Tuesday 20170228

WOD: CFT
10 back squats @ 75%bw
10 t2b
10 Front squats @ 75% bw
10 t2b
10 back squats @ 75%bw
10 t2b
10 Front squats @ 75% bw
10 t2b
10 back squats @ 75%bw
10 t2b

Monday 20170227

WOD: 6 rds of
12 Sit ups
12 KB swings @ 53/35#
12 Burpees

Friday 20170224

WOD: Open Workout 17.1
For time:
10 dumbbell snatches @ 50#
15 burpee box jump-overs @ 24"
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes

Thursday 20170223

WOD: 5 rds of
250m row
25m walking lunges with 25# DB
5 Deadlifts @ 275/185#

Wednesday 20170222

WOD: 6 rds of
6 Bench press @ Bodyweight
12 Dips

Tuesday 20170221

Strength: 12 min to find Bench press 1 rep max
WOD: 5 rds of
10 hang cleans @ 135/95#
15 GHDs

Monday 20170220

WOD: 15 min AMRAP
3 Strict Pull ups
6 Push ups
9 Box jumps @ 24/20"

Friday 20170217

WOD: 5 rds of
400m run
20 pull ups
10 Burpees

Thursday 20170216

WOD: 11.2 (Open) 15 min AMRAP
9 DL @ 155/95#
12 Push ups
15 Box jumps @ 24/20"

Wednesday 20170215

WOD: CFT
800m Row
60 Pull ups
40 KB Squat Swings @ 44/26#
20 T2B
800m Row

Tuesday 20170214

WOD: 12 min AMRAP
6 Front Squats @ 135/75#
9 Romanian Deadlifts @ 135/75#

Monday 20170213

WOD: 6 rds of
12 Decline bench press @ 135/65#
12 C2B pull ups

Friday 20170210

WOD: 15 min AMRAP

5 Dead lift @ 205/155#
7 Bench press @ 155/105#

Thursday 20170209

WOD: 20 min EOMOTM (2min)
100 yrd dash

Wednesday 20170208

WOD: 15min AMRAP
 10 Single arm KB clean and squats
        (5ea alternating) @ 44/26#
10 Box jumps @ 30/20"

Tuesday 20170207

WOD: 4 rds of
20 pull ups
20 double understand
400m run

Monday 20170206

WOD: 5 rounds of
15 Calorie row
15 ea Turkish get-ups @ 45/25#

Friday 20170203

WOD: 4 rds of

12 Overhead squats @ 115/65#
9 C2B pull ups
6 HSPU

Thursday 20170202

WOD: 5 rounds
20 DUs
15 kettlebell swings @ 53/35#
10 box jumps 30"

Wednesday 20170201

WOD: 12 min EMOTM
5 Bench press @ Bodyweight