Thursday 2012 05 31


Skill: 321
Push Press

WOD:


3 Rounds of:
400 meter Run
50 Ground to Over head with Plate (45/25)

Wednesday 2012 05 30


Skill:
Kipping Pull ups


WOD:
21-15-9
Thrusters (75/55)
Push Ups H/R
Toes To Bar

Tuesday 2012 05 29


Skill: 321
Push Press
Front Squat

WOD
8 minute AMRAP

8 DL (225/115)
8 Burpee Box Jump (24/30)
8 KBS (55/35)

Monday 2012 05 28


Skill: No Skill

Memorial Day WOD:
"MURPH"

1 mile run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile run

Friday 2012 05 25


Skill: Hang Squat Clean
3 Rounds Max Reps.
Use your 60%, 70%, 80% of your 1RM

WOD:

Team s of 2:

10 Minute AMRAP

20 Power Cleans (135/85)
20 Pull Ups

Thursday 2012 05 24


No Skill


WOD:

Team of 4
1000 m Buddy Run
400 m Buddy Carry
200 m Bear Crawl
100 m Tire Flip


20 minute cut off time
3 burpees penalty for evrey minute after the cut off time

Wednesday 2012 05 23


Skill: M3 Pick any 3 of your movements in the minute markers different from the last set.

WOD:
Teams of 3
Complete the following:
500 single unders
400 Air Squats
300 Sit ups

8 Min. Cut off Time

(2WBS (20/14) for every rep not completed)

Tuesday 2012 05 22


Skill: 321 Thruster

WOD:
Teams of 3
21 Rounds of :

5 DL(135/95)
5 Push Press(135/95)
15 H/R Push ups

Monday 2012 05 21

Skill: M3
Pick 3 of your movements for M3

WOD:

Teams of 2
15 Min AMRAP

200 meter Run
10 KBS (70/50)
5 Box Jumps (30/24)

Thursday 2012 05 17


Skill
Minute Markers Retesting
Squat Cleans
Sit-ups
Clean & Jerks
Burpees

WOD
200 KBS (70/55)
*every 3 minutes, perform 10 SDHP*

For Time

Wednesday 2012 05 16


Skill
Minute Markers Re-Testing
DU/SU
SDHP (w/the bar)
PC

WOD
As a Team of 3, Complete...

9-minute AMRAP of...
150 WBS (20/14)
150 DL (225/155)
90 burpees

*PENALTY: every rep that is not completed will equal to 1 wall walk*

Tuesday 2012 05 15


Skill
Minute Markers Retesting

WOD
1-mile run
200-m DB walking lunges (50/35)

For Time

Monday 2012 05 14


Skill
MM Re-testing
Series 1: Air squats, PUHR, DL, DB thrusters

WOD
5 Rounds of...
9 deadlifts (135/95)
6 hang power snatch (135/95)
3 OHS (135/95)

For Time

Thursday 2012 05 10

Skill
M4: air squats, burpees, HSPU, and DB thrusters

WOD
400-m sprint x3 (45 seconds of rest in between)
Rest 2 minutes, then...
3 rounds of Power cleans (135/95)
*40 seconds on/15 seconds off*
Rest 2 minutes, then...
800-m run

For Time

Wednesday 2012 05 09

Strength
321 HPS

WOD
200 single unders
30 WBS (20/14)

**every 2 minutes, do 5 burpees**

For Time

Tuesday 2012 05 08 


Strength
312 Squat Clean and Push Jerk

WOD
9 minute AMRAP of...

200-m run
5 deadlifts (315/205)
7 box jumps (24/20)

Monday 2012 05 07


Skill
M3

WOD
10 rounds of...

100-m sprint
10 burps
20 squat jumps

For Time

Friday 2012 05 04

Skill
M3: Pull-ups, power cleans, KBS

WOD

1-mile run

30 burpees

Rest 3 minutes

800-m run

15 burpees

For Time

Ranger Kay's Birthday WOD

Thursday 2012 04 03


No Skill


Kay's Birthday WOD
(team of 2)
5 rounds of:
2 DL (345/255)
19 weighted lunges w/DB in FS position (50/35)
8 wall walks
8 tire flips


24 Minute Time Cap

Wednesday 2012 05 02


Skill
321 Push Press
3 x 400-m sprints
*Rest two minutes between each sprint.


WOD
6 minute AMRAP
5 DB hang power cleans (50/35)
5 burpee box jumps (24/20)
5 DB thrusters (50/35)

Hero WOD "Joshua"

Tuesday 2012 05 01

No Skill

"Go As Heavy As You Can While Keeping Proper Form. No Bullshitting, Lies, or Cheating. This is a Hero WOD. Do it with Honor"

-that crazy dude at the box

Hero WOD: "Joshua"

5 Rounds of:

400-m run

30 GHD sit-ups (use a box)

15 DL (250/165)

For Time