull up for every “Bring Sally Up”

2 min max reps

Singles or Double unders

Thruster

5-5

3-3-3

1-1-1-1

FIRE FACTORY 4-7-18

April 7, 2018/in Fitness /by Kare Williams

Teams of 2-4

Station #1
“Rescue the Sandbag!”

Station#2
Advance the attack line
Mace Bell Squats

Station#3
No quitting Rescue Drags 100′

Score is total number of sandbags saved, mace bell squats and 100′ rescue drags

 

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