Wednesday 20151125

Warm up: stretch shoulders and legs
     WOD: C.F.T.
                50 calorie row
                40 burpee bar hops
                30 snatches (135/95lbs)
                20 T2B
                10 C2B pull ups

Tuesday 20151124

Warm up: 500 meter row, 25 over/unders
     WOD: 5 rounds
                10 hang cleans (95/75lbs)
                10 front squats (95/75lbs)
                10 push press   (95/75lbs)
                **** must perform each round UNBROKEN or else it's 10 bar facing burpee penalty each time you drop the bar****

Monday 20151123

Warm up: 25 over/unders, 25 push ups, 1minute plank, 25 air squats, 100 jump rope
     WOD: 5 rounds
                20 box jumps at 24"
                10 handstand push ups

Friday 20151120

Warm up: 25 over/unders, 25 air squats with PVC pipe, 100 jump rope
     WOD: C.F.T.
                 1,000 meter row
                        9 overhead squats (45/35lbs)
                      80 double unders
                        7 O/H squats (75/55lbs)
                      60 abmat sit ups
                        5 O/H squats (95/75lbs)
                    400 meter run
                        3 O/H squats (115/95lbs)
                      20 burpees
                        1 O/H squats (135/115lbs)

Wednesday 20151118

Warm up: 20 hollow rocks, 20 upright rows, 10 sit ups to push ups, 10 GHD sit ups
     WOD: 10 down to 1
                  C2B pull ups
                 1 up to 10
                   T2Bs 

Tuesday 20151116

Warm up: stretch your shoulders hips and legs
     WOD: Find your 1 rep max SNATCH
Extra Credit: perform Isabel after

Friday 20151113

Warm up: 500 meter row, 25 sit ups, 25 push ups, 100 jump rope
     WOD: C.F.T.
                 400m run FWD
                 400m run backwards
                  40 sprinter toe touches (L+R=2)
                  20 floor presses (135/95lbs)
                 100 Double Unders
                  20 push press (135/95lbs)
                  40 Russian twists with kettlebell (44/26lbs)
                 400m run FWD
                 400m run backwards 

Thursday 20151112

Throwback Thursday!!!!! 20141112

Warm up: 500m row, 25 air squats,  25 push ups
WOD: "GATOR" 8 Rounds for time
5 Front Squats @ 185/115#
26 ring push ups

Wednesday 20151111

Happy Veterans Day! In honor of Veterans Day perform at least one hero WOD of your choice to remember our fallen brothers!

Tuesday 20141110

Warm Up: 25meter lunges, 25meter jumping lunges, 20 thrusters 45lbs, 10 static GHD sit ups
     WOD:  10 rounds
                  10 wall ball shots (20/16lbs)
                  10 wallball V-Ups (20/16lbs)
                  10 Weighted step ups L+R=1 (20/16lbs)