Tuesday 20151208

Warm up: 400 meter run, 30 air squats, 20meter lunges, 10 static pull ups
     WOD: 15 min. AMRAP
                 250 meter row
                   10 burpees 

Thursday 20151203

Warm up: Do what ever feel necessary for the skill
       Skill: Spend 10 minutes to find your 1 rep max bench press
     WOD: 5K run OR row for time

Wendsday 20151202

Warm up: stretch shoulders, hips and legs
     WOD: 10 rounds
                  5 snatches (135/95lbs)
                35 double unders

Tuesday 20151201

Warm up: 500 meter row
     WOD: 20 minute AMRAP
                400 meter run
                 10 front squats (135/95lbs)
                 20 abmat sit ups 

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)
                 

Friday 20151030

Warm up: stretch legs and shoulders
     WOD: 5 rounds
                 *10 weighted burpees (45/25lbs plate)
                   25 meter walk carrying 2 plates (45/25lbs)
                   10 deadlifts at 135/95lbs
                   25 meter walk carrying 2 plates
                     *(perform the movement of a burpee ontop of the plate then press it over head)

Thursday 20151029

THROWBACK THURSDAY!!!!
     20131029
 WOD: 21-15-9-5
             Back squats (135/95lbs)
             Wall ball shots (20/14lbs)
             Front squats (135/95lbs)
             Double, Double unders (Ext. 42,30,18,10)

Wednesday 20151028

Warm up: 500 meter row, 40 air squats, 30 abmat sit ups, 20 over/unders, 10 burpees
     WOD: 15 min. AMRAP
                 10 GHD sit ups
                 10 single arm snatches (L+R=2)
                      Male-40lbs, Female-25lbs

Tuesday 20151027

Warm up: 250 meter row sprint, 20 over/unders, 15 hand-release push ups, 10 static GHD sit ups
    WOD: 10 down to 1
                Ring dips
                Sumo deadlift high pulls (SDHP's) 95/75 lbs

Friday 20151023

Warm up: whatever you feel is nessesary
WOD: "The G-Man"
            100 Double Unders
              90 Air Squats
              80 mountain climbers (L+R=2)
              70 sprinter toe touches
              60 push press (95/65lbs)
              50 meter over head walk
            400 meter run
              30 front squats
              20 burpees
              10 toes 2 bars

Thursday 20151022

Warm up: 25 meter shuttle sprints, 20 over/unders, 15 GHD sit ups, 10 handstand push ups
WOD: 5 rounds
           10 wall climbs
           25 meter farmers carry/ waiters carry with kettlebells (44/35lbs)
           20 kettlebell swings (44/35lbs)
           25 meter farmers carry/ waiters carry

Wednesday 20151021

Warm up: 500 meter row(As fast as you can)
WOD: EMOTM ascending reps
            Sumo Deadlift High Pulls (SDHP's) at 95/75lbs

Tuesday 20151020

Warm up: 50 meter shuttle sprints, 30 air squats, 10 handstand push ups
WOD: 20 min. AMRAP
           20 wall ball shots (20/14lbs)
           200 meter medicine ball carry 

Monday 20151019

Warm up: 500 meter row, 40 air squats, 30 over/unders, 20 push-ups
WOD: 10 down to 1
           Push press (95/75lbs)
           Burpees

Friday 20151016

Warm up : 500m row,  25 air squats, 25 push ups, 25 abmats
WOD :  5 rounds of
400m run
30 sprinter  toe  touches
20 spiderman  push  ups
10 pistols

* all movements are 1 for 1 (l+r=2)

Thursday 20151015

Warm up :  400m run,  30 push ups, 20 GHDSs, 10 SDHP @ body weight
WOD: 12 min AMRAP
9 calorie row
6 T2B
3 Bench press @ body weight

Wednesday 20151014

Warm up :  400m run, 20 push ups, 20 abmats, 20 pull  ups
WOD : 3 Rounds of
800m run
20 Burpee pull ups
40 Double  unders
20 KB squat swings @ 53/35#

Tuesday 20151014

Warm up :  500m row,  25 push ups, 15 air squats, 15 GHDS
WOD: 10 min AMRAP
1 squat clean @ 115/75#
5 push  press @ 115/75#
15 abmats sit ups

Monday 20151012

Warm up : 400m run,  40 push ups,  40 sit ups
WOD : 5 rounds
800m run
12  burpees (with  extra push up)

Friday 20151009

Warm up : 50 mountain climbers,  25 abmats,  25 split jump lunges
Skill : 10 Bar muscle  ups
WOD :  4 rounds of
400m run
50m walking lunges
10 power cleans @ 135/95#
20  K2E

Thursday 20151008

Warm up : 500m row,  25 GHDs, 25over/unders
WOD: 8 Rounds for time
20 Sprinter toe touches (l+r=1)
10 KB swings @ 53/35#
200m sprint
10 Burpees

Wednesday 20151007

Warm up : 400m run,  30 air squats,  20 over/unders, 10 burpees
WOD : " Wingman" your  choice

Fat Fran: 21-15-9
Thrusters @ 155/115#
C2B pull ups

Or

Double Diane: 42-30-18
Dead lifts @ 225/155#
HSPU

Tuesday 20151006

Warm up : 500m row,  400m  run, 100 single jump rope
WOD : complete for time
3 rounds of:
50 wallball @ 20/12#
75 hand release push  ups
100 double unders

Monday 10151005

Warm up : 400m run, 20 push ups, 20 shrugs @ 135/95#, 20 power jumps

WOD: "Sweet 16"

1600m run buy in, then

16 min AMRAP  of

16 push ups

16 hang cleans @ 135/95#

16 box jumps @ 30/20"

Friday 20151002

Warm up: 25 calorie row,  25 air  squats, 25 abmats

100 single  jump rope 

WOD: 8 min AMRAP 

50 double  understand

10 Front squats @ 75/50#

4 min rest

8 min AMRAP 

10 hip extentions 

10 T2B

Thursday 20151001

Warm up : 100 jump rope,  25 calorie  row, 25 HR push ups
WOD: 5 rounds of
400m run
30 HR burpees
20 Dead lifts @ 185/125#
10 Snatches @ 135/95#

