WOD 1/20/16

January 19, 2016 by  

  • 7 Rounds:
  • 7x HSPU
  • 7x Thruster
  • 7x Knees to Elbow
  • 7x Deadlift
  • 7x Dips
  • 7x KBS
  • 7x Pull ups

WOD 1/19/16

January 18, 2016 by  

  • OHS 3,3,3,3,3,3
  • Then:  1000m Row
  • 30x Power Snatch
  • OR WOD only option:
  • 21x Power Snatch
  • 30x DU
  • 15x Power Snatch
  • 30x DU
  • 9x Power Snatch
  • 800m Run
  • 9x OHS
  • 30x DU
  • 15x OHS
  • 30x DU
  • 21x OHS
  • 30x DU

WOD 1/18/16

January 17, 2016 by  

  • 50x Sit up/30x Box Jump/25x Hollow Rock
  • 40x Sit up/30x Box Jump/20x Hollow Rock
  • 30x Sit up/30x Box Jump/15x Hollow Rock
  • 20x Sit up/30x Box Jump/10x Hollow Rock
  • 10x Sit up/30x Box Jump/5x Hollow Rock

WOD 1/17/16

January 16, 2016 by  

  • 400m Run or 500m Row
  • 5x Wallwalk
  • 10x Power Clean
  • 4x WW
  • 10x Power Clean
  • 3x WW
  • 10x Power Clean
  • 2x WW
  • 10x Power Clean
  • 1x WW
  • 10x Power Clean
  • 400m Run or 500m Row

WOD 1/16/16

January 15, 2016 by  

  • AMRAP 15 minutes:
  • 15x DB Push Jerk
  • 30x Air Squats
  • 45x DU

WOD 1/14/16

January 13, 2016 by  

  • 8 Rounds (Not for Time):
  • 1x Prowler Push
  • 10x TTB
  • 15x Sit ups

WOD 1/13/16

January 12, 2016 by  

  • 3 minutes max rep burpees
  • 1 minute rest
  • 2 minutes max rep burpees
  • 1 minute rest
  • 1 minute max rep burpees
  • 1 minute rest
  • 1 minutes max rep box jumps
  • 1 minute rest
  • 2 minutes max rep box jumps
  • 1 minute rest
  • 3 minutes max rep box jumps

WOD 1/12/16

January 11, 2016 by  

  • Deadlift 3,3,3,3,3,3
  • Cash out:  6 Rounds-
  • 30 sec max rep KBS/30 sec rest

WOD 1/10/16

January 9, 2016 by  

  • 50, 40, 30, 20, 10
  • DU’s and Sit ups
  • 7x Jerk after each set

WOD 1/9/16

January 8, 2016 by  

  • 4 Rounds:
  • 800m
  • 50x Wallballs

WOD 1/7/16

January 6, 2016 by  

  • Cash In:  1000m Row
  • 10,9,8…1 HSPU
  • 10x Leg Lifts after each set
  • Cash Out:  2 minutes Plank

WOD 1/6/16

January 6, 2016 by  

  • “Harper”
  • AMRAP 23 minutes:
  • 9x CTB Pull ups
  • 15x Power Clean (135/95)
  • 21x Air Squats
  • 400m Plate Carry (45#)

WOD 1/3/16

January 2, 2016 by  

  • AMRAP 25 minutes:
  • 1x Rope Climb
  • 300m Run
  • 20x Pistols
  • 10x HSPU

WOD 1/1/16

December 31, 2015 by  

No classes today!

WOD 12/31/15

December 30, 2015 by  

  • ” 2016″
  • 1000m Run or Row
  • 8x Muscle Up
  • 50x Burpee Box Jumps
  • 50x Wallball
  • 50x TTB
  • 50x Skaters
  • 8x Muscle Up
  • 800m Run or Row
  • Class at 6am and 9am ONLY
  • New Year’s Eve Hike at 3:30.

WOD 12/30/15

December 29, 2015 by  

  • 5 Rounds:
  • 5x Power Snatch
  • 20x Farmers Carry Walking Lunges
  • 10x Pull ups

WOD 12/29/15

December 28, 2015 by  

  • Jerk 3,3,3,3,3 (80%)
  • Then-  AMRAP 10 mins:
  • Driveway Sprint/3 Hand Release Push Ups
  • DW Sprint/ 6 HRPU
  • DW Sprint/ 9 HRPU
  • Continuing climbing, increasing by 3’s

WOD 12/28/15

December 27, 2015 by  

  • Back Squat 3,3,3,3,3 (80%)
  • Then:
  • 80x DU/ 20x Front Squat
  • 60x DU/ 15x Front Squat
  • 40x DU/ 10x Front Squat
  • 20x DU/ 5x Front Squat

WOD 12/27/15

December 26, 2015 by  

  • 18-15-12-9-6 Dumbbell Thrusters
  • Overhead Driveway DB Waiters Carry after each set.

WOD 12/26/15

December 25, 2015 by  

  • Bring a Friend Today!
  • In teams of 2, 1 working at a time:
  • AMRAP 20 minutes-
  • 800m Run
  • 50x Box Jumps
  • 100x Sit ups
  • 50x Press

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