011019 Thursday

Posted: 01/09/2019 in Uncategorized, WOD

“Layaway”

AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (50/35)

010918 Wednesday

Posted: 01/08/2019 in Uncategorized, WOD

Strength:

Front Squat Complex

Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat

 

-Then-

 

“Satan’s Whiskers”

3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

010819 Tuesday

Posted: 01/07/2019 in Uncategorized, WOD

“Fuller Circle”

For Time:
800 M Run
125 Double Unders
2k Row
125 Double Unders
800 M Run

010719 Monday

Posted: 01/06/2019 in Uncategorized, WOD

Strength:

Power Clean

Build to a heavy 2

 

-then-

 

“DT”

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

 

 

010619 Sunday

Posted: 01/05/2019 in Uncategorized, WOD

“Stomping Grounds”

On the 3:00 x 6 Rounds:
12/9 Calorie Assault Bike or Row
25 Double Unders
5 Front Squats

010518 Saturday

Posted: 01/04/2019 in Uncategorized, WOD

“Low Five”

AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/80)
Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Barbell Burpees

010418 Friday

Posted: 01/03/2019 in Uncategorized, WOD

“Bee’s Knees”

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike or Row
1 Minute Rest

010319 Thursday

Posted: 01/02/2019 in Uncategorized, WOD

Strength:

Push Press

Build to a heavy set of 10

 

-Then-

 

“Clothesline”

AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/80)
6 Toes to Bar
6 Box Jump Overs (24/20)

Up by 2’s Until Finish

 

010219 Wednesday

Posted: 01/01/2019 in Uncategorized, WOD

“Air Walker”

AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

010119 NEW YEAR

Posted: 12/31/2018 in Uncategorized, WOD

9 am only!!