WOD - Thursday, October 1, 2015

AMRAP in 15 min. of:
5 Power Clean - 135 lbs.
10 Knees to Elbow
15 Pushups

WOD - Monday, September 29, 2015

Jennifer

AMRAP in 26 minutes of:
10 Pull-ups
15 Kettlebell - 45 lbs.
20 Box jumps  - 24"

WOD - Friday, September 25, 2015

800 m.
40 Incline bench sit-ups
30 Push-up
20 Pull-ups
10 Deadlift - 225 lbs.
20 Pull-ups
30 Push-up
40 Incline bench sit-ups
800 m.

WOD - Thursday, September 24, 2015

Tabata  8 rounds of 20/10

Ground to overhead - 40 lb dumbbell
(Alternate arms)
Push press - 40 lb dumbbell
(Alternate arms)

2 minutes rest

SDHP - 95 lbs
Front squat - 95 lbs

WOD - Monday, September 21, 2015

5 Rounds
30 Dubs
20 Kettlebell
10 Pull-ups

WOD - Friday, September 18, 2015

12 Min. AMRAP
20 Wallball
30 Sit-ups (ab-mat)

WOD - Thursday, September 17, 2015

"Matteson"

100 Hand release burpee to box jump

WOD - Tuesday, September 15, 2015

Strength work on your own.

WOD - Moday, September 14, 2015

4 Rounds
400 m.
25 Kettlebell swings - 45 lbs.
50 Sit-ups

WOD - Friday, September 11, 2015

Bar Work
4 Rounds
10 hanging cleans - 125/110
10 pull ups
10 shoulder to overhead - 125/110

WOD - Thursday, September 10, 2015

OH Squats and Abs
50 OH squats - 45
100 sit-ups
25 OH squats - 75
50 toes to bar
10 OH squats - 115/95

WOD - Tuesday, September 8, 2015

15 min. AMRAP
9 Deadlift - 155 lbs.
12 Pushups
15 Box jump - 24"

WOD - Friday, September 5, 2015

5 Rounds:

5 Bear complex (95 lbs)
5 Dips
5 Box jump (30" box)

WOD - Thursday, September 3, 2015

Brenton
5 rounds
100 ft. Bear Crawl
100 ft. Broad jump / Burpees

(after every 5 broad jumps, do 3 burpees)