Wednesday 20150930

Warm up : 500m row,  25 mountain  climbers
WOD: 5 rounds of
30sec max rep double  crunch  sit ups
10sec rest
30sec  max rep KB swings @ 53/35#
10sec rest
30sec  wallball shots @ 20/12#
10sec rest

Tuesday 20150929

Warm up: 500m row, 25 split jump lunges
WOD: CFT
5k run

Friday 20150925

Warm up: 500m row,  50 air squats,  25 hand release push ups
WOD: 3 rounds of
400m run
400m run backwards
30 squat thrusters @ 65/30#
15 reverse burpees

Thursday 20150924

Warm up: 800m run, 40 push ups, 20 sit ups
WOD: 3 Rounds of
10 Burpee bar hops
10m Overhead barbell walk @ 155/115#
5 Clean and Jerks @ 155/115#
10m Overhead barbell walk
20m alligator walk

Wednesday 20150923

Warm up: 400m run,  30 over/ unders, 20 burpees, 100
single jumpropes
WOD: 3 rounds of
400m run
50 double unders
20 pull-ups

Tuesday 20150922

Warm up: 500m row,  40 push ups,  30 abmat sit ups,
20 over/unders, 10 strict pull ups
WOD: YingYang 12min AMRAP
9 GHDs
6 KB swings @ 53/35#
3 HSPU

Friday 20150918

Warm up: 500m row,  25 split jump lunges,  25 over/ unders
WOD: 10min AMRAP
10 spiderman push ups (1 for 1)
2 clean and split jerks @ 75% bodyweight

Thursday 20150917

Warm up: 25 over/unders, 15 GHDs,  stretch

WOD: RED RIVER 44 RING ROUTE

Row 908m
44 Push ups
44 Deadlifts @ 115/75#
44 Sit ups
44 KB swings @ 44/26#
44 wallball shots @20/12#
44 pull ups
44 Push press @ 45/30#
   Run 908m
44 Push press at 45/30#
44 Pull-ups
44 wallball shots @ 20/12#
44 KB swings @ 44/26
44 Sit ups
44 Deadlifts @ 115/75#
44 Push ups

Wednesday 20150916

Warm up: 500m row,  25m samson stretch, 25m crab walk
25 over/unders
WOD: 3 rounds of
24 Box jumps @ 24/20"
16 Squat thrusters @ 95/50#
800m run

Monday 20150914

Warm up: 400m run,  30 push ups,  20 air squats, 100 jumprope
WOD: 5 rounds of
200m row
15 hang clean and press @ 95/50#
100 double unders

Friday 20150911

9/11 WOD

'343' never forget

Thursday 20150910

Warm up: 400m run,  30 air squats,  20 GHDs,  10 burpees
WOD: 12 min AMRAP
3 front squats @ 115/65#
6 abmat sit ups
9 box jumps @ 30"

Wednesday 20150909

Warm up: 50 double unders,  40 push ups,  30 double unders, 20
Push ups,  10 SDHP @ 75% bodyweight
WOD: 10min AMRAP
150m row
5 Pull-ups (overhand)
5 ring dips

Tuesday 20150908

Warm up: 400m run, 20 static press @ 75#, 20 air squats
WOD: 4rounds of
23 wallball shots @ 20/12#
 7  Turkish get ups (ea arm) @ 35/18#

 

Monday 20150907

HAPPY LABOR DAY

Warm up: 400m run,  30 push ups,  20 K2E,  100 jumprope
WOD: 5 rounds of
30 abmat sit ups
10 burpees
50 double unders

Thursday 20150806

Warm up: 400m run,  100 jumprope
WOD 5 rounds of
15 KB Swings @ 53/35#
50m Farmers carry @ 53/35#
20 Double crunch sit ups
400m run

Wednesday 20150805

Warm up: 40 c2f push ups,  20 over/unders, 10 c2b pullups
Skill: 10 Bar muscle ups
WOD: complete for time
600m row
30 GHDs
60 Burpee pull ups
15 HSPU
30 Burpee pull ups

Tuesday 20150804

Warm up: 500m row,  25m overhead walk with pvc ,
25  air squats
WOD: Breaking Benjamin 2.0
5 rounds of
5 Box Jumps @ 30/24"
400m run
10 Push Press @ 135/95#

see Wednesday 20150204

Monday 20150803

Warm up: 100 jumpropes,  50 split jump lunges,  25 air squats
WOD: 3 rounds of
800m run
50 Front squats @ 45/30#

Friday 20150731

Warm up: 400m run,  500m row,  20 sit up to push ups
WOD: " The Hopper" 30 min AMRAP
♡- Boxjumps @ 24/20"
◇- Double crunch sit ups
Spades- Push press @ 95/65#
Clubs- KB swings @ 53/35#

Face cards = 10
Aces= 15

No jokers

Thursday 20150730

Warm up: 400m run,  20 GHDs,  20 push ups
WOD: complete for time
25 calories on the rower
25 HR Burpees
50 Romanian Deadlifts @ 95/80#
50m Kung fu grip carry @ 25#
75 thrusters @ 45/30#
1 mile run

Wednesday 20150729

Warm up: 400m run,  20 sit ups,  20 over/ unders,  20 air squats
WOD: complete for time
1000m row
10 alt. single arm dumbbell snatch squat @ 40/25#
50 GHDs
5 Snatch squats @ 155/95#

Tuesday 20150728

Warm up: 500m row, 25 back extensions, 25 GHD sit ups
WOD: CFT
50 Double unders
40 T2B
50 Double unders
30 K2E
50 Double unders
20 C2B pull ups
50 Double unders
10 Muscle ups
50 Double unders

Monday 20150727

Warm up: 400m run,  20 c2b pull ups,  10 clean and press @ 95/75#
WOD: Complete for time
80 calories on the rower
20 shoulder to overhead @ 135/95#
40 hang cleans @ 135/95#
60 deadlifts @ 135/95#

