WEDNESDAY 20170628

Warm up: FRAN (light)
21-15-9
Thrusters @ 45/35#
Pull Ups

WOD: 10min AMRAP
15 K2E
10 Wall ball shots @ 20/12#
5 Burpees

TUESDAY 20170627

WOD: 3 rds of
250m Row
12 Hang cleans @ 95/65#
21 HR Push ups

MONDAY 20170626

WOD: 5 rds of
25 KB Swings @ 53/35#
20 2KB Front rack lunges @ 44/26# (l+r=2)

FRIDAY 20170623

WOD: CFT

5K Row

30 SDHP @ 75/55#

THURSDAY 20170622

WOD: 12 min AMRAP
10 Wall ball shots @ 20/14#
25m Bearcrawl
10 Squat Thrusters @ 75/45#
25m Crab walk

WEDNESDAY 20170621

WOD: BECCA
3rds of
25 Calorie row
19 Bar facing Burpees
9 C2B Pull ups
2 Power snatches @ 175/125#
1 Muscle up *

*10 calories on Ski Erg

HAPPY BIRTHDAY REBECCA

TUESDAY 20170620

WOD: 12 min AMRAP
200m Sprint on rower
15 T2B
10 Bench press @ 135/95#

MONDAY 20170619

WOD: 4 rounds of
800m run
8 Deadlifts @ 225/155#

FRIDAY 20170616

WOD: "Filthy Fifty" For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

SEE : 20120806

THURSDAY 20170615

THROW BACK THURSDAY
WOD: 3 BARS OF DEATH
10, 10, 10, 9, 9, 9, down to l of:
Power Cleans @ 75% Bodyweight
Bench press @ 100% Bodyweight
Dead lifts @ 150% Bodyweight

SEE: 20141231

WEDNESDAY 20170614

WOD: 12 min AMRAP of
5 Calories on Assault bike
10 Push ups
10m KB Waiter's carry @ 35/18#
10 Single arm KB snatches (5ea)
10m waiters carry

TUESDAY 20170613

WOD: 15 min AMRAP

30 KB Swings @ 53/35#
15 T2B
5 Burpees

MONDAY 20170612

WOD: 'GRACE'

30 Clean and Jerks @ 135/95#

Thursday 20141225

FRIDAY 20170609

WOD: 9min AMRAP
7 Thrusters @ 95/65#
5 Burpee Bar hops

THURSDAY 20170608

WOD: CFT:
800m Run
25 Box Jumps @ 24/20"
20 T2B
15 Deadlifts @ 225/155#
10 C2B Pull ups
15 DL
20 T2B
25 Box Jumps
800m run

WEDNESDAY 20170607

WOD: C2rdsFT
40 Cal on Rower
  20 Burpees
400m Run
  20 Split Jump lunges (L+R=1)
40 Calories on Bike
  20 Plank shoulder taps (L+R=1)
40 Cal on Ski Erg
  20 Sprinter toe touches (L+R=1)

TUESDAY 20170606

WOD: "ANNIE"
50-40-30-20-10

Double Unders
ABmat  Sit ups

MONDAY 20170605

WOD: 5 rounds of
10 Deadlifts @ 185/125#
15 Pull ups

FRIDAY 20170602

WOD: 5 rounds of:

10 GTO *start with snatch, then clean and press
15 HR Push ups
20 Wall ball shots @ 20/12#

THURSDAY 20170601

WOD: CFT

120 Cal row
100 *Box Jumps overs @ 24/20"
80 V -Ups
60 Burpees

*You may jump onto the box and jump off the
otherside.

WEDNESDAY 20170531

WOD: 12 min EMOTM
3 Push Press @ 75-85% of 1 Rep max

TUESDAY 20170530

WOD: 18 min EMOTM
Minute 1: 10 L sit leg lifts
Minute 2: 20 Russian KB Swings @ 53/35#
Minute3: 30 KB hops

Repeat for 18min (6rds)