WOD - Friday, February 27, 2015

Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
85-lb. deadlifts, 10 reps
85-lb. snatches, 5 reps

Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1
 
Scaled Workout 15.1 
15 sit-ups
10 deadlifts (65 lb.)
5 snatches* (65 lb.)
*ground-to-overhead allowed

WOD - Tuesday, February 24, 2015

10-5-2

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

5 Rounds of:
20 sit-ups
20 back extensions

2 rounds of:
25 wall-ball - 20 lbs.
25 box jump - 24"

WOD - Monday, February 23, 2015

Three rounds for time of:
12 (6x each) Stationary Barbell Lunge - 85 lbs.
6 Toes to Bar
12 SDHP - 85 lbs.
6 Lateral Burpee Over The Bar

WOD - Friday, February 20, 2015

14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats - 65 lbs.

   10 pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 pull-ups

Etc., following same pattern until you fail to complete both rounds

WOD - Thursday, February 19, 2015

15 min. AMRAP
20 Wallball - 20 lbs.
10 Toes to Bar
5 Deadlift - 205 lbs.

WOD - Tuesday, February 17, 2015

3 Rounds
800 m.
15 Burpees
20 Pushups
40 Situps

WOD - Monday, February 16, 2015

5 rounds for time of:
85-lb. hang power clean and jerks, 12 reps
85-lb. thrusters, 9 reps
85-lb. power snatches, 6 reps

WOD - Friday, February 13, 2015

3 Rounds
Farmers carry - 4 lengths - 45 lbs.
50 Dubs
Bear crawl - 2 lengths
20 Box jumps
Crab walk - 1 length
20 Burpees

WOD - Thursday, February 12, 2015

7 Rounds
7 Deadlift (body weight)
7 Pullups
14 Pistols (seven each leg)

WOD - Tuesday, February 10, 2015

Grace

 For time:
30 Clean and jerk - 135 lbs.

WOD - Monday, February 9, 2015

7 Rounds
10 Burpee box jumps
10 Pull-ups

WOD - Friday, February 6, 2015

Fight Gone Bad

Three rounds of:

Push-press, 75 lbs.
Row (Calories)
Box Jump, 20" box
Wall-ball, 20 pound ball
Sumo deadlift high-pull, 75 lbs.


In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD - Thursday, February 5, 2015

Heavy Bench Press
5 rounds x 3 reps (find 3 rep max)

After
200 dubs

WOD - Tuesday, February 3, 2015

15 Min. AMRAP with a bar

7 Sumo DLHP - 85 lb.
7 Hanging Snatch
7 Bar facing burpees (two-foot take-off)