Wednesday 20150722

Warm up: 400m run,  20 push ups,  20 sit ups

WOD: COMPLETE FOR TIME

500m row

50 C2F push-ups

50 Abmat sit ups

50 pull ups

50 box jumps @ 24/20"

50 Burpees

Tuesday 20150721

Warm up: 500m row,  25 air squats, 25 over/ unders
WOD: " Karen"
150 wallballs @ 20/12#

Monday 20150720

Warm up: 25m walking lunges, 20 split jump lunges
15 GHDs, 10 burpees
WOD: "Griff"
800m run
400m run backwards
800m run
400m run backwards

Friday 20150717

Warm up: 100 jumprope,  25 GHDs,  25m samson stretch
WOD: 6 rounds of
30 Abmat sit ups
15 Squat thrusters @ 75/50#
400m run

Thursday 20150716

Warm up: 500m row,  25 push ups,  15 pull ups,
25 barbell press @ 45/30#
WOD: complete for time
5 rounds of:
10 weighted push ups @ 45/25#
5 clean and jerk @ 135/95#

5min rest

5 rounds of:
10 squat cleans @ 135/95#
5 HSPU

Wednesday 20150715

Warm up: 400m run,  25 push ups,  25m walking lunges
WOD: 15min AMRAP
200m run
12 Burpee Box Jumps @ 24/20"

Tuesday 20150714

Warm up: 500m row,  25 diamond push-up,  25 db squats
WOD: "Cindy" 20min AMRAP
5 Pull ups
10 Push ups
15 air squats

Monday 20150713

Warm up: 400m run,  30 push ups,  20 sit ups,  10 burpees
Skill: 10min to find Snatch 1RM
WOD: complete for time
25 GHDs
50 Double unders
75 Snatches @ 75#(Randy)
1 mile run

Friday 20150710

Warm up: 500m row,  25 GHDs, 25 over/ unders
WOD: COMPLETE FOR TIME
2 × 200m Sprint
       20 KB swings @ 53/35#
       80 sprinter toe touches
2 × 400m run
       20 KB swings @ 53/35#
       40 double crunch sit ups
 1 × 800m run
        20 KB swings @ 53/35#
        20 v-ups with medball @ 20/12#

Thursday 20150709

Warm up: 400m run,  20 diamond push-ups, 20 GHDs
WOD:  complete for time
1000m row then,
10 down to 1
C2B pull ups
Bench press @ bodyweight

Wednesday 20150708

Warm up: 500m row,  25m samson stretch, 25 over/ unders
WOD: 15min AMRAP
 Triple Nickel
5 Romanian Deadlifts
5 Squat thrusters
5 Overhead squats

male 95# female 50#

Tuesday 20150707

Warm up: 500m row,  25 abmat sit ups,  25 air squats

WOD: complete for time
800m run
40 Double unders
20 GHDs
40 wallball shots @ 20/12#
800m run

Monday 20150706

Warm up: 400m run,  30 push ups,  30 sit ups, 30 air squats

WOD: 3 rounds of
15 Burpee pull ups
10 Front squats @ 115/65#
5 Back squats @ 225/135#

Friday 20150703

Warm up: 400m run,  30 push ups, 20 air squats,  10
C2B pull ups
Skill: Bench press max 2-2-2
WOD: 15min AMRAP
5 Hang cleans @ 135/75#
10 HSPU
15 T2B

Thursday 20150702

Warm up: 500m row,  20 box jumps @ 24", 10 static pull
ups
WOD: 5 rounds of
400m run
20 Burpee bar hops
5 Snatches @ 75% body weight

Wednesday 20150701

Warm up: 500m row,  25 over/unders, 50 abmat sit ups,
25 air squats
WOD: 12-10-8-6-4-2
Squat thrusters @ 95/50#
*Muscle ups


*c2b/ ring dips for scale

Tuesday 20150630

Warm up: 400m run,  400m row,  40 over/unders,
40 air squats
WOD: 21-15-9
Deadlift @ 150% body weight
Overhead squats @ 50% body weight

Monday 20150629

Warm up: 400m run,  20 GHDs,  20 split jump lunges,  100 jumprope
WOD: 5 rounds of
40 sprinter toe touches
30 box jumps @ 24/20"
20 Russian twist @ 35/26#
10 Front rack lunges @ 95/65#


One for One
L=1, R=2

Friday 20150626

Warm up: 400m run,  40 push ups,  20 air squats,  100
single jumprope
WOD: "GHOST"  6 rounds of
1 min row for calories
1 min burpees
1 min Double unders
1 min rest

All are max reps

Thursday 20150625

Warm up: 500m row,  10 push press @50% bodyweight,
10 burpees
WOD: 10min Ascending AMRAP
Hand release push ups
C2B pull-ups

Wednesday 20150624

Warm up: 500m row,  25 air squats , 25 hand release
push ups
WOD: 3 rounds of
800m run
30 wallball shots @ 20/12#
100 double unders

Tuesday 20150623

Warm up: 500m row,  25 push ups,  25 abmat sit ups,
25 over/unders
WOD: complete for time
50 GHDs
15 Snatches @ 135/85#
25m overhead barbell walk @ 135/85#
25 Burpee bar hops
25m overhead barbell walk @ 135/85#
15 Snatches @ 135/85#

Monday 20150622

Warm up: 500m row,  40 abmat sit ups,  30 push ups,
20 t2b, 10 burpees
WOD: 6 rounds of
50 double unders
10 pull ups
5 HSPU

Friday 20150619

Warm up: 400m run,  20 push ups,  20 abmat sit ups, 20 air squats
Skill: 10 Bar muscle ups
WOD: Complete for time:
1000m row, then
5 rounds of:
50m Farmers carry @ 53/35#
10 Front squats @ 155/105#

