Friday 20160930

WOD: 5 rounds
             1 minute of box jumps (20/16")
             1 minute of squat thrusters (95/65lbs)
             1 minute of Toes to bars
             1 minute of rest 

Thursday 20160929

WOD: 15 Min AMRAP

50m Uneven farmers carry with 53#KB and 35#DB
(25m out, switch hands, and 25m back)
200m Medball run @ 20/16#
5 Power Cleans @ 155/115#

Wednesday 20160928

WOD: 14min AMRAP W/Ascending Reps by 3
3-6-9-12-15-18...

Ring dips
Pull ups
Push Press @ 75/45#

Tuesday 20160927

WOD: 5 Rrds of
400m run
20 Sprinter toe touches (L+R=1)
20 Pistols (l+r=2)

Monday 20160926

WOD: 6 Rounds of:

120 Double Unders
12 Abmat Sit ups
12 Weighted Push ups @ 45/25#

Friday 20160923

WOD: 15-12-9-6-3
120m Sprint on Rower
Hang Squat Cleans @ 65/45#

* Each round; row, then do descending reps

Thursday 20160922

WOD: 12 min AMRAP
6  Deadlifts @ 315/225#
3 Ring Muscle Ups

*scale for MU is 3 alternating
Ring row with elevated feet/ ring dip

Wednesday 20160921

WOMEN WOD WEDNESDAY!!!!!
"Eva"
5 rounds
800 meter run
 30 kettlebell swings (32/24KG)
 30 pull ups

Tuesday

WOD: 20 minute AMRAP
             5 toes to bar
           10 dumbbell snatches L+R=1 (40/20lbs)
           15 box jumps (24/20")

Monday 20160919

WOD: 5K for time

Friday 20160916

WOD: RED RIVER 44 RING ROUTE

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

SEE : 20150917

Thursday 20160915

WOD: 12-9-6-3
            Thrusters(95/65lbs)
            Burpee box jumps (30/20")

Wednesday 20160914

WOD: 15 minute AMRAP
             10 GHD sit ups
             15 Hand-Release push ups
             200 meter sprint

Tuesday 20160913

WOD: 10 rounds
             5 HSPUs
           10 SDHP (95/65lbs)
           20 double unders 

Monday 20160912

WOD: 6 rounds
            5 hang cleans (95/65lbs)
          10 pull ups
        200 meter sprint

Friday 20160909

WOD: 5 rounds
           10 dumbbell cleans (25/15lbs)
           15 foot DB overhead walk
           10 DB presses
           15 foot DB overhead walk

Thursday 20160908

WOD: 8 minute Cap
            1,000 meter row
               Max wall ball shots
               (M=10ft/20lbs)(F=9ft/14lbs)
      *REST FOR 3 minutes then....
            5 minute AMRAP
               Max burpee pull ups

Wednesday 20160907

WOD: 15 minute AMRAP
              3 deadlifts at (255/165lbs)
              5 ring dips
              7 box jumps (24/18")

Tuesday 20160906

WOD: 4 rounds
           400 meter run
           200 feet kettlebell farmers carry
             10 handstand push ups

Monday 20160905

WOD: Hero WOD "Ryan"
                  7 Muscle Ups
                21 burpees

Friday 20160902

WOD: push jerk conditioning

5 min EMOTM
5 Push jerk @ 75/45#
2 minute rest
5 min EMOTM
4 Push jerks @ 115/75#
2 min rest
5 min EMOTM
3 Push jerks @ 145/105#
2min  rest
5 min EMOTM
2 Push jerks @ 175/125#
2 min rest
5 min EMOTM
1 Push press @ 195/145#