WOD - Tuesday, July 1, 2014

Do the Friday, June 27, WOD

WOD - Monday, June 30, 2014

18 min. AMRAP

20 Alternating jumping lunges
12 Pullups
Bear crawl - down and back

WOD - Friday, June 27, 2014

4 rounds:

400m
20 Kettlebell
20 Jumping alternating lunges
20 push-ups

WOD - Thursday, June 26, 2014

3 rounds:

10 Burpee dumbbell deadlift
10 Burpee pull-ups
10 Burpee box jumps

WOD - Tuesday, June 24, 2014

4 Rounds for time of:

10 Hanging cleans 125-135lbs
10 Pull-ups
10 Split jerk 125-135lbs

split jerk video

WOD - Monday, June 23, 2014

Annie

50 - 40 - 30 - 20 -10 reps of:

Double-unders
Sit-ups

WOD - Friday, June 20, 2014

 2 Rounds
50 Sit ups
25 Pullups
25 Overhead squats - 75/55 lbs.
25 Knees to elbows

WOD - Thursday, June 19, 2014

Do a WOD you missed.

WOD - Tuesday, June 17, 2014

15 min. AMRAP
15 Kettle bell - 45 lbs.
20 Bent over row (10 each arm)
25 Double unders

WOD - Monday, June 16, 2014

Bar 95

30 Deadlift
25 Sumo high pulls
20 Hanging clean
15 Push press
10 Overhead squat

WOD - Friday, June 13, 2014

Karen

150 wall-ball shots, 20-lb. ball

WOD - Thursday, June 12, 2014

Carry-Jump-Sit-Clean-Run Ladder

Farmer's carry (45/30) - down & back twice
25 Box jump step-over (24/18")
50 Sit ups
10 Clean & jerk (135/95)
800 m.
10 Clean & jerk
50 Sit ups
25 Box jump step-over
Farmer's carry - d&b twice

WOD - Tuesday, June 10, 2014

21-15-9
Deadlift - 205 lbs.
Burpees

WOD - Monday, June 9, 2014

Fran

21-15-9
Thursters 95 lbs.
Pullups

WOD - Friday, June 6, 2014

Randy

75 Power snatch @ 75 lbs.

WOD - Thursday, June 5, 2014

1 mile for time

Strength work back at the gym if you are so inclined.

WOD - Tuesday, June 3, 2014

21 - 15 - 9 reps of:

Burpees
Pull-ups
Box jumps
Toes to bar

WOD - Monday, June 2, 2014

Kill Me With a Kettle Bell

4 Rounds
25 Swings
25 Box step ups
25 Summo DL high pulls
25 Squats

You can only let go of the kettle bell between rounds.  Do 3 burpees whenever you let go at any other time.