Thursday 20150618

Warm up: 500m row,  25 GHDs,  25 burpees
WOD: complete for time

50 K2E
50 Floor press @ 115/65#
50 Floor sweepers (center) 115/65#
50 Ring dips
50 Kettlebell swings @ 53/35#

Wednesday 20150617

Warm up: 400m run,  30 push ups,  20 GHDs, 100 jumprope
WOD: 15min AMRAP
15 crab walk
15 lunges
15 burpees
30m sprint
30 Double unders

Tuesday 20150616

Warm up: 500m row, 25 abmat sit ups,  25 over/ unders
WOD: 4 rounds of
400m run
20 snatch grip deadlifts @ 135/85#
40 sprinter toe touches
10 snatches @ 135/85#

Monday 20150615

Warm up: 500m row,  40 hand release push ups, 30 mountain climbers,
20 burpees, 100 jumprope
WOD: 5 rounds of
5 Bench press @ bodyweight
10 SDHP @ 115/65#
15 Wallball shots @ 20/12#

Friday 29150612

Warm up: 500m row, 25 back extensions,
WOD: 6min AMRAP
3 Deadlifts @ 325/185#
9 GHDs

Thursday 20150611

Warm up: 500m row,  25 push ups, 25 air squats
Skill: 1 mile sprint
WOD: "Grace" under fire
30 pull ups
10 Clean and press @ 135/95#
20 pull ups
20 Clean and press @ 135/95#
10 pull ups
**30 Clean and press @ 135/95#

** "Grace"

Wednesday 20150610

Warm up: 500m row, 25 split jump lunges, 25 over/ unders
WOD: "Hall" 5 rounds for time of:
225-lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 1.5 pood, 10 each arm
Rest 2 minutes

Tuesday 20150609

Warm up: basic (run)
Skill: 800m row for time
WOD: 10 down to 1
T2B
Box jumps @ 30/24"

Monday 20150608

Warm up: basic (jumprope)
WOD: complete for time
1000m row then,
10 rounds of:
10 sit ups
10 push ups
Then,
800m run
50 burpees

Friday 20150605

Warm up: 400m run,  30 push ups,  20 GHDs, 10 burpees
WOD: 5 rounds of 1min max reps in each  station
with a 1 min rest

Abmat sit ups
row for calories
push press @ 75/50#

Thursday 20150604

Warm up: 500m row,  40 abmat sit ups, 30 mountain climbers, 20
Over/unders,  10 burpees
WOD: 5 rounds of
400m run
15 Pull-ups
5 Snatches @ 135/95#

Wednesday 20150603

Warm up: 500m row,  40 diamond push ups, 30
Hang cleans @ 45#, 20 GHDs,  10 burpees
WOD:  

" Elizabeth" 21-15-9

Cleans @ 135/95#
Ring dips

Tuesday 20150602

Warm up: 500m row,  40 push ups,  30 air squats, 20
sec × 5 plank w/10sec rest
WOD: 3 rounds of
10 Front squats @ 135/85#
10m alligator walk
10 burpees
10m alligator walk

Monday 20150601

Warm up: 500m row,  25 GHDs,  25 Burpees
WOD: 5 rounds of
10 Bench press @ 75% bodyweight
20 calories on rower

Friday 20150529

Warm up: 400m run, 20 sit up to push ups,  20 air squats
Skill: 3 x 30 sec handstand hold
WOD: 28-21-14-7
Push press @ 95/65#
Box jumps @ 24/18
T2B

Thursday 20150528

Warm up: 500m row,  25 push ups,  25 abmat sit ups,
25 K2E
WOD: complete for time
50 GHD wallball tosses @ 20/12#
.5 mile run (800m)
25m overhead barbell walk @ 135/95#
25 Burpee bar hops
25m overhead barbell walk @ 135/95#

Wednesday 20150527

Warm up: 400m run,  30 push ups,  20 GHDs, 100 jumprope
WOD: 10min AMRAP
30 Double unders
20 calories on the rower

Tuesday 20150526

Warm up: 800m row,  40 sit ups,  20 burpees
Skill: 8 min tabata ( double crunch sit ups and Russian twist)
WOD: 15 EMOTM

3 Squat Cleans
2 Squat Snatches
1 Squat Thruster

*all @ 65-75% bodyweight

Monday 20150525

Warm up: 500m row,  25 Burpees
WOD: "Murph"
1 mile run
100 pull-ups
200 push ups
300 air squats
1 mile run

*all while wearing a 20# vest

Friday 20150522

Warm up: 500m row,  25 GHDs,  25 over/unders
WOD: 15min AMRAP
3 muscle ups *
5 Deadlifts@ 255/185#
50 double unders

* 3 ring dips and 3 c2b pull ups

Thursday 20150521

Warm up: 800m row,  40 abmat sit ups, 40 over/unders,
40 Double unders
WOD: 5 rounds of
400m run
30 KB Swings @ 35/26#
20 Spiderman push ups (10ea)
10 deficit HSPU (6-12")

Wednesday 20150520

Warm up: 400m run,  20 push ups,  20 abmat sit ups
WOD: 12min AMRAP
9 burpees
6 pull ups
3 Hang cleans @ 135/95#

Monday 20150518

Warm up: 500m run, 50 air squats, 25 Frog leaps
WOD: 5 rounds of
200m run
10 box jumps @ 30/24"
15 overhead squats @ 75/55#

Thursday 20150514

Warm up: 400m run,  20 sit up to push ups,
20 over/ unders
WOD: 10 DOWN TO 1
Front Squats @ 95/65#
Push press @ 95/65#

Wednesday 20150513

Warm up: 500m row,  5 rounds of 10 Hand release push ups,
10 straight leg deadlifts @ 95/65#, 10 abmat sit ups
WOD: "Green Mile"
Run 1 mile and EMOTM do 5 Hand release burpees.
Move fast to make up as much ground as possible between
burpees.

