WOD - Friday, May 1, 2015

12 min Amrap
20 kettlebell
15 Wallball
10 Burpee box jump

WOD - Wednesday, April 29, 2015

 Master's 15.3 (Modified)

2 rounds for time of:
40 Deadlift - 135 lbs.
50 Thrusters - 45 lbs.
20 Chin-over-bar pull-ups

WOD - Tuesday, April 28, 2015

5 Rounds
20 Pushups
30 Situps
40 Dubs

WOD - Monday, April 27, 2015

"WAGE's of Sin"

3 rounds of 4 stations.  As many reps as possible.  Running clock with 1 minute at each station.  30 sec. plus your age in seconds rest between each round.
Deadlift - body weight
Back Squat - 75% of body weight
Snatch - 50% of body weight
Overhead Squat - 25% of body weight

1 pt. for every rep.
Run and scored like "Fight Gone Bad"

WOD - Friday, April 24, 2015

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

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

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

WOD - Thursday, April 23, 2015

5 Rounds
25 Wallball
25 Push-ups
50 Dubs

WOD - Tuesday, April 21, 2015

7 Rounds
7 Deadlift - 215/165
7 Incline pushups - steep
7 Pullups

WOD - Thursday, April 16, 2015

2 Rounds
25 Dubs
25 SDHP - 75 lbs.
25 Pushups
25 Dips

25 Push press - 75 lbs.
25 Pullups
25 Back extentions
25 Box jump - 24"
25 Dubs

WOD - Tuesday, April 14, 2015

12 min. AMRAP
20 Wallball
30 Situps

WOD - Monday, April 12, 2015

2 Rounds
50 Dubs
25 Hanging snatch - 75 lbs
25 Burpee pull-ups

Another 50 Dubs at end of 2nd round

WOD - Friday, April 10, 2015

3 Rounds
10 Hanging clean, press, front squat complex - 95 lbs.
15 Knees to elbows
20 Dips

WOD - Tuesday, April 7, 2015

2 Rounds
10 Clean & jerk - 125 lbs.
20 Burpee over bar
30 Deadlift - same bar
40 Sit-ups
50 dubs

Go heavier or lighter as appropriate.

WOD - Monday, April 6, 2015

14 min. AMRAP
10 Turkish get-ups - 25 lbs (5 each arm)
10 Pull-ups
10 Box jumps

WOD - Thursday, April 2, 2015

Annie

50-40-30-20-10 reps of:

Double-unders
Sit-ups