FRIDAY 20170929

WOD: 7 rounds of
10 Snatch grip dead lifts @ 115/85#
10m Overhead barbell carry @ 115/85#
5 Power Snatches @ 115/85#
10m Overhead barbell carry @ 115/85#


* if you don't have room for OHBC, use dumbbells or kettle bells.
**If you can do the OHBC at all, do
10 DL and 7 Snatches for 7 rounds.

THURSDAY 20170928

WOD: 10 min AMRAP of
15 Calories on the Bike
10 ABmat Sit ups
5 Burpees

WEDNESDAY 20170927

WOD: 20 min AMRAP of

100 DU
50 Pistols  (L+R=2)
20 GHDs

TUESDAY 20170926

WOD: 3 rounds for time
15 Calories on the Ski Erg
12 Clean and Jerks @ 135/95#
9 Muscle ups **

** 6 × 3 C2B Pull Ups/ Dips
18 each total , and YES go back and forth between pull ups and dips in sets of 3.

MONDAY 20170925

WOD: 15 min AMRAP of
10m Farmers carry walking lunges with 70/44# KB**
15 Hand release push ups
10m Farmers carry only @ 70/44#
5 Box jumps @ 30/24"

**equals about 10 steps , 5ea leg

FRIDAY 20170922

WOD: 5 rounds for time
300m Run
30 Calories on the Bike (about 3min)
3 Front Squats @ 225/155#

THURSDAY 20170921

WOD: 6 rounds of
18 Calorie Row
12 Floor press @ 135/95#
6 KB Swings @ 53/35#

WEDNESDAY 20170920

WOD: 5 rounds of

15 Calories on Ski Erg
10 C2B Pull Ups
5 Push Jerks @ 165/115#

TUESDAY 20170919

WOD: CFT
21-18-15-12-9-6-3
Hang Snatch @ 95/65#
Box jumps @ 24/20"

MONDAY 20170918

WOD: CFT
1 UP TO 10
Squat cleans @ 75% 1RM
Calories on Assault bike

SUNDAY 20170917

RED RIVER 44 HERO WOD


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

FRIDAY 20170915

WOD: 5 rounds of
200m Run
200m Run Backwards
15 Push Press @ 95/65#

* if you are unable to run backwards
due to location or equip. , i.e. running on treadmill or truefirm, run 400m fwd.

THURSDAY 20170914

WOD: 20 min AMRAP BETWEEN:

*Novice*
CINDY
5 Pull ups
10 Push Ups
15 Airsquats

OR

*Advanced*
MARY
5 HSPU
10 PISTOLS (5 ea alternating)
15 Pull ups

WEDNESDAY 20170913

WOD: ISABEL
30 Snatches @ 135/95#

TUESDAY 20170912

WOD: GHOST
6 Rounds of :
1 min Max Calories on Rower
1 min Max Burpees
1 min Max Double unders
1 min Rest

MONDAY 20170911

WOD: HOTSHOTS 19
6 rounds of
30 Air squats
19 Power Cleans @ 135/95#
7 Strict pull ups
400m Run

FRIDAY 20170908

WOD: ROYAL FLUSH
2 complete suits ( 2- Ace, 13 cards per suit)

SHUFFLE cards then,
Do how ever many reps the card dictates of:

Box Jumps @ 24/20"
KB Russian twist  @ 35/26# (l+r=1)

Face cards = 10
Ace = 15

THURSDAY 20170907

WOD: 5 Rounds for time
12 GHDs
6 Clean and Jerks @ 135/95#
12 Spiderman Push ups ( l+r=2)

WEDNESDAY 20170906

WOD: 7 rounds of
7 Deadlifts @ 255/175#
14 Dips

TUESDAY 20170905

WOD: 10 rounds of
9 Thrusters @ 95/65#
200m Run

MONDAY 20170904

WOD: TRIPLE G CHIPPER
100 Pull ups
80 ABmat Sit ups
60 Wall ball shots @ 20/14#
40 Calories on the Rower
20 Burpees

FRIDAY 20170901

WOD: 7 rounds of
15 KB Swings @ 53/35#
10 Pull ups