Tuesday 20150512

Warm up: 400m run,  30 air squats,  20 GHDs,
10 burpees
WOD: 3 rounds of
30 wallball shots @ 20/12#
20 T2B
10 Box jump overs @ 24/18"

Monday 20150511

Warm up: 500m row,  50 over/unders
WOD: 15min AMRAP
10 snatches @ 95/65#
5 overhead squats @ 95/65#

Friday 20150508

Warm up: 1000m row,  10 C2B Pull ups,  10 K2E,
10 T2B
WOD: 15min AMRAP
5 Single arm KB swings (ea arm)@ 44/26#
10 KB swings @ 44/26#
10 Burpees

Thursday 20150507

Warm up: 500m row,  10 Curtis P's
WOD: complete for time
400m run
25m front rack walking lunges @ 45/30#
800m run
25m front rack walking lunges @ 95/80#
1600m run

Wednesday 20150506

Warm up: 500m row, 5 rounds of 10 air squats 2 Burpees
WOD: "FRAN"
21-15-9
Squat thrusters @ 95/65#
Pull ups

Tuesday 20150505

Warm up: 500m row, 400m run, 100 jumprope
WOD: 4 rounds of
25 Sit ups
25m Overhead barbell walk @ 135/95#
25 Push ups
25m Hang carry @ 135/95#

Monday 20150504

Warm up: 100 jumpropes, 50 air squats, 20 burpees
WOD: complete for time
40 Boxjumps @ 30/24"
100 double unders
30 Boxjumps
100 double unders
20 Boxjumps
100 double unders
10 Boxjumps
100 double unders

Friday 20150501

Warm up: 500m row, 400m run, 30 push ups, 20 GHDs,
10 burpees
WOD: 10 min EMOTM
100 yrd Dash
1 Snatch Squat @ 80% bodyweight

Thursday 20150430

Warm up: 500m row, 25 GHDs, 25 K2E
WOD: complete for time
800m run
80 Oblique crossovers (40 ea,divide as necessary)
40 sprinter toe touches (l+r=1)
400m run
400m run backwards
40 sprinter toe touches (l+r=1)
80 Oblique crossovers (40 ea)
800m run backwards

Wednesday 20150429

Warm up: 500m,  20 sit-up-to-push-ups
WOD: 20MIN AMRAP
5 Deadlifts @75% bodyweight
4 Cleans
3 Clean then Press
2 Clean then Squat
1 Clean then Squat thrusters

Tuesday 20150428

Warm up: 400m run,  20 C2F push ups,  20 abmats
WOD: 10min AMRAP
5 C2B (close underhand grip) pull-ups
5 Ring dips
10 GHDs

Monday 20150427

Warm up: 400m run,  20 push ups, 20 over/unders
WOD: 5 rounds of
10 Push Press @ 95/45#
10 Burpees

Friday 20150424

Warm up: basic
WOD: COMPLETE FOR TIME
400m run
100 jumpropes
400m run
100 push ups
400m run
100 sit ups
400m run
100 air squats

Thursday 20150423

Warm up: 500m row,  25 push ups,  25 GHDs
Skill: 10 Muscle ups
WOD: "Donny"
21-15-9-9-15-21
Deadlifts @ 225/135#
Burpees

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Wednesday 20150422

Warm up: 400m run, 20 chest touches, 20 air squats

WOD: "Mary" 20 min AMRAP

5 Handstand push-ups
10 1-legged squats (alternating)
15 Pull-ups

Tuesday 20150421

Warm up: 400m run,  20 split jump lunges
Skill: 10min to find Deadlift 1 rep max
WOD: 3 rounds of
50 wallball shots
800m row
50m Farmers carry @ 53/35#

Monday 20150420

Warm up: 500m row,  25 GHDs,  25 over/ unders
WOD: 3 Rounds of
50 Double unders
400m run
30 C2F push ups
20 Snatches @ 95/50#
10 overhead squats @ 95/50#

Friday 20150417

Warm up: 400m,  20 sit up to push ups, 100 jumprope
WOD:  YingYang 10min AMRAP

3 KB swings @ 53/35#
6 C2B overhand pull-ups
9 calories on rower

Thursday 20150416

Warm up: 500m row, 25 kb squats @ 53/35#
WOD: 5 rounds of
200m sprint
15 Deadlifts @ 75% bodyweight
*10 C2B burpee, ground to overhead @ 75% bodyweight


* Rep starts by placing hands on barbell at clean/ snatch grip. Kick feet out for burpee as you lower your chest to bar. Contact bar. Maintaining your grip, push up while bringing feet in. And from that deep squat, clean and press weight or snatch weight. Rep finishes with bar overhead. Again,  maintaining original grip. That's one.

Wednesday 20150415

Warm up: 500m row,  25 GHDs,  25 split jump
lunges
WOD: 8 min AMRAP
25m Sprint
15 Air squats
25m Sprint
30 Sprinter toe touches

Tuesday 20150414

Warm up: 500m row,  25 sit up to push ups, 25 handstand
chest touches ( l+r=1)
WOD: complete for time
1600m run
40 push press @ 50% bodyweight (95/45#)
800m run
20 HSPU (sub with push press at 75% bodyweight)(115/65#)
400m run
10 Push jerks @ 100% bodyweight (135/85#)

Monday 20150413

Warm up: 400m run,  20 kb swings @ 35/26#,
10 burpees
WOD: 20min AMRAP
200m Row
15  Hang cleans @ 95/50#
10 Pull ups
5 Hand release burpees

**if you don't have a rower, do 10 SDHP with same bar
as cleans

Friday 20150410

Warm up: 500m row,  25 knees to elbow jump squats,
25 over/unders
WOD:  5 rounds of
50m Bear crawl
200 Double unders
5 Deadlifts @ 315/185#

** scale is 500 singles and 25 squat jumps

Thursday 20150409

Warm up: 500m row,  25 air squats, 25 dumbbell presses @ 25/15#
WOD: "WOOD"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24/20″ box
10 Sumo-deadlift high-pull @ 95/65#
10 Thrusters @ 95/65#

Wednesday 20150408

Warm up: 800m run, 20 GHDs
Skill: 1 MIN push up drill,  10 diamonds, 15 wide arm, 25 regular as fast as you can , or
as far as you can in 1 minute.
WOD: 9-15-21
Bench press 115/135/155m  65/85/105f
T2B
Abmat sit ups

