WOD 2/2/16

February 1, 2016 by  
Filed under Workouts

OTM 10 minutes: 3x Power Clean Then:  AMRAP 10 mins- 15x Wallballs 10x Push Ups

WOD 12/31/15

December 30, 2015 by  
Filed under Workouts

” 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 12/24/15

December 23, 2015 by  
Filed under Workouts

12 Days of Christmas 1(oo)m Run 2 Muscle Ups 3 Jerks 4 Front Squats 5 Power Cleans 6 TTB 7 Burpees 8 Lunges 9 Pull ups 10 Wallballs 11 Hollow Rocks 12(oo)m Row or Run

WOD 12/20/15

December 19, 2015 by  
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6 Rounds: 5x HSPU 10x Clean and Jerk 15x Wallballs

WOD 12/12/15

December 11, 2015 by  
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In teams of 2, both working at the same time: AMRAP 20 minutes: 50 Push Press (P1 Presses while P2 holds handstand. Switch as needed) 50 Partner Wallballs 200m Barbell Farmers Carry (partners carry together) Start back at Push Press when done with Carry

WOD 11/17/15

November 16, 2015 by  
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15x Back Squat 10x Back Squat 5x Back Squat OR 10,9,8,7…1 Wallballs 20x Sit ups after each set

WOD 9/23/15

September 22, 2015 by  
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Front Squat 3,3,3,2,2,1 WOD:  AMRAP 8 minutes- 40x DU 20x Wallballs 5 Burpees each break

WOD 8/17/15

August 16, 2015 by  
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OTM 12 minutes: 2x Power Clean, 1x Squat Clean WOD:  Tabata Format For the Following: Push Ups Leg Lifts Wallballs

WOD 5/15/15

August 14, 2015 by  
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In teams of 2, 1 working at a time: 5 Rounds- 30x Wallball 30x Box Jump 400m Run

WOD 8/9/15

August 8, 2015 by  
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OTM 10 minutes: 1x Cluster, 2x Thruster WOD: 1000m Run or Row 50 Wallballs 30 Push Ups

WOD 4/21/15

April 20, 2015 by  
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Back Squat 3,3,3,2,2,1,+ WOD:  In teams of 2- 150 Wallballs “Resting” partner holds plank

WOD 4/9/15

April 8, 2015 by  
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Back Squat 5×5 (80%) WOD: 25 Wallballs/50 DU 20 Wallballs/40 DU 15 Wallballs/30 DU 10 Wallballs/20 DU 5 Wallballs/10 DU

WOD 3/10/15

March 9, 2015 by  
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AMRAP 15 mins- 60 Calorie Row or 600m Run 50x Wallballs 40x Sit ups 30x Pull ups 20x Power Cleans  

WOD 2/2/15

February 1, 2015 by  
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Build up to a 3RM Push Press WOD:  AMRAP 16 mins- 1x Muscle Up 20x Wallballs 20x DU

WOD 1/24/15

January 23, 2015 by  
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Part 1:  OTM 10 mins- 1x Power Snatch 1x Hang Power Snatch WOD: 12,9,6 Power Snatch Hand Release Push ups Rest 3 minutes 3 Minutes Max Rep Wallballs

WOD 10/28/14

October 27, 2014 by  
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Deadlift 3,3,3,2,2,1,1+ WOD:  AMRAP 12 mins 5x Deadlift (185/135) 10x Wallball

WOD 10/26/14

October 25, 2014 by  
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In Teams of 2, both working at a time: 40,30,20,10  Wallballs and Broad Jumps 1600m Run 40,30,20,10  TTB and Plate Sit ups

WOD 8/13/14

August 12, 2014 by  
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2 Rounds: 2 mins max calorie row 2 mins max burpees 2 mins plank 2 mins max wallballs 2 mins rest

WOD 7/12/14

July 11, 2014 by  
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OTM 15 minutes: Minute 1:  Max Rep Wallballs Minute 2:  45 sec plank Minute 3:  7x HSPU Repeat pattern for remainder of time Cash out:  1 Mile Run or Row

WOD 3/10/14

March 9, 2014 by  
Filed under Workouts

30x Wallball 300m Run 30x Power Clean 30x Shoulder to Overhead 300m Run 30x Wallball

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