090819 Sunday

Posted: 09/07/2019 in Uncategorized, WOD

“T-Rex”

On the 4:00 x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks

Build in Barbell Weight

090719 Saturday

Posted: 09/06/2019 in Uncategorized, WOD

“Toon Squad”

Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees

090619 Friday

Posted: 09/05/2019 in Uncategorized, WOD

“Dead & Company”

For Time:
Buy-In: 1 Mile Run

21-15-9:
Deadlifts (225/155)
Box Jump Overs (24/20)
Toes to Bar

Cash-Out: 1 Mile Run

090519 Thursday

Posted: 09/04/2019 in Uncategorized, WOD

“Slam Dunk”

AMRAP 15:
200 Meter Run
25 AbMat Sit-ups
3 Rope Climbs

090419 Wednesday

Posted: 09/03/2019 in Uncategorized, WOD

“Fish Out of Water”

For Time:
2k Row
10 Rounds of “Heavy Chief” (155/105)

1 Round of “Heavy Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

090319 Tuesday

Posted: 09/02/2019 in Uncategorized, WOD

“Big Bird”

AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups

090219 Monday

Posted: 09/01/2019 in Uncategorized, WOD

9 Am only

“Smitty”

W/ Partner

3 Rounds
400m Run
40 Power Cleans (95/65)
40 Front Squats (95/65)
40 Push Jerk (95/65)
40 Back Squats (95/65)
40 Burpee over the bar

Finish 3rd round with a 400 m run.

w/ Vest 20/14

 

090119 Sunday

Posted: 08/31/2019 in Uncategorized, WOD

“Wallpaper”

5 Rounds:
21/15 Calorie Assault Bike
15 Wallballs (20/14)
9 Strict Handstand Push-ups

083119 Saturday

Posted: 08/30/2019 in Uncategorized, WOD

“Three Stooges”

Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row

083019 Friday

Posted: 08/29/2019 in Uncategorized, WOD

Strength:

Power Clean Complex

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

 

-Then-

 

“Squeaky Clean”

3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85