Tuesday 20150407

Warm up: 400m run,  20 sit ups-to-push ups, 20
burpees, 20 over/unders
WOD: complete for time
1000m row
50 wallball shots @ 20/12#
25 overhead squats @ 95/55#
12 squat thrusters @ 115/75#
6 snatches @ 135/95#
3 squat cleans @ 155/115#

Monday 20150406

Warm up: 500m row,  25 Burpees
WOD: complete for time
4 rounds of
10 weighted Pull-ups @ 45/25#
15 weighted push ups @ 45/25#
400m run with 45/25# plate

Friday 20150403

WARM UP: 500m row,  25 sit up- to- push ups
WOD: 3 rounds of,  30 seconds on 30 seconds off
Max reps

Double unders
KB swings @ 53/35#
Box jumps @ 24/20"
SDHP @ 95/55#
Burpees


* record total reps per round, try and break 100 per.

Thursday 20150102

Warm up: 500m row, 25 over/unders, 10 burpees
WOD:(D)4 rounds of
C - (3) Deadlifts @ 275/185#
H - 800m run
4 Muscle ups
7 HSPU


if you can't do muscle ups,
Do 8 c2b pull ups and  8 ring dips

Wednesday 20150401

Rest Day

APRIL FOOLS

Warm up: 800m run,  4 x 20 sec chin up hold, 20
Push ups

WOD: complete for time
50 burpee pull ups
25 Clean and press @ 75% bodyweight

20150331

Warm up: 800m run,  50m Overhead (pvc) walking lunges, 50m backwards
lunges
WOD: 15min AMRAP
15 Abmat sit ups
10 K2E
5  Overhead Squats @ 95/55#

Monday 20150330

Warm up: 400m run, 30 push ups,  20 GHDs,
10 burpees
WOD: 3 rounds of
200m run
15 front squats @ 115/ 85#
10 pull ups

Friday 20150327

Warm up: 400m run,  30 push press at 45#, 20 air squats,
10 burpees
WOD: Open 15.5

27-21-15-9 reps for time of:

Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Thursday 20150326

Warm up:500m row, 10 push ups , 10 ghds
WOD: 10min AMRAP
5 pull ups
5 push press at 135/95#

Tuesday 20150324

Warm up: 800m run,  40 split jump lunges,  20 dumbbell press
@ 25/15#
WOD: 12 min AMRAP
250m Row
15 Box jumps @ 24/20"
5  Squat thrusters @ 135/85#

Monday 20150323

Warm up: 400m run,  30 push ups,  20 sit ups,  10 burpees
WOD: complete for time
100 C2F push ups
100 Sit ups
100 Romanian deadlifts @ 95/55#

You must finish the exercises in order.
if you don't have a barbell, find something and
do the straight leg deadlifts. 

Friday 20150320

Warm up: basic (row)
WOD: 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Thursday 20150319

Warm up: basic (jumprope)
WOD: complete for time
1000m row
100m walking lunges
1 mile run

Wednesday 20150318

Warm up: 400m run,  20 sit ups- to - push ups,
Skill: 20 split jerks @ 95/45#
WOD: 10 down to 1
Pull ups
Hang Snatches @ 115/75#

Tuesday 20150317

Warm up: 500m row,  50 air squats,  50 Double unders
WOD: 5-4-3-2-1
DHSPU
Front Squats @ bodyweight

Monday 20150316

Warm up: 500m row,  25 push ups, 25 sit ups
WOD: 3 rounds of
400m run
30 c2f push ups
20 GHDs
10 Box jump overs @ 24/20"

Friday 20150313

Workout 15.3

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9'

Thursday 20150312

Warm up: 400m run, 20 push ups,  10 Curtis
P's @ 95#
WOD: CFT 50-40-30-20-10
50 Burpees
 800m run
40 Burpees
 4 x 50m Alligator walk
30 Burpees
 3 x 50m duffle bag shuffle 50#
20 Burpees
 2 x 50m Farmers carry @ 53/35#
10 Burpees

*40,30,20 break up burpees as needed

Wednesday 20150311

Warm up: 500m row,  25 lunges,  25 GHDs,  25 box
jumps @ 24/20"
WOD: "Annie"
50-40-30-20-10
Double unders
Sit ups

*if you are fluent in DUs, pull a double and
go back up the ladder.

Tuesday 20150310

Warm up: 400m run,  30 push ups, 20 GHDs,  10
burpees
WOD: 50-40-30-20-10
Wallball shots @ 20/12#
Deadlifts @ 165/115#

Friday 20150306

WORKOUT 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00  2 rounds of:
 10 overhead squats (95 / 65 lb.)
 10 chest-to-bar pull-ups

From 3:00-6:00   2 rounds of:  
12 overhead squats (95 / 65 lb.)  
12 chest-to-bar pull-ups

From 6:00-9:00   2 rounds of:  
14 overhead squats (95 / 65 lb.)  
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Check games.crossfit.com to get scaled variations.

Thursday 20150305

Warm up: 20 min AMRAP
5 push ups, 10 sit ups, 15 air squats

WOD: Ascending rep 12 AMRAP
1 ring muscle up
1 HSPU
1 overhead squat @ 75/30#

Then 2,2,2
Then 3,3,3 etc.

• scale for muscle ups is 1 c2b pull up and 1 ring dip

Score is total reps

Wednesday 20150304

Warm up: 800m run, 40 push ups,  20 lunges (l+r=1)
WOD: SEALFIT 10 min AMRAP
250m Row
5 Curtis P's @ 95/50#

*Ranger Shorts if you got'em

Tuesday 20150303

Warm up: 500m row,  50 over/unders, 25 air squats
WOD: 5 rounds of
50 Double unders**
10 Squat thrusters @ 95/45#

**if you do singles it's 100 singles and 50 bar hops.
Work on double unders!

Monday 20150302

Warm up: 400m run,  20 sit-up to push ups
WOD: complete as many rounds as you can in 12 minutes
21-15-9
C2F HR Push ups
Abmat sit ups

18-12-6
Burpees
Double Crunch sit ups

15-9-3
HR Burpees
GHDs

HR= hand release

Friday 20150227

Workout 15.1

Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps

15.1a
6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.Top male and top female after both workouts will receive $2015. a6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.

