WOD: 20 min AMRAP
5 HSPU
50 Calories on Rower
Wednesday, January 30, 2019
Tuesday, January 29, 2019
TUESDAY 20190129
WOD: CFT 5 Rounds of
5 Curtis P's @ 95/65#
10 Box Jumps @24/20"
15 Floor Sweepers (center only) @ 95/65#
5 Curtis P's @ 95/65#
10 Box Jumps @24/20"
15 Floor Sweepers (center only) @ 95/65#
Friday, January 25, 2019
FRIDAY 20190125
WOD: 20min AMRAP
20 Sprinter toe touches
*10 Hang Squat Cleans @ 95/65#
*once the bar is lifted it can not touch the ground until all 10 reps are complete. If it does, i.e. you break to rest, there is a 5 Burpee penalty per round.
20 Sprinter toe touches
*10 Hang Squat Cleans @ 95/65#
*once the bar is lifted it can not touch the ground until all 10 reps are complete. If it does, i.e. you break to rest, there is a 5 Burpee penalty per round.
Thursday, January 24, 2019
THURSDAY 20190124
WOD: CFT
3 Deadlifts @ 305/255#
30 HR Push ups
6 Deadlifts @ 285/235#
24 HR Push ups
9 Deadlifts @ 215/185#
18 HR Push ups
12 Deadlifts @ 165/165#
12 HR Push ups
15 Deadlifts @ 135135#
9 HR Push ups
3 Deadlifts @ 305/255#
30 HR Push ups
6 Deadlifts @ 285/235#
24 HR Push ups
9 Deadlifts @ 215/185#
18 HR Push ups
12 Deadlifts @ 165/165#
12 HR Push ups
15 Deadlifts @ 135135#
9 HR Push ups
Wednesday, January 23, 2019
Tuesday, January 22, 2019
Thursday, January 17, 2019
THURSDAY 20190117
WOD: 8 Rounds for Time
20 Abmat sit ups
10 Wallball shots @ 20/16#
200m Run
10 Burpees
20 Abmat sit ups
10 Wallball shots @ 20/16#
200m Run
10 Burpees
Wednesday, January 16, 2019
WEDNESDAY 20190116
WOD: 3 Rounds for time
6 Power Cleans @ 135/95#
6 Burpee Bar Hops
9 Deadlifts @ 135/95#
9 SDHP @ 135/95#
6 Power Cleans @ 135/95#
6 Burpee Bar Hops
9 Deadlifts @ 135/95#
9 SDHP @ 135/95#
Tuesday, January 15, 2019
Thursday, January 10, 2019
THURSDAY 2019010
WOD: Complete for Time
50 Pull ups
50 Push ups
40 C2B Pull ups
40 C2F Push ups
30 Pull ups
30 Push ups
20 Bar Muscle ups
20 Burpees
10 Pull ups
10 Push ups
50 Pull ups
50 Push ups
40 C2B Pull ups
40 C2F Push ups
30 Pull ups
30 Push ups
20 Bar Muscle ups
20 Burpees
10 Pull ups
10 Push ups
Wednesday, January 9, 2019
Friday, January 4, 2019
THURSDAY 20190103
THROWBACK THURSDAY
Warm up: 3 x 10 Push ups 15 Air squats
WOD: Open 15.5
27-21-15-9
Calorie Row
Thrusters @ 95/65#
Warm up: 3 x 10 Push ups 15 Air squats
WOD: Open 15.5
27-21-15-9
Calorie Row
Thrusters @ 95/65#
Wednesday, January 2, 2019
WEDNESDAY 20190102
Warm up:
3 x 150m row
15 HR push ups
WOD: 18 MIN AMRAP
3 Deadlifts @ 225/165#
6 Ring dips
9 Bench press @ 135/95#
3 x 150m row
15 HR push ups
WOD: 18 MIN AMRAP
3 Deadlifts @ 225/165#
6 Ring dips
9 Bench press @ 135/95#
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