Category Archives: WOD

Sho nuff

shonuff

Sho Nuff
50 – Push Ups/ Knees to chest using ball
50 – Back Extensions
50 – 20lb Wall Balls
50 – Bicycles
50 – Burpees
50 seconds – rope pulls

Post your scores to the Whiteboard.

Gorilla Biathlon

gorilla-cartoon

Workout of the Day
Gorilla-Up Biathlon
For time:
400-meter run
18 Gorilla-Ups
400-meter run
15 Gorilla-Ups
400-meter run
12 Gorilla-Ups

*Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.

Post your scores to the Whiteboard.

Juggernaut 2

Workout of the Day
Normal warmups

1 round @ 50reps each:
– Pushups
– Jump squats
– Austrialian pull ups or TRX pull ups
– Bench Jumps or Frog twists (basically jumping like on bench but on the ground)
– Alternating Renegade row (25 each side)
– Mtn. Climbers (both sides are a 1 count)
– The guard (25 each direction)

Grunt 2

Workout of the Day
3 rounds

Run .25mile @ 3 incline
95-lb. sumo kettle bell deadlift high pulls, 10 reps (pick your weight if 95 is too high)
10 Knees to elbow
10 Box Jumps
10 Australian Pull Ups or TRX Pull Ups
10 Push ups

Juggernaut v1

Normal warmups

1 round @ 50reps each:
– Pushups
– Jump squats
– Austrialian pull ups or TRX pull ups
– Bench Jumps or Frog twists (basically jumping like on bench but on the ground)
– Alternating Renegade row (25 each side)
– coffin sit ups
– standing dumbbell press

Cardzio 1

tired-dog-yawn

Warm Up:
Run 1/2 mile (3.0 incline)

2 Rounds:
20 – burpees
12 – 20lb jump rope
20 – mtn climbers (both legs are a 1 count)
12 – knees to elbows
12 – Scissors
20 – Pushups

Start the week off right

crossfit-keeanu

Do your warm up of choice

3 rounds:
– .33 mile run
– 8 dumbbell thrusters
– 8 gorilla pull ups
– 8 dips
– .30 second rope machine

 

wodr

shut-up-and-do-the-burpees

10min jump rope warm up

12 Dumbbell deadlifts
12 Dumbbell push jerks
12 Gorilla pullups
12 burpees

8 Dumbbell deadlifts
8 Dumbbell push jerks
Gorilla pullups
8 burpees

Hulk Abs

hulk2

Run .5 mile as warm up
2 Sets / 30 seconds each exercise:

  • Pushups to planks
  • Coffin sit-ups
  • V Sit – Iron Butterflies (extend arms)
  • Guard swings (rock as if in your guard moving clockwise then counter clockwise)
  • Heels to heaven
  • SpiderMans (push up)
  • Side plank twists (upper arm touches bottom/inside knee) do each side
  • Touch toes (lift legs, shoulders up to touch, drop shoulders, drop legs – repeat)
  • Mason Twists – Bicycles – Mountain Climbers
  • https://www.youtube.com/watch?v=zGbn3NWPVwc