WOD 3/5/16

March 4, 2016 by  

  • 10 Rounds:
  • 5x Jerk
  • 10x Box Jump

WOD 3/4/16

March 3, 2016 by  

Friday Fitness Fun

WOD 3/3/16

March 2, 2016 by  

5K!  Come and Get it!

WOD 3/2/16

March 1, 2016 by  

  • AMRAP 10 minutes:
  • 90 Double Unders
  • 9 Muscle Ups
  • 9 Squat Clean Thrusters
  • 80 DU
  • 8 MU
  • 8 Squat Clean Thrusters
  • 70 DU
  • 7 MU
  • 7 Squat Clean Thrusters
  • Continue Descending

WOD 3/1/16

February 29, 2016 by  

  • Back Squat 5×5 (80%)
  • Then:  AMRAP 10 minutes-
  • 10x Air Squat
  • 10x Lateral Hurdle Jump
  • 10x Leg Lift
  • 200m Run
  • METCON ONLY:
  • 800m Run or Row
  • 25x (Back Squat, Hurdle, Leg Lifts)
  • 20x (Back Squat, Hurdle, Leg Lifts)
  • 15x (Back Squat, Hurdle, Leg Lifts)
  • 10x (Back Squat, Hurdle, Leg Lifts)
  • 5x (Back Squat, Hurdle, Leg Lifts)
  • 800m Run or Row

WOD 2/29/16

February 28, 2016 by  

  • 6 Rounds:
  • 200m
  • 15x KBS
  • Driveway Farmers Carry

WOD 2/28/16

February 27, 2016 by  

  • AMRAP 20 minutes:
  • Max rep Power Snatch
  • 1 Rope Climb
  • 400m Run

WOD 2/27/16

February 26, 2016 by  

  • 6 Rounds:
  • 1 min max rep Knees to Elbow
  • 1 min max rep Push Ups
  • 1 min max rep Squats

2/26/16

February 25, 2016 by  

Friday Fitness “Fun”

WOD 2/25/16

February 24, 2016 by  

  • 21-15-9
  • Deadlift (225/155)
  • Overhead Walking Lunges
  • Barbell Burpees

WOD 2/24/16

February 23, 2016 by  

  • In teams of 2, 1 working at a time:
  • 3 Rounds:
  • 30x Squat Clean
  • 30x CTB
  • 800m Run

WOD 2/23/16

February 22, 2016 by  

  • 1600m Run or Row
  • 20x Press
  • 800m Run or Row
  • 25x Push Press
  • 400m Run or Row
  • 30x Push Jerk

WOD 2/22/16

February 21, 2016 by  

  • 50x Box Jumps/50x Sit ups/10x Hollow rock
  • 40x Box Jumps/40x Sit ups/10x Hollow rock
  • 30x Box Jumps/30x Sit ups/10x Hollow rock
  • 20x Box Jumps/20x Sit ups/10x Hollow rock
  • 10x Box Jumps/10x Sit ups/10x Hollow rock

WOD 2/21/16

February 20, 2016 by  

  • 10,9,8…1 Muscle Ups
  • 20x Wallballs after evens
  • 200m run after odds

WOD 2/20/16

February 19, 2016 by  

  • AMRAP 20 mins:
  • 5x Pull ups
  • 10x DB Push Jerk
  • 15x Air Squat

WOD 2/18/16

February 17, 2016 by  

  • 10,5,3,1,1,1,3,5,10 Deadlift
  • Or
  • 6 Rounds:
  • 20x KB Deadlift
  • 20x KBS
  • 400m Run or Row

WOD 2/17/16

February 17, 2016 by  

  • AMRAP 15 minutes:
  • 5x Hang Power Snatch
  • 7x OHS
  • 12x Leg Lifts

WOD 2/16/16

February 15, 2016 by  

  • 800m Run or Row
  • 8 Rounds-
  • 8x HSPU
  • 8x Box Jump
  • 800m Run or Row

WOD 2/15/16

February 14, 2016 by  

  • “Cherry Pi”
  • 3.14159265359
  • Squat Cleans
  • 20x Double Unders after each set

WOD 2/14/16

February 13, 2016 by  

  • “Cupid’s Crushing Me”
  • 800m Run or Row
  • 1 minute plank
  • 3 Rounds:
  • 20x Sit up
  • 10x Push Up
  • 20x Sit up
  • 10x HSPU
  • 20x Sit up
  • 10x Burpee
  • 1 Minute Plank
  • 800m Run or Row

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