Friday, January 31, 2014

140131

WOD
21-18-15-12-9-6-3
Overhead Lunges (45/25)
Toes to Bar

Thursday, January 30, 2014

Wednesday, January 29, 2014

140129

WOD
Every minute on the minute for 15 minutes perform:
1 Power Clean
2 Hang Cleans
1 Jerk

*you must add weight to the bar after every 3 rounds

Tuesday, January 28, 2014

140128

WOD
Double Under "Cindy" or "Mary"
AMRAP in 20 minutes of:
5 Pull-ups/HSPU
10 Push-ups/Pistols
15 Squats/Pull-ups
20 Double Unders

Monday, January 27, 2014

140127

WOD
Open 12.3
AMRAP in 18min:
15 Box Jumps (24"/20")
12 Push Press (115/75)
9 Toes to Bar

Friday, January 24, 2014

140124

WOD
5 rounds of:
8 Plyo Push-ups
16 Jumping Lunges
20 Wall Ball (20/14)

Thursday, January 23, 2014

140123

WOD
Open 12.2
AMRAP in 10 minutes of:
30 Snatch (75/45)
30 Snatch (135/75)
30 Snatch (165/100)
AMAP Snatch (210/120)

Wednesday, January 22, 2014

140122

WOD
21-18-15-12-9-6-3
Burpees
20-25-30-35-40-45-50
Double Unders

Tuesday, January 21, 2014

140121

WOD
"Jackie"
1000m Row
50 Thrusters (45)
30 Pull-ups

Monday, January 20, 2014

140120

WOD
"Tabata Something Else"
Pull-ups
Push-ups
Sit-ups
Squats

Friday, January 17, 2014

140117

WOD
Open 11.3
AMRAP in 6 minutes of:
Squat Clean and Jerk

Beg (95/65)
Int  (135/95)
Adv(165/110)

Thursday, January 16, 2014

140116

WOD
Open 11.5
AMRAP in 20 minutes of:
5 Power Cleans
10 Toes to Bar
15 Wall Ball (20/14)

Beg (95/65)
Int   (135/95)
Adv(165/105)

Wednesday, January 15, 2014

140115

WOD
21-15-9
Overhead Squats
Pull-ups
*50 Double Unders after every round

Beg (65/45)
Int  (95/65)
Adv(115/75)

Tuesday, January 14, 2014

140114

WOD
13.4 (but longer)
AMRAP in 12 minutes of:
3,6,9,12,15,18,21,24.....
Clean and Jerks
Toes to Bar

Beg (95/65)
Int   (135/95)
Adv(165/105)

Monday, January 13, 2014

140113

WOD
Alt. Tabata
Thrusters (95/65)
Hang Cleans (95/65)

Friday, January 10, 2014

140110

 
WOD
EMOM for 14 minutes
Odd minutes:
40ft Farmer's Carry (55/35)
Max Rep Ring Dips in the time remaining
Even minutes:
40ft Overhead DB Carry (55/35)
Max Rep Pull-ups in the time remaining


Thursday, January 9, 2014

140109

WOD
AMRAP in 12 minutes of:
20 Double Unders
5 Deadlifts
7 Bar Hop Burpees

Beg (135/95)
Int   (225/135)
Adv(275/185)

Wednesday, January 8, 2014

140108

WOD
10,9,8,7,6,5,4,3,2,1
KB Swings (24kg/16kg)
Push Press (135/95)
Box Jump (24"/20")

Tuesday, January 7, 2014

140107

WOD
3 rounds of:
1000m Row
Rest 4 minutes between rounds

Monday, January 6, 2014

140106

Happy New Year and welcome back everyone! We are back to our regular Schedule!