WOD - Saturday, January 31, 2015

7th Hades

7 Rounds:
7 Kettlebell
7 Wallball - 20 lbs.
7 Pushups
7 Box jump - 24"
Log time here.

After, do 7 wall walks just for fun.

WOD - Friday, January 30, 2015

 Another Nasty 30

For time:
30 Walking lunge steps
30 Pull-ups
30 Box jumps - 24"
30 Dips
30 Knees to elbows
30 Kettlebell swings - 45 lbs.
30 Sit-ups - ab. mat
30 Hang squat cleans - 75 lbs.
30 Back extensions
30 Wall ball shots - 20 lbs.
30 Push-ups
100 Double-unders

WOD - Thursday, January 29, 2015

 7th Heaven

7 rounds for time:
7 Thrusters (95/65)
7 Pull-ups
7 Burpees

WOD - Tuesday, January 27, 2015

SWOD
Max pullups

WOD
4 Rounds
2-footed standing broad jump the length of the court.  Jump and land on two feet.  Objective should be to land without rocking forward or backward.  If you rock forward, go back to landing location for next jump.  COUNT NUMBER OF JUMPS needed to traverse length of the court.  Do that number of burpees.  This completes round one.  Now come back :)

WOD - Monday, January 26, 2015

2 Rounds
200 m.
14 Dumbbell snatch - 35 lbs.
200 m.
14 Knees to elbow
200 m.
14 Box jump

Running update:  We've determined that you need to hit the corners of the basketball court which will necessitate a little wider arch which will get us to just under 100 m. per lap.

WOD - Friday, January 23, 2015

"Clair"

For time:
100 Dubs
90 Air squats
8 . . . lengths of the court (Repeat twice: bear crawl down and back, farmers carry down and back - 45 lb. plates)
70 Situps
60 Dips
50 Push press - 65 lbs.
40 Push ups
30 Wall ball - 20 lbs.
20 Pull ups
10 Burpee box jump - 24"
100 Dubs

WOD - Thursday, January 22, 2015

For Time:
400 m.
20 Pushups
400 m.
20 Jumping lunges
400 m.
20 Sit ups
400 m.
20 Kettlebell swings
400 m.

Run on treadmill

WOD - Tuesday, January 20, 2015

13 min. AMRAP

5 Body weight deadlift
7 Bar facing burpees
9 Toes to bar

After recovery do 100 dubs

WOD - Monday, January 18, 2015

Bear Complex

Without stopping or dropping the bar, complete the following sequence, seven times:

• Power Clean;
• Front Squat;
• Push Press (have bar land behind head, in rear-rack position);
• Back Squat;
• Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

55, 65, 75, 85, 95 lbs.  Start with less or more as needed.

WOD - Friday, January 16, 2015

Treadmill Ladder

Start at 10 degrees incline and 4 mph.  Every minute lower by 1 degree and increase .5 mph.  At 11 minutes you are flat and 9 mph.  After that each minute decrease .5 mph and increase 1 degree.  Keep up the pattern until you get off the treadmill.

WOD - Thursday, January 15, 2015

7 rounds for time
10 - KB Swings - 45 lbs.
10 - Push press -105 lbs.
10 - Box Jump - 24"

WOD - Monday, January 12, 2015

"Randy" 
 
For time:
75-lb. power snatches, 75 reps

WOD - Friday, January 9, 2015

21-15-9
Overhead squats - bar
Bent-over rows - 45 lbs. alternating arms
Alternating jumping lunges
400 m.

WOD - Thursday, January 8, 2015

20 min. AMRAP

20 Box jump-overs
30 Dubs
40 Ab mat situps

WOD - Tuesday, January 6, 2015

As many reps as possible in 10 Min.
Man makers w/30 lb. Dumbbells
video

1 mile run

WOD - Monday, January 5, 2015

Tabata DUBS 8 x 20/10

Then right into:
15-12-9-6-3
Body-weight deadlift
Toes to bar
Kettle bell swings

Time begins when you start the ladder.

WOD - Friday, January 2, 2015

2015

5 Rounds
20 Burpees
15 Pullups