Top male and top female after both workouts will receive $2015.

Thursday 20150226

Warm up: 500m row,  50 air squats,  25 over/ unders
WOD: 8 min AMRAP
5 Hang snatches @ 95/45#
10 Box jumps @ 30/24"
         Or
6 rds for time

Wednesday 20150225

Warm up: 500m row,  50 over/unders,  25 Burpees
WOD:25- 21-15-9
C2F Push ups
C2B Pull ups

Tuesday 20150224

Warm up: 400m run,  30 air squats,  20 sit ups, 10 burpees
WOD: 15min AMRAP
50 pistols
50 box jumps @ 24/20"
50 pistols
50 wallball shots @ 20/12#
50 pistols
50 squat thrusters @ 75/45#

Monday 20150223

Warm up: 100 single jumpropes

, 50 sprinter toe touches,
25 k2e
WOD: 5min AMRAP
50 double unders
10  T2B

rest 1 min

5min AMRAP
100 double unders
5 Front Squats @ 135/95#

Friday 20150220

Warm up: 500m row,  50 over/unders
WOD: 6 rounds of
400m run
20 Spiderman push ups (1 for 1)
10 Overhead Squats @ 95/45#

Thursday 20150219

Warm up: 500m row,  50 air squats
WOD: " B.W.K."  Accuracy Test
Set up a tire, hanging or on a stand, 6' from ground
so that the center faces you.
20 min AMRAP
From 10m attempt to throw a football through the center.
MISS TIRE = 15 BURPEES
HIT TIRE = 10 WALLBALL SHOTS @ 20/12#
THROUGH THE CENTER = 5 T2B

Wednesday 20150218

Warm up: 500m row,  40 push ups,  30 over/unders,
20 pull ups, 10 burpees
WOD: complete for time
Alternate using one bar.
21-15-9
Deadlifts @ 145/105#
18-12-6
Push Press @ 95/55#

Tuesday 20150217

Warm up/ Skill: 100 double under, not 98, not 102.
WOD: 12 min AMRAP
10 GHDs
15 Box jupms @ 24/20"
20 Air Squats

Monday 20150216

Warm up: 30 air squats, 20 push ups,  10 burpees
WOD: complete as many 3 min rounds as possible
with increasing clean and press reps.
3 min
300m row
10 clean and press @ 95/55#

rest the remainder of the 3min, then

3 min
300m row
12 clean and press

3 min
300m row
14 clean and press

continue until you can't finish with in 3min.

Friday20150213

Warm up: 400m run,  20 sit up - to - push ups
WOD: "Old Gregg" Friday the 13th

1300m row then,

13 rounds of

13 C2F push ups
13 Abmat sit ups
13 Pull ups
13 Russian twist @ 53/35#
13 Single arm KB swings @ 53/35#

Thursday 20150212

Warm up: 400m run,  40 push ups,  40 sit ups,  40
Mountain climbers
WOD: FGB
3 rounds of 5 one minute max rep exercises,
with a one min rest between rounds.
Row for calories
wallball shots @ 20/12#
Box jumps @ 24/20"
Squat thrusters @ 75/45#
Burpees

Wednesday 20150211

Warm up: 400m run,  30 air squats,  20 push ups, 100
Jump rope
WOD: 10 min AMRAP
*1 each @ 115/85#
Front squat
Back squat
Overhead squat
*1 each
T2B
Pull up
C2B pull up

*You must perform all 3 movements unbroken.
If you can not do all 3 squats without getting from
under the bar, it's a 5 wallball shot 20/12# penalty.
Same for pull up bar, once on the bar the 3 movements
must be unbroken or it's a 5 wallball shot 20/12#  penalty.

Tuesday 20150210

Warm up: 500m row,  50 sprinter toe touches,
50 over/ unders
WOD: 5 rounds of
20 abmat sit ups
25m overhead barbell walk @ 95#
10 burpees
25m overhead barbell walk @ 95#
5 push press @ 95#

Monday 20150209

Warm up: 50 double unders,  40 air squats,  30
push ups,  20 sit ups,  10 burpees
WOD: complete for time
1 mile run
100 mountain climbers
800m run
50 in and outs*
400m run
25 Burpees

*it's a 2 legged mountain climber, like the bottom of a burpee.

Friday 20150206

Warm up: 400m run,  30 push ups,  20 GHDs,
10 burpees
WOD: 5 rounds of
40 Double unders
30  KB swings @ 35/26#
20 Hang Cleans @  95/45#
10 Burpees

Thursday 20150205

Warm up: 500m row,  50 air squats, 50 push ups
WOD: Ascending/ descending
Pull ups (1- 10)
Deadlifts @ 135/95# (10 - 1)

Wednesday 20150204

Warm up: 500m row,  50m Overhead walking lunges (pvc
pipe), 25 over/unders
WOD: Breaking Benjamin
5 rounds of
5 Box Jumps @ 24/20"
200m run
10 Push Press @ 95#

Tuesday 20150203

Warm up: 400m run,  30 air squats,  20 pull ups,  100
single jumprope
WOD: complete for time:
500m row then,
5 rounds of:
50 Double unders
50m Bear Crawl

Monday 20150202

Warm up: 100 jumprope, 25 sit up -to - push ups,
WOD: 4 rounds of
30 abmat sit ups
20 C2F push ups
10 Squat cleans @ 135/95#

Friday 20150130

Warm up: 500m row,  40 abmats, 30 over/unders
WOD: CFT
40 KB swings @ 53/35#
50m Overhead barbell walk @ 135/95#
30 KB swings
50m Overhead barbell walk
20 KB swings
50m Overhead barbell walk
10 KB swings
50m Overhead barbell walk

Thursday 20150129

Warm up: 400m run,  30 abmat sit ups, 20 shrugs with 45# bar, 10 burpees
WOD: 3 rounds of
21 GHDs
15 Power Snatches @ 95/55#
9 K2E

Wednesday 20150128

Warm up: 500m row, 50m walking lunges,
50 over/unders
WOD: "Rewind" 3 rounds of
400m run
400m run backwards
10 Burpees
10 Reverse burpees
5 Curtis P's (on roids)* @95/55#

* clean barbell to front rack, lunge forward, then step
back. Lunge forward with other leg and step back.
Then perform a squat thruster.  That's 1 rep.

