WOD 5/6/16

May 5, 2016 by  

  • Friday Fitness Fun!

WOD 5/5/16

May 4, 2016 by  

  • 50 Barbell Burpees
  • 35 OHS
  • 20 Muscle Ups

WOD 5/4/16

May 3, 2016 by  

  • “The Grind”
  • AMRAP 15 minutes:
  • 20x Weighted Step Ups
  • 10x Supine Medball Toss
  • Ladder Quick Step/Driveway Sprint
  • AMRAP 15 minutes:
  • 10x Russian Twist
  • 20x Iso Ab to Plank
  • 10x Box Jump
  • Rest 2 minutes in between each AMRAP

WOD 5/3/16

May 2, 2016 by  

  • AMRAP 10 minutes:
  • 50x DU
  • 10x Back Squat

WOD 5/2/16

May 1, 2016 by  

  • Press 3,3,3,3,3,3,3
  • Then:  AMRAP 12 minutes:
  • 7x Push Ups
  • 14x Sit ups
  • Driveway Sprint

 

WOD 5/1/16

April 30, 2016 by  

  • Part 1:  OTM 10 minutes:
  • 3x Power Snatch
  • Part 2:  2 Rounds:
  • 15x TTB
  • 15x WB
  • 15x Box Jumps
  • 15x DB Snatch

WOD 4/30/16

April 29, 2016 by  

  • 2 Rounds:
  • 400m Run/30x Hand Release Push ups
  • 400m/30x KBS
  • 400m/ 30x Leg Lifts

WOD 4/29/16

April 28, 2016 by  

Friday Fitness Fun!

WOD 4/28/16

April 27, 2016 by  

  • 10x Deadlift/15 Hollow Rocks/200m Run
  • 8x Deadlift/15 Hollow Rocks/200m Run
  • 6x Deadlift/15 Hollow Rocks/200m Run
  • 4x Deadlift/15 Hollow Rocks/200m Run
  • 2x Deadlift/15 Hollow Rocks/200m Run

WOD 4/27/16

April 26, 2016 by  

  • Burn Baby, Burn!
  • AMRAP 30 minutes:
  • 30x Skaters
  • 30x DB Renegade Row
  • 30x DB Push Press
  • 30x Square Hop
  • 30x Medball Sit ups
  • 30x Overhead Walking Lunges

WOD 4/26/16

April 25, 2016 by  

  • AMRAP 12 Minutes:
  • 50x DU
  • 15x CTB
  • 5x Hang Power Clean

WOD 4/25/16

April 24, 2016 by  

  • OTM 15 minutes:  5x Thruster
  • 0:00-5:00 @ 75/45
  • 5:00-10:00 @ 95/65
  • 10:00-15:00 @ 115/80

WOD 4/24/16

April 23, 2016 by  

  • 3 Rounds:
  • 50x Wallballs
  • 400m Run
  • 10x Burpee each break

WOD 4/23/16

April 22, 2016 by  

  • 1200m
  • 63x KBS/63x Sit ups/ 63x Russian Twist
  • 800m
  • 42x KBS/42x Sit ups/ 42x Russian Twist
  • 400m
  • 21x KBS/21x Sit ups/ 21x Russian Twist

WOD 4/22/16

April 21, 2016 by  

Friday Fitness Fun

WOD 4/21/16

April 20, 2016 by  

  • Jerk 5×5
  • Then:  5 Rounds-
  • 5x Muscle Up/200m Run
  • Metcon Only:
  • AMRAP 20 mins-
  • 5x Push Jerk
  • 7x Dips
  • 12x Leg Lifts
  • 200m Run

WOD 4/20/16

April 19, 2016 by  

Caesar’s Old Guy Birthday WOD

WOD 4/19/16

April 18, 2016 by  

  • 50x Box Jump/10x Front Squat
  • 40x BJ/8x FS
  • 30x BJ/6x FS
  • 20x BJ/4x FS
  • 10x BJ/2x FS

WOD 4/18/16

April 17, 2016 by  

  • 8 Rounds-
  • 3x HSPU
  • 6x Deadlift
  • 9x Pull ups
  • 24x DU

WOD 4/17/16

April 16, 2016 by  

  • 21 TTB/800m Run
  • 18 TTB/600m
  • 15 TTB/400m
  • 12 TTB/200m
  • 9 TTB/ Driveway Sprint

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