WOD - Tuesday, September 1, 2015

10-9-8-7-6-5-4-3-2-1
Clean @ 115
Pull-up
Box jump-over

Increase weight to 125 beginning with round of 5

WOD - Monday, August 31, 2015

1200m Run
100 Air squats
80 Sit-ups
60 Push-ups
40 Pull-ups

WOD - Friday, August 28, 2015

Three things:

1.  Max reps pull-ups

Then

2.  Double Tabata (40 seconds on, 20 seconds off for 4 rounds):

•       Dumbbell static hold (45-50 lbs)
•       Plank
•       Double-unders

Then

3.  3 rounds of max reps bench press (115 lbs)

WOD - Thursday, August 27, 2015

15 min. AMRAP

3 Wall walks

6 Deadlift @ 185

9 Pull-ups

24 Incline bench sit-ups

WOD - Tuesday, August 25, 2015

Filthy 50
50 Box Jumps (24)
50 Jumping Pull-ups
50 Kettle-bell Swings (35)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45)
50 Back Extensions
50 Wallball Shots (20)
50 Burpees
50 Double Unders

WOD - Monday, August 24, 2015

2 Rounds
15 Burpees
15 Push-press - 95 lbs.

then

1-1-1-1-1-1-1 Back Squat

WOD - Friday, August 21, 2015

3 Rounds
20 Kettlebell - 45 lbs.
40 Sit-ups - incline bench
800 m.

WOD - Thursday, August 20, 2015

5 Rounds
10 Dips
30 Overhead walking lunges w/45 lb. plate
60 Dubs

WOD - Tuesday, August 18, 2015

21-18-15-12-9-6-3
Pullups
Box Jump  24"

WOD - Monday, August 17, 2015

4 Rounds
400 m.
25 Wallball
50 Situps

WOD - Friday, August 14, 2015

Find 3 rep max of bench press

Then

5 rounds:

5 power cleans (135 lbs or heavier)
8 burpee over box jump

Then

3 rounds:

Max reps bench press (95 lbs)

WOD - Thursday, August 13, 2015

 10-5-2

10 rounds
5 pull-ups
5 push-ups

5 rounds
20 sit-ups
20 back extensions

2 rounds
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch

WOD - Tuesday, August 11, 2015

4 Rounds
1 min. Dubs
1 min. Push-ups
1 min. Sit-ups (full decline on bench)
1 min. Snatch (65 lbs.)
Rest 2 min.

Count total reps

WOD - Monday, August 10, 2015

FRAN

21-15-9
Thrusters 95 lbs. 
Pull-ups

*Scale at 75 lbs.

WOD - Friday, August 7, 2015

Group WOD - Individually scored

5 rounds of moving through three stations (if we have 3 people there; if only 2, eliminate station 3):

Station 1:  10 Overhead squats (95 lbs)
Station 2:  AMRAP burpees
Station 3:  Rest

The three people start at different stations.  Move when the OH Squats are finished.  Score the total number of burpees done.

WOD - Thursday, August 6, 2015

5 Rounds

300 m.
20 Bent over row - 45 lbs.
20 Kettlebell swings
20 Box jump

WOD - Wednesday, August 5, 2015

3 Rounds
10 Snatch - 95 lbs.
30 Dubs
20 Push-ups
40 Sit-ups

WOD - Monday, August 3, 2015

15 Min. AMRAP
15 Deadlift - 145 lbs.
15 Box jump
15 Wallball