Category Archives: Women Fitness

WOD 2-12-2016

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Warm up 9 min cap 3 rounds row 400m 10 bench push ups 10 lunges WOD 20 min cap 6 rounds 10 Squats 12 pull ups 30 mountain climbers

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WOD 8-18-2015

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Warm up 8  min cap 3 rounds 20 jump squat 10 release push up 15 wall ball shot WOD AMRAP 12 mins cap 12 chest-to-bar pull-ups 10 handstand push-ups 20 good mornings Originally posted 2015-08-18 15:28:53.

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WOD 8-17-2015

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Warm up 3 rounds 8 min cap 10 Push ups 12 Ring rows 15 Med ball clean WOD 21 min cap 4 rounds 25 Kettlebell swings 50 Double under or 100 singles jumps 14 Bench press 70% max Originally posted 2015-08-17 19:01:45.

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WOD 8-15-2015

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Warm up 3 rounds 8 min cap 20 med ball clean 10 push ups 20 box step ups WOD 21 min cap 5 rounds 20 Thrusters 20 mountain climbers 20 pull ups 10 toes to bar Originally posted 2015-08-15 12:30:50.

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WOD 8-13-2013

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Warm up 8 min cap 3 rounds 12 butterfly kicks 12 wall ball shots 30 cross crunch 8 push ups WOD 28 Min cap 4 rounds 25 Deadlifts 10 Bench press 80% 2 min break Originally posted 2015-08-13 05:25:40.

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WOD 8-12-2015

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Warm up 8  min cap 3 rounds 12 lunges to front kick Run 200M 10 good mornings WOD 25 min cap 5 rounds 15 box jumps 20 kettlebell swings 20 double unders or 65 singles 10 Hand stand Push ups Originally posted 2015-08-12 04:31:42.

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WOD 8-11-2015

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Warm up 8  min cap 3 rounds 12 Jump squats 12 slam ball 10 mountain climbers Weightlifting 5/5/5/5  80% Max Push press WOD 15 min cap 30-20-15 reps Pull ups Thrusters Originally posted 2015-08-11 03:19:32.

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WOD 8-10-2015

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Warm up 8 min cap 3 rounds 10 ring rows 15 push ups 10 box jumps WOD 25 min cap 3 rounds MR: Maximum repetitions 21 inverted pull ups 21 dips 12 back squats MR Originally posted 2015-08-10 13:46:51.

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WOD 8-7-2015

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Warm up 8 min cap 3 rounds 10 kettlebell swings 12 inverted pull ups 15 air squats WOD 21 minute cap 50 wall ball shots Run 200M 40 wall ball shots Run 400M 30 wall ball shots Run 600M 20 wall ball shots Run 400M 10 wall ball shots Run 200M Originally posted 2015-08-07 17:18:31.

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WOD 8-6-2015

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Warm up 1 minute each 3 rounds Sit ups Mountain climbers Overhead squats WOD 18 min cap 4 rounds 12 Toes to bar 20 lunges 12 Knees to chest 20 slam ball 30 crunches Originally posted 2015-08-06 16:38:31.

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