WOD - Friday, August 1, 2014

"Meet you at the Track"

20 Burpees
1 lap (300 m.)
30 Kettlebell swings
1 lap
40 Situps
1 lap
50 Air squats
1 lap
60 Double-unders
1 lap
200'  Bear crawl
1 lap

WOD - Thursday, July 31, 2014

3 Rounds

20 Pull-ups (as many strict as possible)
Bear crawl - down and back
Farmer's carry - down and back
20 Dips

WOD - Tuesday, July 29, 2014

Karen's Big Brother

50 Wallball @ 25 lbs.
50 Abmat situps
50 Wallball @ 20 lbs.
50 Abmat situps
50 Wallball @ 15 lbs.
50 Abmat situps

WOD - Monday, July 28, 2014

3 Rounds
20 Burpee box jump
15 Toes to bar
10 Deadlift - 185 lbs.
50 Dubs

WOD - Friday, July 25, 2014

20 minute AMRAP:
10 push presses (115/80)
10 swings (45)
10 box jumps 24'

WOD - Thursday, July 17, 2014

7th Heaven 

7 rounds for time:
7 thrusters (95/65)
7 pull-ups
7 burpees

WOD - Tuesday, July 15, 2014

 4 Rounds
20 Jumping lunches
20 Kettlebell swings - 45 lbs.
20 Box jump

WOD - Monday, July 14, 2014

800 m. - 14 Deadlift (85% of max)
400 m. - 12 Deadlift
200 m. - 10 DL
200 m. - 8 DL
400 m. - 6
800 m. - 4

WOD - Friday, July 11, 2014

15 min. AMRAP
5 Dumbbell snatches left arm (Hanging) - 45 lbs.
5 Dumbbell snatches right arm (Hanging)
10 Burpees

WOD - Tuesday, July 8, 2014

14 min. AMRAP
10 box jump 24"
20 back extentions
30 DUBS

WOD - Monday, July 7, 2014

4 Rounds
400 m.
10 Pull-ups
15 Overhead squats - 65 lbs.
20 Push-ups
25 Sit-ups

WOD - Thursday, July 3, 2014

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
20 sit-ups
10 back extensions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch