051319 Monday

Posted: 05/12/2019 in Uncategorized, WOD

“Wall Street”

3 Rounds:
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)

051219 Sunday

Posted: 05/11/2019 in Uncategorized, WOD

Strength:

Back Squats

Build to a heavy 5

 

-Then-

 

“Water Country”

Females:
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set

Males:
27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set

051119 Saturday

Posted: 05/10/2019 in Uncategorized, WOD

“Cement Mixer”

On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

Score is slowest round

051019 Friday

Posted: 05/09/2019 in Uncategorized, WOD

Strength:

Deadlifts

Build to a heavy 3

 

-Then-

 

“Smooth Criminal”

AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

050919 Thursday

Posted: 05/08/2019 in Uncategorized

“Train Wreck”

8 Rounds:
40 Seconds Med Ball Cleans (20/14)
20 Seconds Rest
40 Seconds Bike Calories
20 Seconds Rest

Score is lowest rep total of the 8 rounds

050819 Wednesday

Posted: 05/07/2019 in Uncategorized, WOD

“Jack Squat”

21-15-9:
Front Squats (135/95)
Kettlebell Swings (70/53)
400 Meter Run

050719 Tuesday

Posted: 05/06/2019 in Uncategorized, WOD

“Lead Foot”

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

050619 Monday

Posted: 05/05/2019 in Uncategorized, WOD

Strength:

Build to a heavy Snatch.

 

-Then-

 

“Isabel”

For Time:
30 Power Snatches (135/95)

050519 Sunday

Posted: 05/04/2019 in Uncategorized, WOD

“Mountain Dew”

4 Rounds:
400 Meter Run
15 Box Jump Overs (24″/20″)
3 Rope Climbs

050419 Saturday

Posted: 05/03/2019 in Uncategorized, WOD

Teams of 3:
7 Minute AMRAP:
100/70 Calorie Assault Bike Or Row
Max Overhead Squats (95/65)

Rest 3 Minutes

6 Mininute AMRAP:
80/60 Calorie Assault Bike Or Row
Max Hang Squat Cleans (115/80)

Rest 3 Minutes

5 Minute AMRAP:
60/40 Calorie Assault Bike Or Row
Max Thrusters (135/95)