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.