Friday, February 28, 2014

140228

WOD
10,9,8,7,6,5,4,3,2,1
KB Swings (24kg/16kg)
Wall Ball (20/14)
Box Jumps (24"/20")

Thursday, February 27, 2014

140227

WOD
Death By Clean:
Clean and Jerk
In minute 1 perform 1 clean and jerk
in minute 2 perform 2 clean and jerks
in minute 3 perform 3 clean and jerks
continue the pattern until you cannot perform the required reps in the 1 minute time frame.

Beg (95/65)
Int  (115/75)
Adv(135/95)

Wednesday, February 26, 2014

140226

WOD
AMRAP in 12 minutes of:
10 Pull-ups
10 Burpees
15 Double Unders

Tuesday, February 25, 2014

140225

WOD
Tabata
Double Unders
Toes to Bar
Push Press (95/65)
KB Swings (24kg/16kg)

Monday, February 24, 2014

140224

WOD
750m Row
500m Row
250m Row

Friday, February 21, 2014

140221

WOD
AMRAP in 2 minutes of:
Thrusters (135/95)
1 minute rest
AMRAP in 2 minutes of:
Thrusters (115/75)
1 minute rest
AMRAP in 2 minutes of:
Thrusters (95/65)

Thursday, February 20, 2014

140220

WOD
AMRAP in 10 minutes of:
15 Double Unders
10 Deadlifts

Beg (135/95)
Int   (185/115)
Adv(225/135)

Wednesday, February 19, 2014

140219

WOD
4 rounds of:
20 Wall Ball (20/14)
20 Double Unders
15 Burpees
15 Double Unders

Tuesday, February 18, 2014

140218

WOD
5 rounds of:
6 Power Cleans
12 Ring Dips
18 Box Jumps (24"/20")

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

Monday, February 17, 2014

140217

WOD
AMRAP in 12 minutes of:
1 Power Clean
1 Squat Clean
1 Thruster
1 Push Press

Beg (95/65)
Int   (135/95)
Adv(155/105)

Friday, February 14, 2014

140214

WOD
Open Workout 11.1
AMRAP in 10 minutes of:
30 Double Unders
15 Snatch (75/55)

Thursday, February 13, 2014

140213

WOD
500m Row
------------------
3 rounds of:
15 Thrusters
15 Pull-ups
15 Overhead Squats

Beg (75/55)
Int   (95/65)
Adv(115/75)

Wednesday, February 12, 2014

140212

WOD
Open 11.2
AMRAP in 15 minutes of:
9 Deadlifts (155/100)
12 Push-ups
15 Box Jumps(24"/20")

Tuesday, February 11, 2014

140211

WOD
5 rounds of:
20 Box Jumps (24/20)
15 KB Swings (24kg/16kg)
10 Toes to Bar

Friday, February 7, 2014

140207

WOD
100 Wall Ball (20/14)
75 Double Unders
40 Burpees

Thursday, February 6, 2014

140206

WOD
AMRAP in 15 minutes of:
3,6,9,12,15,18,21,24......
Squat Cleans
Pull-ups

Beg (75/55)
Int  (115/75)
Adv(155/105)

Wednesday, February 5, 2014

140205

WOD
EMOM for 8 minutes:
20 Double Unders
Max Rep Hang Clean and Push Press

Beg (75/55)
Int  (115/75)
Adv(135/95)

Tuesday, February 4, 2014

140204

WOD
AMRAP in 10 minutes of:
9 Snatch Grip Deadlifts
3 Hang Power Snatch
6 Overhead Squats

Beg (65/45)
Int  (95/65)
Adv(115/75)

Monday, February 3, 2014

140203

WOD
AMRAP in 12minutes of:
20 Double Unders
7 Thrusters (95/65)
5 Bar Hop Burpees