WOD - Monday, June 1, 2015

3 Rounds
10 Clean to overhead - 115 lbs.
20 Burpee over box jumps
40 Situps

WOD - Thursday, May 27, 2015

Find 3 rep max of thrusters
(note: from squat to overhead must be one continuous motion, and from overhead to squat must be one continuous motion.  That is, the only place you can pause is at the top or the bottom.)

Then,

5 rounds:

10 push-ups
20 sit-ups
30 air squats

WOD - Friday, May 22, 2015

15 min. AMRAP

15 Push press – 95 lbs.

15 Box jump

15 Dips

WOD - Thursday, May 21, 2015

"Randy"

75 Power Snatch @ 75 lbs.

After recovery
100 Dubs
100 Air squates

WOD- Monday, May 18, 2015

25 Pull-ups

2 Rounds
10 Front squats - 115 lbs
30 Sit-ups
15 Cleans
30 Sit-ups
20 Deadlift

25 Pull-ups

The pull-ups are done off the clock.  Only record time for the 2 rounds.

WOD - Friday, May 15, 2015

Kettlebell Ladder

1 minute running clock.

1st minute, one kettlebell
2nd minute, two kettlebells
etc.

Each round begins with two burpees

Go as long as you can.

WOD - May 14, 2015

Tabata - 20/15 seconds
Bench press machine
Plank hold
Lat pull-down machine
Box jump

WOD - Tuesday, May 12, 2015

 Karen's Big Brother

50 Wallball @ 25 lbs.
50 Abmat situps
50 Wallball @ 20 lbs.
50 Abmat situps
50 Wallball @ 15 lbs.
50 Abmat situps

WOD - Monday, May 11, 2015

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

WOD - Thursday, May 7, 2015

 Bar Fight 5

For Time:
5 Dead Lift
5 Back Squat
5 Hang Clean
5 Push Press
5 SDLHP
5 Front Squat
5 Power Snatch
5 Thruster
5 OH Squat
5 Power Clean*Use 95 lbs.

After each round, drop the last station completed from the next round.  So, the first round will have all 10 stations, the second round has the first 9 stations, the third the first 8, etc.  The WOD ends when you've completed your 10th set of dead lifts.

WOD - Tuesday, May 5, 2015

2 rounds of:

20 Power clean and press (95 lbs)
30 Jumping alternating lunges
40 sit-ups
50 double unders

then
50 pull-ups