WOD - Friday, November 1, 2013

5 Rounds
15 Dumbell burpee box step over
2 Snatch (heavy)
10 Clean (same weight)

*Burpee with dumbells then step over the top of the to a new burpee on other side (30-45 lbs.)

WOD - Thursday, October 31, 2013

SWOD
5x3 Bench press

WOD 
12 min. AMRAP
6 Turkish getups (3 each arm) 30/45 lbs. dumbells
12 Renegade rows (6 each arm)
12 Power snatch (6 each arm)

WOD - Tuesday, October 29, 2013

5 Rounds
5 Clean and Jerk 65%
10 Pullups
10 Box Jumps
10 KB Swings 
10 Dips

WOD - Monday, October 28, 2013

20 Pieces of Angie

5 Pullups
5 Pushups
5 Situps
5 Squats
20 rounds for time

WOD - Saturday, October 26, 2013

2 Rounds

50 Push Press – 75 lbs.

50 Squats holding kettlelbell

50 Kettlebell swing – 45 lbs.

50 burpee to box jump – 24”

WOD - Friday, October 25, 2013

5 Rounds
5 Tall Box Jumps
5 Deadlift - body weight
5 Wall walks
5 Snatch - 50% of body weight

Rx'd was 150% and 65% of body weight

WOD - Thursday, October 24, 2013

10 Rounds of:
5 Pullups
10 Situps
5 T2B
10 Pushups

WOD - Tuesday, October 22, 2013

"Grace"
30 clean and jerks 135/95lbs

5 min. rest then
800 m.

WOD - Monday, October 21, 2013

3 Rounds for time:

25 Incline pushups

50 Situps

25 Dips

50 DUBS

WOD - Friday, October 18, 2013

"Whitten"

Five rounds of:
22 Kettlebell swings, 50 lbs.
22 Box jump, 24"
Run 400 meters
22 Burpees
22 Wall ball shots, 20 lbs.

WOD - Thursday, October 17, 2013

5 Rounds for time of:

10 Push Press 135/95 for all     

10 Back squats

15 Deadlift

Going big Friday:)

WOD - Tuesday, October 15, 2013

21-18-15-12-9-6-3
Pullups
Box Jump  24"

WOD - Monday, October 14, 2013

5 Rounds of:
5 Power Squat Snatch 75/115
15 Wallball
3 laps

WOD - Friday, October 11, 2013

5 Rounds for time of:
5 Dumbell hanging cleans
15 Pushups
15 Wallball

then 800 m.

WOD - Thursday, October 10, 2013

“Rankel”

20 Min. AMRAP of: 
6 Deadlift - 225 lbs
7 Burpee pull-ups
10 Kettlebell swings
Run 200 meters

WOD - Tuesday, October 8, 2013

20 Min. AMRAP
10 Push press - 115/85
10 Kettlebell - 50 lbs.
10 Box jumps - 24"

WOD - Monday, October 7, 2013

"DT"

Five rounds for time of:
Deadlift, 12 reps (155/105 lbs.)
Hang power clean, 9 reps
Push jerk, 6 reps

then 800 m.

WOD - Friday, October 4, 2013

"The Bar"

Use a 45 lbs bar for all exercises:

50 Thrusters
One hand carry around the gym
50 Hanging snatch
One hand carry around the gym
50 Push press
One hand carry around the gym
50 SDHP
One hand carry around the gym
50 overhead squat

WOD - Thursday, October 3, 2013

5 Rounds for time:

4 Wall walks

8 Bent over rows (each arm)

16 Sit ups

32 DUBS