Tuesday 20150127

Warm up: 50 c2f push ups, 50 over/unders,  25 Burpees
WOD: YingYang 9min AMRAP
3 Bench press @ 135/85#
6 Pull ups
9 Calories on the rower

Monday 20150126

Warm up: 800m run,  50 push ups, 50 sit ups
Skill: 10min to find your 1 rep max Deadlift
WOD: 12 min AMRAP
20 wallball shots @ 20/12#
5 SDHP @ 135/85#

Friday 20150123

Warm up: 500m row,  50 mountain climbers
WOD: " let the bodies hit the floor"
25m sprint
20 burpee bar hops
15 squat thrusters @ 95/65#
20 burpee bar hops
10 front squats @ 55/35#
20 burpees
45 air squats

Thursday 20150122

Warm up: 50 double unders,  25 push ups,
25 ghds
WOD: complete for time
1000m  row, then,
10 rounds of
10 KB swings @ 53/35#
25m farmers carry /waiters carry @ 53/25# 35/15#
5 each side single arm db snatch
25m farmers carry / waiters carry @ 53/25# 35/15#

Wednesday 20150121

Warm up: 50 Mountain climbers,  25 abmat sit ups,
4 minute tabata plank
WOD: 5 rounds of
400m run
40 spiderman push ups
40 Double unders
4 *Hang clean and jerk@ 135/85#

* Hang cleans are un broken. If you break,  there is 4
Clean and jerk penalty.

Tuesday 20150120

Warm up: 500m row, 50 air squats, 100 jumprope
WOD: 10min AMRAP
10 Deadlifts @ 75% bodyweight
20 Abmat sit ups

Monday 20150119

Warm up: 400m run,  20 push ups, 20 abmat sit ups,  20
air squats
WOD: 4 rounds of
30 Boxjumps @ 30/20"
20 Burpees
10 Muscle ups

* substitute for 1 MU is 2 c2b pull ups and 2 ring dips

Friday 20150116

Warm up: 500m row,  40 sit ups, 30 push ups,  20
 burpees,  100 jumprope
Skill: 10min EMOTM 2 Front squats @ bodyweight
WOD: 3 rounds of
800m run
40 sprinter toe touches ( l+ r= 1)
20 T2b

Thursday 20150115

Warm up: 500m row,  25 push ups,  25 sit ups
WOD: Craps 7min AMRAP
11 wallball shots @ 20/12#
7 pull ups

Wednesday 20150114

Warm up: 400m run,  40 push ups, 40 air squats
40 over/unders
WOD: complete for time
50 burpee "buy-in"
Then,
5 rounds of
10m walking lunges
10 box jumps @ 24/20"
10m walking lunges
10 KB squat swings @ 53/35#

Tuesday 20150113

Warm up: 500m row,  25 push ups,  15 pull ups,
100 jumprope
WOD: Team wod
3 rounds each (one works , one rest)
30 Double unders
3 GTO @ 95/45#
3 HSPU
3 GTO @ 95/45#
30 Double unders

Monday 20150112

Warm up: 400m run,  20 C2F push ups,  20 sit ups,
20 air squats
WOD: 18-15-12-9-6
Floor press @ 115/65#
Floor sweepers @ 115/65# (center only)
Row for calories

Friday 20150109

Warm up: 400m run,  40 push ups,  40 over/unders
WOD: 12 min AMRAP
10 pull ups

5 push press @ 95/55#

Thursday 20150108

Warm up: 500m row,  40 push ups,  30 sit ups,
20 burpees
WOD: 6 rounds of
5 Squat cleans @ 155/115#
Shuttle run 10/25/50m

Wednesday 20150107

Warm up: 500m row,  25 ring dips,  50 mountain climbers,
25 shrugs
WOD: 3 rounds of
20 Deadlifts @ 185/135#
25m Crab walk
20 C2F push ups
25m Alligator walk

Tuesday 20150106

Warm up: 400m run,  25 push ups,  25 GHDs
Wod: complete for time
1000m Row,
Then,
10 rounds of
10 pistols 5 ea leg
10 abmat sit ups

Monday 20150105

Warm up: 500m row,  40 push ups, 30 double crunch sit ups,
20 pull ups,  100 double unders
WOD: 5 rounds of
20 K2E
15 Bar facing Burpees
10 snatches @ 95/55#

Friday 20150102

Warm up: 500m row,  40 push ups,  30 GHDs,
20 pull ups,  10 burpees
WOD: 15min EMOTM
3 push press @ bodyweight

Thursday20150101

Warm up: 800m run,  50 push ups,  50 abmat sit ups
WOD: "The Hopper"
HAPPY NEW YEAR
Since we don't know what the next 52 weeks have in store,
Instead of sharing a deck , COMPLETE THE ENTIRE DECK FOR TIME.
Rest as needed.
Hearts = Row for calories or SDHP @ 95/45#
Clubs = KB swings @ 53/35#
Diamonds = C2B Pull ups
Spades = HSPU

Face cards = 10
Aces = 15
Jokers, yes leave them in, = 10 each exercise

Wednesday 20141231

Warm up: 500m row,  25 GHDs, 25 push ups
WOD: "3 Bars of Death"
10-9-8-7-6-5-4-3-2-1
Cleans @ 75% body weight
Bench press @ body weight
Deadlift @ 150% body weight