WOD - Thursday, May 1, 2014

"Fight Gone Bad"

Three Rounds of 1 minute on each task with 1 minute rest between each round.
Push Press
Kettlebell
Box Jump
Wall Ball
Sumo Deadlift High Pull

75 lb. bar - 45 lb. kettlebell - 20 lb. ball - 20" box

WOD - Tuesday, April 29, 2014

Masters Qualifier #2

9 - 7- 5 reps of:

Chest to bar pull-ups
Snatch to OH squat (115 lbs)

WOD - Monday, April 28, 2014

10 Minute AMRAP:

10 Burpees
10 Box jumps
10 Push-ups
10 Wallball

WOD - Friday, April 25, 2014

5 rounds:

4 Wall walks
8 Toes to bar
10 Turkish Get-ups

WOD - Thursday, April 24, 2014

800m

Then 3 rounds of:
40 Double-unders
30 Sit-ups
20 Wallball
10 Pull-ups

Then:
800m

WOD - Tuesday, April 22, 2014

Masters Qualifier #1

1 rep max clean (as many attempts as you'd like)


Then, just for fun, 100 burpees.

WOD - Monday, April 21, 2014

21 - 15 - 9 reps of:

Thrusters
Incline push-ups
Box jump
SDHP
Sit-ups

WOD - Friday, April 18, 2014

"Linda"

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps of:

Deadlift (Rx = 1.5 x body weight)
Bench press (Rx = body weight)
Clean  (Rx = .75 x body weight)

WOD - Thursday, April 17, 2014

100 Double-unders

Then:

7 rounds:

7 pull-ups
7 box jump
7 dips
7 wallball

WOD - Tuesday, April 15, 2014

"The Kettlebell"

All exercises are done with a kettlebell

4 rounds:

20 Kettlebell
20 Box step-up
20 SDHP
20 1 arm OH walking lunge (10 each arm)

WOD - Monday, April 14, 2014

5 rounds:

Suicide sprint in Goodman
10 dumbbell burpee deadlifts (45 lbs each)
Suicide sprint
10 dumbbell snatches (5 each arm)

WOD - Friday, April 11, 2014

5 rounds:

12  Wallball
25  Double-unders
Farmer carry (down and back)
16 Bent over row (8 each arm, 40-45lbs)

WOD - Thursday, April 10, 2014

"Chelsea"

Each minute as long as you can (30 minute cap):

5 pull-ups
10 push-ups
15 squats

WOD - Tuesday, April 8, 2014

4 rounds:

10 bar facing burpee
4 clean and jerk (heavy)
200m
20 deadlift (same bar)

WOD - Thursday, April 3, 2014

15 box jumps     5 push-ups     4 pull-ups
14 box jumps     6 push-ups     4 pull-ups
13 box jumps     7 push-ups     4 pull-ups
12 box jumps     8 push-ups     4 pull-ups
11 box jumps     9 push-ups     4 pull-ups
10 box jumps   10 push-ups     4 pull-ups
  9 box jumps   11 push-ups     4 pull-ups
  8 box jumps   12 push-ups     4 pull-ups
  7 box jumps   13 push-ups     4 pull-ups
  6 box jumps   14 push-ups     4 pull-ups
  5 box jumps   15 push-ups     4 pull-ups