WOD - Tuesday, March 31, 2015

AMRAP in 10 minutes of:
Ascending rounds:
1x Hang Clean (115#)
1x Burpee Box Jump (24")
1x KB Swing
2x Hang Clean
2x Burpee Box Jump
2x KB Swing
3x Hang Clean
3x Burpee Box Jump
3x KB Swing

And so on..

WOD - Monday, March 30, 2015

10 Rounds

5 Pullups - Strict if possible, otherwise kip from dead hang
10 Pushups
20 Dubs

WOD - Thursday, March 26, 2015

15.5 is tomorrow.  If your going then take today off or find something light to do.  We all expect 15.5 to be long and hard.

WOD
8 round Tabata
Hanging dumbbell snatch (Right arm) - 40 lbs.
Back extension
Hanging dumbbell snatch (Left arm)
Plank hold

*No breaks in between movements

WOD - Tueday, March 24, 2015

11 min. AMRAP

3 Hanging snatch 105/75
6 Dips - Go slow & low
18 Dubs

WOD - Monday, March 23, 2015

Do something you missed last week.

WOD - Friday, March 20, 2015

 15.4

Complete as many reps as possible in 8 minutes of: 
3 push presses 3 cleans
6 push presses 3 cleans
9 push presses 3 cleans
12 push presses 6 cleans
15 push presses 6 cleans
18 push presses 6 cleans
21 push presses 9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

95 lb. push press
115 lb. clean

Note games standards for push press and clean

WOD - Thursday, March 19, 2015

A Taste of Gaza

2 rounds for time of:
35 kettlebell swings, 45 lbs.
30 push-ups
25 pull-ups
20 box jumps, 30-inch box
800 m.

Do this WOD if you're not doing 15.4 on Friday.

Doing 15.4 on Friday?
Plan your own day.

Monday, March 16, 2015

Kettlebelling

3 rounds:
20 kettlebell
20 box step-ups with kettlebell
20 (10 each arm) 1 arm OH walking lunges
200m carrying kettlebell

Friday, March 13, 2015

15.3

14 minute AMRAP

100 Double-unders
50 Wallball (20 lbs)
7 Chest to bar pull-ups

Tiebreaker:  Time after Wallballs

Thursday, March 12, 2015

50 Wallball

Then after recovery of about 5 minutes:

Double-Under Ladder:

With a running 60 second clock, each minute add 5 more double-unders:

first minute:  5
second minute:  10
third minute: 15

And so on.  Go for as many minutes as you can.  Record the last minute that you completed all of the prescribed double unders.

WOD - Tuesday, March 10, 2015

15 AMRAP
10 - Box jump - 24"
15 - Pushups
20 - Situps
30 - Dubs

WOD - Monday, March 1, 2015

21-15-9
Burpees
KB Swings - 45 lbs.
Box Jumps - 24"