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2015 October'S ARCHIVE

  • Friday 10/30/15

    By KB Vines | In WODS | on October 30, 2015

    Partner wod 10-9-8-7-6-5-4-3-2-1 Back squat 205/135 rx 175/115 scaled 115/76 1 Round of “Cindy”(5 pullups/10 push-ups/15 squats) after each set No rack allowed, weight must come from the floor. One bar per team, athlete #1 does 10 back squats while athlete #2 rests. Once 10 back squats are complete athlete #2 will perform 10 back […]

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  • Thursday 10/29/15

    By KB Vines | In WODS | on October 29, 2015

    Benchmark: “Dt” 5 rounds for time: 12 deadlifts 155/105 rx 115/75 scaled 75/35 beginner 9 hang power cleans 155/105 rx 115/75 scaled 75/35 beginner 6 push jerks 155/105 rx 115/75 scaled 75/35 beginner Competitors: A) same B) snatch 3×2@80% 2×1@85% 2×1@90%

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  • Wednesday 10/28/15

    By KB Vines | In WODS | on October 28, 2015

    2x200m sprints Rest 1:00 between each sprint After one minute rest 2x400m sprints Rest 90 seconds between each sprint After 90 seconds rest 2x800m runs Rest 2:00 between each run 200/400m sprints should be an all out effort, 10 burpee penalty if you deviate +\- 5 seconds. Tally burpees and complete after the wod. Competitors: […]

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  • Tuesday 10/27/15

    By KB Vines | In WODS | on October 27, 2015

    A) for time: 50-40-30-20-10 Kettle bell swings 55/35 rx 45/25 scaled 35/15 beginner 25-20-15-10-5 calorie row Complete 50 kbs then row 25 calories, 40kbs/20cals….. B)3-3-3-3-3 bench press 75-85% of your 1rm bench press Competitors: A and B C) midline: 4×20 weighted sit-ups, as heavy as possible. Feet anchored

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  • Monday 10/26/15

    By KB Vines | In WODS | on October 26, 2015

    10/26/15 A) front squat 3-3-3-3-3 rest 2:00 between each set B) for time: 75 double unders 15 burpees 10 squat cleans 155/105 rx 135/95 scaled 75/45 beginner 15 toes to bar 10 push presses 155/105 rx 135/95 scaled 75/45 beginner 15 chest to bar pull-ups 10 overhead squats 155/105 rx 135/95 scaled 75/45 beginner 15 […]

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  • Friday 10/23/15

    By KB Vines | In WODS | on October 23, 2015

    “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a […]

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  • Thursday 10/22/15

    By KB Vines | In WODS | on October 22, 2015

    10/22/15 Partner wod 20 rounds: 3 power snatches 135/95 rx 115/85 scaled 95/65 beginner 6 burpees over the bar In teams of 2 complete the following for time. Using one bar per team, partner A performs 3 power snatches. After the 3rd snatch is completed partner B does 6 burpees over the bar. Next round […]

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  • Wednesday 10/21/15

    By KB Vines | In WODS | on October 21, 2015

    16 minute amrap: 400m sand bag run 30/20 25 sit-ups Competitors: A same B) handstand push up complex: 4 sets of 3/5 (female/male) strict handstand push-ups+max effort kipping handstand push-ups Complex must be completed without coming off the wall. No resting in between the strict and kipping. Rest 2:00 between each set. Score is total […]

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  • Tuesday 10/20/15

    By KB Vines | In WODS | on October 20, 2015

    5 rounds each for time: 100 ft front rack walking lunges 105/70 rx 85/55 scaled 45/15 beginner 10 burpee box jumps 30/24 rx 24/20 scaled/beginner Rest 1:1 Each round is for time, the time it took you to complete the previous round is the amount of time you rest. Competitors: A)same B) 4×20 hip extensions […]

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  • 10/19/15 monday

    By KB Vines | In WODS | on October 19, 2015

    A) “crossfit total #2 1 rep max squat clean 1 rep max bench press 1 rep max overhead squat Warmup using the following rep scheme for each exercise. 10@45% 6@55% 4@65% Only 3 max attempts per exercise B) 1k row for time Competitors: A and B C) 3 sets of max effort bar muscle ups […]

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