WEDNESDAY 20190130

WOD: 20 min AMRAP

5 HSPU
50 Calories on Rower

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#

MONDAY 20190128

WOD: Back Squat 5 rep max
5-5-5-5-5

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.

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

WEDNESDAY 20190123

WOD: 6 Rounds of
12 Single Arm DB Squat Snatch @ 45/25#
18 Abmat sit ups

TUESDAY 20190122

WOD: 10 Min AMRAP
150m Row
20 Push Press @ 95/65#

MONDAY 20190121

WOD: 6 Rounds of
12 GHDS
18 HR Push ups

FRIDAY 20190118

WOD: 4 Rounds of
15 Pull ups
10 Deadlifts @ 185/135#

THURSDAY 20190117

WOD: 8 Rounds for Time

20 Abmat sit ups
10 Wallball shots @ 20/16#
200m Run
10 Burpees

WEDNESDAY 20190116

WOD: 3 Rounds for time

6 Power Cleans @ 135/95#
6 Burpee Bar Hops
9 Deadlifts @ 135/95#
9 SDHP @ 135/95#

TUESDAY 20190115

WOD: 10 minute EMOTM

3 Bench Press @ 80% of 1 Rep max

MONDAY 20190114

WOD: 12 AMRAP

9 Box jumps @ 20/24"
6 Overhead Squats @ 95/135#

FRIDAY 20190111

WOD: 5 Rounds of

500m Row
20 Wall ball shots @ 16/20#

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

WEDNESDAY 20190109

WOD: 5 Rounds of

200m Run
20 GHDs
20 Split jump Lunges (l+r=2)

TUESDAY 20190108

WOD: 12 MIN EMOTM

3 Push Jerks @ 80% BW or 80% of 1 REP MAX

FRIDAY 20190104

WOD: CFT

7 Rounds of :
11 Abmat sit ups
7 Burpees
4 Squat Cleans @ 75-85% BW

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#

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#

TUESDAY 20190101

HAPPY NEW YEAR 2019!

New Goals, New Gains!