Warm up: FRAN (light)
21-15-9
Thrusters @ 45/35#
Pull Ups
WOD: 10min AMRAP
15 K2E
10 Wall ball shots @ 20/12#
5 Burpees
Wednesday, June 28, 2017
Friday, June 23, 2017
THURSDAY 20170622
WOD: 12 min AMRAP
10 Wall ball shots @ 20/14#
25m Bearcrawl
10 Squat Thrusters @ 75/45#
25m Crab walk
10 Wall ball shots @ 20/14#
25m Bearcrawl
10 Squat Thrusters @ 75/45#
25m Crab walk
Wednesday, June 21, 2017
WEDNESDAY 20170621
WOD: BECCA
3rds of
25 Calorie row
19 Bar facing Burpees
9 C2B Pull ups
2 Power snatches @ 175/125#
1 Muscle up *
*10 calories on Ski Erg
HAPPY BIRTHDAY REBECCA
3rds of
25 Calorie row
19 Bar facing Burpees
9 C2B Pull ups
2 Power snatches @ 175/125#
1 Muscle up *
*10 calories on Ski Erg
HAPPY BIRTHDAY REBECCA
Saturday, June 17, 2017
FRIDAY 20170616
WOD: "Filthy Fifty" For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
SEE : 20120806
Thursday, June 15, 2017
THURSDAY 20170615
THROW BACK THURSDAY
WOD: 3 BARS OF DEATH
10, 10, 10, 9, 9, 9, down to l of:
Power Cleans @ 75% Bodyweight
Bench press @ 100% Bodyweight
Dead lifts @ 150% Bodyweight
SEE: 20141231
WOD: 3 BARS OF DEATH
10, 10, 10, 9, 9, 9, down to l of:
Power Cleans @ 75% Bodyweight
Bench press @ 100% Bodyweight
Dead lifts @ 150% Bodyweight
SEE: 20141231
WEDNESDAY 20170614
WOD: 12 min AMRAP of
5 Calories on Assault bike
10 Push ups
10m KB Waiter's carry @ 35/18#
10 Single arm KB snatches (5ea)
10m waiters carry
5 Calories on Assault bike
10 Push ups
10m KB Waiter's carry @ 35/18#
10 Single arm KB snatches (5ea)
10m waiters carry
Tuesday, June 13, 2017
Monday, June 12, 2017
Friday, June 9, 2017
THURSDAY 20170608
WOD: CFT:
800m Run
25 Box Jumps @ 24/20"
20 T2B
15 Deadlifts @ 225/155#
10 C2B Pull ups
15 DL
20 T2B
25 Box Jumps
800m run
800m Run
25 Box Jumps @ 24/20"
20 T2B
15 Deadlifts @ 225/155#
10 C2B Pull ups
15 DL
20 T2B
25 Box Jumps
800m run
Wednesday, June 7, 2017
WEDNESDAY 20170607
WOD: C2rdsFT
40 Cal on Rower
20 Burpees
400m Run
20 Split Jump lunges (L+R=1)
40 Calories on Bike
20 Plank shoulder taps (L+R=1)
40 Cal on Ski Erg
20 Sprinter toe touches (L+R=1)
40 Cal on Rower
20 Burpees
400m Run
20 Split Jump lunges (L+R=1)
40 Calories on Bike
20 Plank shoulder taps (L+R=1)
40 Cal on Ski Erg
20 Sprinter toe touches (L+R=1)
Monday, June 5, 2017
Saturday, June 3, 2017
FRIDAY 20170602
WOD: 5 rounds of:
10 GTO *start with snatch, then clean and press
15 HR Push ups
20 Wall ball shots @ 20/12#
10 GTO *start with snatch, then clean and press
15 HR Push ups
20 Wall ball shots @ 20/12#
Thursday, June 1, 2017
THURSDAY 20170601
WOD: CFT
120 Cal row
100 *Box Jumps overs @ 24/20"
80 V -Ups
60 Burpees
*You may jump onto the box and jump off the
otherside.
120 Cal row
100 *Box Jumps overs @ 24/20"
80 V -Ups
60 Burpees
*You may jump onto the box and jump off the
otherside.
TUESDAY 20170530
WOD: 18 min EMOTM
Minute 1: 10 L sit leg lifts
Minute 2: 20 Russian KB Swings @ 53/35#
Minute3: 30 KB hops
Repeat for 18min (6rds)
Minute 1: 10 L sit leg lifts
Minute 2: 20 Russian KB Swings @ 53/35#
Minute3: 30 KB hops
Repeat for 18min (6rds)
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