Thursday 20160901

WOD: C.F.T
            800 meter run
              20 C2B pull ups
            400 meter run
              40 kettlebell swings (44/26lbs)
            200 meter run
              80 mountain climbers (L+R=1)

Wednesday 20180831

WOD: 4 rounds
            400 meter run
              15 thrusters (95/75lbs)

Tuesday 20160830

WOD: 10 minutes to find your 1 rep max front squat (from the rack)
             REST 5 minutes then...
            10 minute AMRAP
              5 snatches (95/75lbs)
              5 bar hoping burpees 

Monday 20160829

WOD: TABATA ( total of 12 minutes)
             Push ups
             Sit ups
             Air squats

Friday 20160826

WOD: 5 rounds
            10 box jumps (24/20")
            20 wall ball shots (20/16lbs)

Thursday 20160825

 THROWBACK THURSDAY!!!!
Go back to Monday 20130819 and try to beat your old time or start a new PR!

Wednesday 20160824

WOD: 5 rounds
            10 explosive push ups (onto 45 pound plate/ 35 for women)
            20 sumo deadlift high pulls (95/75lbs)
            30 sprinter toe touches (L+R=2)

Tuesday 20160823

WOD: 15 EMOTM (to find your max Clean and Press)
NOTES:  If you get to a point were you can't press the weight over head spend the rest of the time finding your max clean.

Monday 20160822

WOD: 10 minute AMRAP
            10 calorie row
            10 hand stand push ups 

Friday 20160819

WOD: C.F.T.
           210 regular jumprope
             21 Romanian deadlifts (95/75lbs)
             21 knees to elbows (K2Es)
           150 jumpropes
             15 Romanian deadlifts (95/75lbs)
             15 K2Es
             90 jumpropes
               9 Romanian deadlifts (95/75lbs)
               9 K2Es

Thursday 20160818

WOD: 20 minute AMRAP
              15 American kettlebell swings (44/26lbs)
              20 Russian twists @ 44/26lbs (L+R=2)
              25 goblet squats (44/26lbs)

Wednesday 20160817

WOD: TABATA
             Air squat hold ( hold right below 90 degrees)
             Handstand hold
           REST 5 minutes
             10 rounds
               3 burpee pull ups
              200 meter sprint

Tuesday 20160816

WOD: 15 minute AMRAP
             5 power cleans (135/95lbs)
           10 overhead walking lunges(135/95lbs)
             5 bar facing burpees

Monday 20160815

WOD: 4 rounds
            400 meter run
              10 C2B Chin ups
              10 ring dips

20160812

WOD: C.F.T.
            50 meter sprint
              5 burpees
          100 meter sprint
            10 burpees
          150 meter sprint
            15 burpees
          200 meter sprint
            20 burpees
          150 m. Sprint
            15 burpees
          100 m. Sprint
            10 burpees
            50 m. Sprint
              5 burpees 

Thursday 20180811

WOD: 7 rounds
            10 medicine ball push ups @ 20/16lbs (L+R=2)***
            10 med.ball throws with abmat
            10 box step ups with med.ball shoulder carry and kettlebell farmers carry @ 20,35/16,26lbs (L+R=2)
           
  ***Notes: perform the push up with one hand on the ground and the other one on the medicine ball. Put both hands on the medicine ball before transitioning 

Wednesday 20180810

WOD: 12 minute AMRAP
             9 Romanian deadlifts (95/75lbs)
             6 power cleans (95/75lbs)
             3 push press (95/75lbs)

Tuesday 20160809

Warm up: 400 run, 100 jump rope, 50 bar hops, 20 second handstand hold (x2), 25 kettlebell squats
     WOD: 4 rounds
                 90 double unders
                 30 wall ball shots
                 15 handstand push ups

Monday 20160808

WOD: 2 rounds
            50 calorie row
            12 ring muscle ups* (Scaled: 1 ring pull up/ 1 ring dip)
            12 push press (185/135lbs)

Friday 20160805

WOD: 10 down to 1
            Ring dip push ups(about 4 inches off the ground)
            Pistol squats (L+R=1)*
            After every even round perform 5 GHD sit ups (10,8,6,4,2)
            *use something to assist you if you need it
            

Thursday 20160804

Warm Up: 100 jump rope, 25 meter sprints(x10), 20 hollow rocks
      WOD: 20 minute AMRAP
                    20 bar hops
                  200 meter sprint
                    20 medicine ball V-Ups(20/14lbs)

Wednesday 20160803

Warm up: focus on shoulders and legs
     WOD: EMOTM for 10 minutes
                 2 squat snatches with 2 second pause at the bottom.
     Notes: try to increase weight every 2 rounds. Post weights used
*Scaled*: 1 power snatch + 1 overhead squat (x2)
           REST for  5 minutes then....
                3 rounds
                10 snatches (95/75lbs)
                  1 minute rest 

Tuesday 20180802

WOD: 5 Rounds
            5 clean and jerks (115/75lbs)
            7 C2B pull ups
           10 hand stand chest touches (L+R=1)
Notes: on the clean and jerks focus on proper form and try and do touch any goes.
           For the chest touches try and get as close to the wall as possible.

Monday 20160801

WOD: 3 Rounds
            2,000 meter row
            3 minute rest
               OR
            3 rounds
            1,600 meter run
            3 minute rest
Notes: the goal is to beat your previous time each round