Wednesday 2013 03 27

Skill: 
Tabata
SDLHP

WOD:

3 Rounds
40 KBS (53/35)
30 WBS (20/14)
20 Burpees

Tuesday 2013 03 26

Skill:
Tabata Squat


WOD

21-15-9

OHS (115/75)
T2B
100m sprint

Monday 2013 03 25

Skill:
Tabata Handstand Hold

WOD:

3 round of :
2 Power Cleans (135/95)
2 Clean/Jerk (135/95)

then

19 HSPU
89 Double unders
33 Deadlifts (135/95)

For Time

Friday 2013 03 22

WOD:

Team of 2

1 Mile Run (Together)
  or (2x800s, 4x400s, 8x200s)

100 reps for each of the following:

• Air Squats
• Push Ups
• 4-Count Flutter Kicks
• 4-Count Mountain Climbers
• Alternating Lunges
• BURPEES!!!

For Time!

Thursday 2013 03 21

Skill: 
10 OHS EMOM for 10 Min. (75/45)

WOD:

200 meter Run
500 Mountain Climbers


For Time

Wednesday 2013 

Skill:
5 x 5 Deadlifts

WOD:
400 meter Run
400 4-Count Flutter Kicks

For Time.

Tuesday 3/19/2013

Skill:

3 x 3 Front Squats

3 x 3 Push Press

WOD:

800 meter Run

then complete
300 Push Ups

For Time!

Monday 3/18/2013

Warm Up:

10 Low Squat Jumps
20 Burps
30 Hollow Rocks

Skill:

STRETCH!

WOD:

1 Mile Run

then complete
200 Air Squats

For Time!

Friday 2013 03 15

Skill:
EMOM for 10 Minutes do:
3 OHS (85/65)

WOD:

3 RFT

20 OHS (95/65)
15 HSPU
5 Over Bar Burpees

Thursday 2013 03 14

Skill:
Push Press 5 x 3


WOD:

13.2 WOD

5 Push Press (115/75)
10 DL (115/75)
15 Box Jumps (24/20)

10 min AMRAP

Wednesday 2013 03 13

Skill:
Hang Cleans 5 x 3


WOD:
20 Min AMRAP

9 DL (215/155)
200 meter Run
9 DB Thrusters (50/35)

SIGN UP NOW!!!!

Tuesday 2013 03 12

Skill: 
BS 5 x 3


WOD
Team of 3
250 FS (95/65)

Every min on the min start with 5 PP (1 bar/1 athlete working at a time)

Monday 2013 03 11

WOD:

"Barbara"

5 RFT

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Friday 2013 03 08

Skill:
3 x 5 Squat Cleans
3 x 15 T2B

WOD

45 Thrusters (75/55)
50 Double Unders
35 Thrusters
50 Double Unders
25 Thrusters
50 Double Unders
15 Thrusters
50 Double Unders

For Time

Thursday 2013 03 07

Skill: 
OHS 5x5
100 meter Sprint x5

WOD:

6 minute AMRAP:

3 Power Snatch (165/105)
6 Power Clean (165/105)

Rest 2 Minutes

6 minutes AMRAP:

10 Burpees
20 Alt. Jumping Lunges

Wednesday 2013 03 06

Skill:
DL 5x3
Strict Pull ups 10x3

WOD:

3 Rounds of:

9 DL (225/155)
15 Snatches (70/53)
21 Pull ups

2013 03 05

Skill:
EMOM for 10 minutes

15 Russian KBS (70/53)


WOD:
30 Hang Cleans (135/95)
30 Push Press (135/95)
30 Back Squats (135/95)

10 Minute Cut off time
(Penalty for not completing, 5 Push ups h/r for every rep not completed)

2013 03 04

WOD:

"Cindy"

5 Pull ups
10 Push Ups
15 Air Squats

20 min AMRAP

 Friday 2013 03 01

WOD:

Team of 3 1000 SDLHP (53/35)
Every 3 minutes do 200 meter run as a team with KB.

For Time

Thursday 2013 02 28

Skill: 3x 60 sec Hand Stand Hold

Tabata hold at bottom squat


WOD:
400 meter Walk w/KB over head (left arm) 53/35
100 KB Swings
400 meter Walk w/KB over head (right arm) 53/35
For Time


(Penalty for stopping is 5 burpees per stop at the end of wod)

Wednesday 2013 02 27

WOD:

5-4-3-2-1
DL (315/255)
Burpee over Bar
-100 meter Sprint

5-4-3-2-1
Cleans (225/155)
Burpee over Bar
-300 meter Sprint

5-4-3-2-1
Thrusters (135/95)
Burpee over Bar
-400 meter Sprint

For Time

2013 02 26

Skill: STRETCH

WOD:

50 Box Jumps (24/20)
40 Push ups H/R
50 Back Squats(75/45)
40 Burpees
50 Push Press (74/45)
40 WBS (20/14)
50 Hang Cleans (75/45)
40 MB Cleans (20/14)
50 Box Jumps (24/20)

For Time.

30 Minute Cut off time.
burpees if dont finish.

Monday 2013 02 25

Monday 2013 02 25

Skill: 

5x5 OHS

WOD:

6 Rounds for time

30 ft DB Farmers Carry (50/35)

30 ft OH Plate Alt. Lunges (45/25)

30 MB Sit Ups (20/14)

Friday 2013 02 22

Friday 2012 02 22

WOD:

50 Wall Walks

(Every 2 minutes do 10 Squats)

Thursday 2013 02 21

Thursday 2013 02 21

Skill: 3x3 FS and BS

WOD: Team of 2

300 Abmat Sit ups

100 1-DB Snatch (35/20)

50 Push ups H/R

2013 02 19

Tuesday 2013 02 19

Skill:
5x5 Push Press

WOD:
 50 Push Press (85/65)
50 OH Bar alt. Lunges(85/65)
800 meter Run

For Time

Friday 2013 02 07

Friday 2013 02 07

Skill:
10x2 Strict Pull ups

WOD:
Team of 2

100 Clean & Jerks (115/85)

One athlete working at a time.

Find your weakness and make it your ------!