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WOD 1/20/15

January 19, 2015 by  

  • Part 1:  OTM 10 mins-
  • 1 Power Clean, 1 Hang Power Clean
  • WOD:  15,12,9,6,3
  • Deadlift
  • 200m Run after each set

WOD 1/19/15

January 18, 2015 by  

  • Part 1:  OTM 10 mins-
  • 3-5 HSPU
  • WOD:  4 ROUNDS-
  • 15x OHS (95/65)
  • 400m

WOD 1/18/15

January 17, 2015 by  

Rest…No Class Today

WOD 1/17/15

January 16, 2015 by  

  • AMRAP 20 mins-
  • 5x Deadlift
  • 10x Box Jump
  • 15x TTB
  • 200m Run

WOD 1/15/15

January 14, 2015 by  

  • 9 Rounds-
  • 5-10 Ring Rows
  • WOD:  AMRAP 16 mins-
  • 10x Hand Release Push ups
  • 10x Power Cleans (115/80)
  • 10x OHS (115/80)

WOD 1/14/15

January 13, 2015 by  

  • 1 Mile Run or Row
  • 50x Sit ups
  • 200m
  • 20x Hollow Rocks
  • 200m
  • 20x Hollow Rocks
  • 200m
  • 50x Sit ups
  • 1 Mile Run or Row

WOD 1/13/15

January 12, 2015 by  

  • Part 1:  OTM 10 mins-
  • 1 Power Snatch, 1 Hang Power Snatch
  • Part 2:  AMRAP 5 mins-
  • 10x Power Snatch
  • 15x Burpees
  • REST 3 MINS
  • AMRAP 5 mins-
  • 15x Shoulder to Overhead
  • 30x DU

WOD 1/11/15

January 11, 2015 by  

  • Part 1:  OTM 10 mins-
  • 1x Power Clean + 1x Hang Power Clean
  • Part 2:  8 Sets-
  • 2x Front Squat
  • 45 sec rest
  • Part 3:  21-15-9
  • Hang Squat Clean
  • Dips

WOD 1/11/15

January 10, 2015 by  

  • Part 1:  OTM 11 mins-
  • 1x MU
  • Part 2:  8 Rounds-
  • 5-10 Ring Rows
  • rest 20 sec
  • Part 3:  AMRAP 12 mins-
  • 5x KBS
  • 5x HSPU
  • Driveway Sprint

WOD 1/10/15

January 9, 2015 by  

  • 800m Run or Row
  • 40 Sit ups
  • 20 Deadlifts (225/135)
  • 20 Leg Lifts (aka DAC)
  • 30 Sit ups
  • 15 Deadlifts
  • 15 Leg Lifts
  • 20 Sit ups
  • 10 Deadlifts
  • 10 Leg Lifts
  • 10 Sit ups
  • 5 Deadlifts
  • 5 Leg Lifts
  • 800m Run or Row

WOD 1/8/15

January 7, 2015 by  

  • 10,9.8…1
  • Clean and Jerk
  • Driveway Sprint after each set

WOD 1/7/15

January 6, 2015 by  

  • In teams of 2, 1 working at a time:
  • AMRAP 20 mins-
  • 1000m Run or Row
  • 80 Wallballs
  • 60 Sit ups
  • 40 Box Jumps
  • 20 Pull ups

WOD 1/6/15

January 5, 2015 by  

  • Part 1:
  • 8 Rounds-
  • 1-5 L Pull ups
  • Rest 20 sec
  • 5-10 Ring Dips
  • Rest 20 sec
  • Part 2:  AMRAP 4 mins-
  • 10x Power Clean
  • 10x Burpee
  • Rest 4 mins
  • AMRAP 4 mins:
  • 10x Power Snatch
  • 10x TTB

WOD 1/5/14

January 4, 2015 by  

  • 8 sets:  2x Back Squat @85%
  • rest 45 sec
  • WOD:  AMRAP 14 mins-
  • 10x Push Press
  • 10x Pistols
  • 30x DU’s

WOD 1/4/15

January 3, 2015 by  

  • Part 1:  OTM 10 mins:
  • 1x MU
  • Part 2:  7 rounds-
  • 5-10 Ring Rows
  • rest 20 sec
  • 20 sec Handstand Hold
  • rest 20 sec
  • Part 3:  14 Rounds-
  • 3x Thruster
  • Sled Pull

WOD 1/3/15

January 2, 2015 by  

  • Part 1:  OTM 6 mins-
  • 1x Power Clean
  • 1x Hang Power Clean
  • 1x Front Squat
  • Part 2:  AMRAP 10 mins-
  • 10x Box Jumps
  • 10x Push Jerk
  • 10x TTB

WOD 1/1/2015

January 1, 2015 by  

WOD 12/31/14

December 30, 2014 by  

  • “Loredo”
  • 6 Rounds-
  • 24 Squats
  • 24 Push Ups
  • 24 Lunges
  • 400m Run

WOD 12/30/14

December 29, 2014 by  

  • Part 1:  6 Rounds-
  • 2x Back Squat (85%)
  • Rest 45 sec
  • Part 2:  AMRAP 12 mins
  • 1x Power Snatch
  • 1x Hang Power Snatch
  • 15x Box jumps

WOD 12/29/14

December 28, 2014 by  

  • Part 1:  7 Rounds-
  • 1-5 L Pull ups
  • rest 20 sec
  • 5-10 Ring Dips
  • rest 20 sec
  • Part 2:  AMRAP 10 mins
  • 5x Push Press (115/75)
  • 10x Medball Cleans
  • 20x DU

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