WOD - Friday, October 31, 2014

For time:
1 mile on treadmill at 10% incline.

Clock starts with treadmill still.

WOD - Thursday, October 30, 2014

Tabata 
8 Rounds, 20 seconds on/10 seconds rest
Kettlebell
Plank hold
Bent over Row - alternate arms each round
DUBS

WOD - Tuesday, October 28, 2014

"50/400"

50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats
Run 400 meters

WOD - Monday, October 27, 2014

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb. (Scaled at 55 lbs.)
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.

WOD - Thursday, October 23, 2014

 "Gym Floor Ladder"

10 Rounds
Bear Crawl - 1 length
Farmer's Carry - 2 lengths
Sprint - 3 lengths

WOD - Tuesday, November 21, 2014

5 Rounds
10 Pull-ups
20 Grass hoppers
10 Push-ups - Hand release
20 Situps

WOD - Monday, October 20, 2014

AMRAP in 10 minutes of: 
Ascending rounds:
1x Hang Squat Clean (115/95#)
1x Burpee Box Jump (24")
1x KB Swing
2x Hang Squat Clean (115/95#)
2x Burpee Box Jump (24")
2x KB Swing (70/53#)
3x Hang Squat Clean (115/95#)
3x Burpee Box Jump (24")
3x KB Swing
And so on..

WOD - Friday, October 17, 2014

5 Rounds
400 m.
5 Power snatch - 95 lbs.
5 Clean & Press- 95 lbs.

WOD - Thursday, October 16, 2014

"Roof top"

21-18-15-12-9-6-3 reps for time:
Wall ball
Double-unders
Walking lunges

100 m. between each round

WOD - Tuesday, October 14, 2014

13 Min. AMRAP
10 Hanging clean - 115 lbs.
20 Box jump - 24"

Short rest and 100 Dubs for fun

WOD - Monday, October 13, 2014

 SWOD
15 Push press (heavy)

21-15-9

SDHP 75 lbs.
Bar facing burpees

WOD - Friday, October 10, 2014

800 m.

3 Rounds
15 Deadlift 225 lbs.
30 Kettlebell swing
45 Sit-ups

800 m.

WOD - Thursday, October 9, 2014

For time:
20 Thrusters
20 Power Cleans
20 Push press
20 Overhead squats
20 Front squats

95lb barbell. Scaled to 75lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill
once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

WOD - Tuesday, October 7, 2014

3 Rounds
15 Pullups
15 Burpee Box Jump Step Over
30 Pistols (alternating leg)
50 DUBS

WOD - Monday, September 8, 2014

Do a WOD you missed last week.

or

Run 2.7 miles
Out the back of Goodman
Through the alley to Liberty
Liberty Drive to Mishawaka (Dead end)
and back

WOD - Friday, October 3, 2014

21-15-9 COMPLEX

For time: Use the same weight for the lifts (115 lb/ 95 lb/ 75lb)

8 deadlifts
7 cleans
6 snatches
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts
5 cleans
4 snatches
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts
3 cleans
2 snatches
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

May sub muscle ups for jumping muscle ups

WOD - Thursday, October 2, 2014

"Hope"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. 

One point is given for each rep.