WOD

PAST WODS

Oct

31
Saturday

Foundation

12 Min EMOM

Even- 6 Hallocleans
Odd-6 Zombie Squats

WOD

Pumpkin Partner WOD

*Teams of 2*
**Pumpkin will be a Med Ball**
100 Pumpkin Toss Burpees
100 Pumpkin Partner Situps
75 Pumpkin Toss Goblet Squats
75 Pumpkin Wall Shots
50 Pumpkin Toss Box Jumps
50 Pumpkin Squat Cleans

see comments
30
Friday

Foundation

Strict Dips
2x Max Reps

WOD

“Lucy”

RX:
5 Rounds for Time
5 Pull-Ups
10 Burpees
400m Run

Intermediate::
4 Rounds for Time
5 Pull-Ups
10 Burpees
400m Run

Scaled:
3 Rounds for Time
5 Ring Rows
10 Burpees
400m Run

see comments
29
Thursday

Foundation

Back Squat
2-2-2-2-2

WOD

RX:
7 Min Amrap
20 KB Swings 24/16
20 K2E
-Rest 3 Min-
5 Min Amrap
10 HSPU
1 Rope Climb
-Rest 2 Min-
3 Min Amrap
Max Muscle Up

Intermediate::
7 Min Amrap
20 KB Swings 16/12
20 Med Ball Situps 20/14
-Rest 3 Min-
5 Min Amrap
10 HSPU
1 Rope Climb
-Rest 2 Min-
3 Min Amrap
Max Pullups

Scaled:
7 Min Amrap
20 KB Swings 12/8
20 situps
-Rest 3 Min-
5 Min Amrap
10 Pushups
3 Ground to Standing
-Rest 2 Min-
3 Min Amrap
Max Ring Rows

see comments
28
Wednesday

Foundation

CFM Clean Complex
1 Hang Power Clean + 1 Hang Clean + 1 Clean
15min to find 1rm

WOD

For Time:
20min CAP

RX:
10 Clean & Jerks 155/105
1 Mile Run
10 Clean & Jerks 155/105

Intermediate::
10 Clean & Jerks 125/75
1 Mile Run
10 Clean & Jerks 125/75

Scaled:
10 Clean & Jerks 85/45
1/2 Mile Run
10 Clean & Jerks 85/45

see comments
27
Tuesday

Foundation

400m Run for Time

WOD

OPEN 14.4
14 min AMRAP:

RX
60 Calorie Row
50 Toes-to-Bars
40 Wall-Balls (20/14)
30 Cleans (135/95)
20 Muscle-Ups

Intermediate:
60 Calorie Row
50 Knees to Elbows
40 Wall-Balls (20/14)
30 Cleans (95/65)
20 Pullups

Scaled
60 Calorie Row
50 Knee Tucks
40 Wall-Balls (14/10)
30 Cleans (75/45)
20 Ring Rows

see comments
26
Monday

Foundation

Overhead Squat
5-4-3-2-1

WOD

10min AMRAP

RX:
6 Front Rack Lunge 135/95 (alt)
6 Bar over Burpee
6 Pullups
6 Push Press 135/95

Intermediate::
6 Front Rack Lunge 95/65 (alt)
6 Bar over Burpee
6 Pullups
6 Push Press 95/65

Scaled:
6 Front Rack Lunge 65/35 (alt)
6 Burpees
6 Ring Rows
6 Push Press 65/35

see comments
24
Saturday

Foundation

Beach WOD!!

WOD

9am at Coquina Beach (just west of the trolley station)

see comments
23
Friday

Foundation

Weighted Pullup
10min to find 1rm
(no chinups)

WOD

“Lola”
5 Rounds for Time

RX:
30 Double Unders
20 Knees-to-Elbows
10 HSPU

Intermediate::
60 Single Unders
20 Knees-to-Elbows
10 HSPU

Scaled:
3 Rounds for Time
60 Single Unders
20 Knees Tucks
10 Pike Pushups

see comments
22
Thursday

Foundation

Clean
3-3-3-3-3
using jerk block

WOD

OPEN 14.2

RX:
For as long as possible complete in 3 minutes

From 0:00-3:00,
2 rounds of:
10 OHS (95/65)
10 C2B Pull-Ups

From 3:00-6:00,
2 rounds of:
12 OHS (95/65)
12 C2B Pull-Ups

From 6:00-9:00,
2 rounds of:
14 OHS (95/65)
14 C2B Pull-Ups

Follow the pattern until you fail to complete both rounds.

Intermediate::
OHS (75/45)
Pullups

Scaled:
OHS (45/25)
Ring Rows

see comments
21
Wednesday

Foundation

CFM Snatch Complex
1 Hang Power Snatch + 1 Hang Snatch + 1 Snatch
15min to find 1rm

WOD

For Time
6-9-12-15-21

RX:
Box Jumps 24/20
Pushups
Wall Balls 20/14

Intermediate::
Box Jumps 24/20
Pushups
Wall Balls 14/10

Scaled:
6-9-12-15
Step Ups 24/20
Pushups
Wall Balls 14/10

see comments

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