blog

WOD – January 24, 2020

Come down and celebrate our 11 year anniversary with 24 WODS in 24 Hours!  Below is the schedule and you can team up with friends to do them all or just do your favorites!  Feel free to bring food, drinks, and camp out all night!  (we are open for morning classes and they will be doing “The Seven”)

Work outs of the Day


12pm – “Fran”

21-15-9 reps for time of:
thrusters, 95/65lb
pullups

1pm – “Nasty Girls”

3 rounds for time of:
50 air squats
7 ring muscle ups
10 hang power cleans, 135/95lb

2pm –“Diane”

21-15-9 reps for time of:
deadlifts, 225/155lb
handstand pushups

3pm – “Daniel”

For time:
50 pullups
400m run
21 thrusters, 95/65lb
800m run
21 thrusters, 95/65lb
400m run
50 pullups

4pm – “DT”

5 rounds for time of:
12 deadlifts, 155/105lb
9 hang power cleans, 155/105lb
6 shoulder to overhead, 155/105lb

5pm –“Kelly”

5 rounds for time of:
400m run
30 box jumps, 24/20″
30 wallballs, 20/14lb

6pm –“Angie”

For time:
100 pullups
100 pushups
100 situps
1oo air squats

7pm –“Elizabeth”

21-15-9 reps for time of:
squat cleans, 135/95lb
ring dips

8pm“Filthy Fifty”

For time:
50 box jumps, 24/20″
50 kb swings, 35/25lb
50 jumping pullups
50 walking lunges
50 knees to elbow
50 push press, 45/35lb
50 hip extensions
50 wallballs, 20/14lb
50 burpees
50 double unders

9pm –“Amanda”

9-7-5 reps for time of:
ring muscle ups
squat snatch, 135/95lb

10pm – “Annie”

50-40-30-20-10 reps for time of:
double unders
situps

11pm –“Bulger”

10 rounds for time of:
150m run
7 chest to bar pullups
7 front squats, 135/95lb
7 handstand pushups

12am –“Beast 12”

For time:
25 walking lunges
20 pullups
50 box jumps, 20″
20 double unders
25 ring dips
20 knees to elbows
30 kb swings, 70/53lb
30 situps
20 db hang squat cleans, 35/25lbers
25 hip extensions
30 wallballs, 20/14lb
3 rope climbs

1am –“Lumberjack 20”

For time:
20 deadlifts, 275/185lb
400m run
20 kb swings, 70/53lb
400m run
20 overhead squats, 115/75lb
400m run
20 burpees
400m run
20 chest to bar pullups
400m run
20 box jumps, 24/20″
400m run
20 db squat cleans, 50/35lbers
400m run

2am –“Jackie”

For time:
1000m row
50 thrusters, 45/35lb
30 pullups

3am –“Shop Chipper”

For time:
10 deadlifts, 135/95lb
wallballs, 20/14lb
10 hang power clean, 135/95lb
20 kb swings, 53/35lb
10 front squats, 135/95lb
20 box jump, 24/20″
10 push press, 135/95lb
20 pullups
10 back squats, 135/95lb
20 burpees

4am –“White”

5 rounds for time of:
3 rope climbs
10 toes to bar
21 plate overhead walking lunges, 45/25lb
400m run

5am –“Jack”

20min amrap:
10 push press, 115/75lb
10 kb swings, 53/35lb
10 box jumps, 24/20″

6am –“Nancy”

5 rounds for time of:
400m run
15 overhead squats, 95/65lb

7am –“The Seven”

7 rounds for time of:
7 handstand pushups
7 thrusters, 135/95lb
7 knees to elbows
7 deadlifts, 245/175lb
7 burpees
7 kb swings, 70/53lb
7 pullups

8am –

“Helen”

3 rounds for time:
400m run
21 kb swings, 53/35lb
12 pullups

9am –“Fight Gone Bad!”

3 rounds for max reps of:
1min wallballs, 20/14lb
1min sumo deadlift high pulls, 75/55lb
1min box jumps, 20″
1min push press, 75/55lb
1min row for calories
1min rest

10am –“Grace”

For time:
30 power clean and jerks, 135/95lb

11am – “Murph”

For time:
1mi run
100 pullups
200 pushups
300 squats
1mi run
*partition reps in any order

Post scores to beyond the whiteboard.

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!

By providing your phone number, you agree to receive text messages from Sin City CrossFit