WOD: 6 rds of
200m run**
12 Deadlifts @ 185/125#
**Wear a weighted vest if you have it.
Monday, October 31, 2016
Saturday, October 29, 2016
Friday 20161028
T.G.I.F. Thank GRACE It's Friday! !
WOD: AMAZON GRACE
EMOTM Perform
5 Toes to Bars and
as many Clean and Jerks as possible @ 135/85#
Continue this cycle until you have completed
DOUBLE GRACE, 60 Clean and Jerks.
Thursday, October 27, 2016
Wednesday, October 26, 2016
Wednesday 20161026
WOD: 8 min AMRAP
10 DB Push Press @ 25/15#
10 Ring dips
4 min rest
8 min AMRAP
10 Calorie row
10 Deadlifts @ 225/135#
10 DB Push Press @ 25/15#
10 Ring dips
4 min rest
8 min AMRAP
10 Calorie row
10 Deadlifts @ 225/135#
Tuesday, October 25, 2016
Monday, October 24, 2016
Friday, October 21, 2016
Wednesday, October 19, 2016
Thursday 20161020
Warm up: 500m row, 25 back extensions, 25 GHD sits
THROWBACK THURSDAY!
WOD: CFT
50 Double unders
40 T2B
50 Double unders
30 K2E
50 Double unders
20 C2B pull ups
50 Double unders
10 Muscle ups
50 Double unders
See: Tuesday 20150728
THROWBACK THURSDAY!
WOD: CFT
50 Double unders
40 T2B
50 Double unders
30 K2E
50 Double unders
20 C2B pull ups
50 Double unders
10 Muscle ups
50 Double unders
See: Tuesday 20150728
Tuesday, October 18, 2016
Wednesday 20161019
Warm up: 20 pvc overhead squats, 20 over/unders, 10 ring dips , 10 C2B pull ups,
WOD: "AMANDA"
9-7-5
Muscle ups
Squat snatches @ 135/85#
WOD: "AMANDA"
9-7-5
Muscle ups
Squat snatches @ 135/85#
Tuesday 20161018
WOD: 5 rounds of
20 wallball shots @ 20/14#
15 box jumps @ 24/20"
10 KB swings @ 53/35#
20 wallball shots @ 20/14#
15 box jumps @ 24/20"
10 KB swings @ 53/35#
Monday, October 17, 2016
Monday 20161017
WOD: 12 min AMRAP
6 Dead lift burpee bar hops @ 205/155#
12 Calorie row or ( SDHP @ 115/85#)
50m Duffle bag carry @ 50/35#
6 Dead lift burpee bar hops @ 205/155#
12 Calorie row or ( SDHP @ 115/85#)
50m Duffle bag carry @ 50/35#
Friday, October 14, 2016
Thursday, October 13, 2016
Monday, October 10, 2016
Tuesday 20161011
WOD: Hero WOD "D.T."
5 rounds
12 dead lifts
9 hang power cleans
6 push jerks
Men: 155lbs, Females: 105lbs
5 rounds
12 dead lifts
9 hang power cleans
6 push jerks
Men: 155lbs, Females: 105lbs
Friday, October 7, 2016
Friday 20161007
WARM UP: 500m Row, 25 over/unders, 25 air squats
WOD: FRAN**
21-15-9
Thrusters @ 95#
Pull ups
**FRANTASY LAND
Continue with:
15-12-9
Thrusters @ 115#
C2B Pull ups
12-9-6
Thrusters @ 135#
Bar Muscle ups
WOD: FRAN**
21-15-9
Thrusters @ 95#
Pull ups
**FRANTASY LAND
Continue with:
15-12-9
Thrusters @ 115#
C2B Pull ups
12-9-6
Thrusters @ 135#
Bar Muscle ups
Thursday, October 6, 2016
Thursday 20161006
WARM UP: 25 Push ups , 25 Sit ups, 500m row
WOD: 12 min AMRAP
Ascending reps
3,3,6,6,9,9,...etc.
GHDs
Bench Press @ 75% BW
WOD: 12 min AMRAP
Ascending reps
3,3,6,6,9,9,...etc.
GHDs
Bench Press @ 75% BW
Wednesday, October 5, 2016
Wednesday 20161005
Warm up: 10 Samson stretches (5ea x 5sec hold), 100 single
jump rope
WOD: 3 rds of:
400m run
100 Double unders
400m run
50 Air squats
jump rope
WOD: 3 rds of:
400m run
100 Double unders
400m run
50 Air squats
Tuesday, October 4, 2016
Tuesday 20161004
WOD: 9 min AMRAP
3 Snatch grip Dead lifts @ 185/135#
6 Power Snatches @ 115/85#
3 min rest, then
3 min AMRAP
Burpee T2B
3 Snatch grip Dead lifts @ 185/135#
6 Power Snatches @ 115/85#
3 min rest, then
3 min AMRAP
Burpee T2B
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