WOD - Wednesday, November 25, 2015

"Badger"

3 Rounds
30 Squat clean - 95 lbs.
30 Pull-ups
800 m.

WOD - Monday, November 23, 2015

4 rounds

400m
20 Kettlebell
20 Jumping alternating lunges
20 push-ups

WOD - Thursday, November 19, 2015

100 Dubs then

EMOTM for 10 minutes:
1 clean
2 jerks
3 hanging cleans
Choose your weight and post.

100 Dubs

WOD - Tuesday, November 17, 2015

Karen
150 Wallball - 20 lbs.

Use beam in cardio room.  No beam - no rep.

WOD - Monday, November 16, 2015

2 Rounds
25 Hanging snatch - 75 lbs.
25 Box jump
25 Burpees

WOD - Friday, November 13, 2015

Barbell Ladder
Start with 45 lb. bar.

EMOM
Begin by snatching bar
Add 10 lbs. every minute

Snatch until you fail then clean that weight
Clean until you fail then Deadlift that weight
Deadlift until you fail

WOD - Thursday, November 12, 2015

3 Rounds
800 m. on the treadmill @ 1% grade
50 Ab mat sit-ups

WOD - Wednesday, November 11, 2015

3 Rounds
5 Squat cleans - 135 lbs.
20 Burpees
Bear crawl - down and back
Farmer's carry - down and back
50 Dubs

WOD - Monday, November 9, 2015

5 Rounds
10 Deadlift - 185 lbs.
15 Pull-ups
20 Push-ups

WOD - Friday, November 6, 2015

6 Rounds
25 Kettlebell swings
25 Ab map sit-ups

WOD - Thursday, November 5, 2015

7 rounds for time of:
95-lb. Power cleans, 7 reps
95-lb. Thrusters, 7 reps
7 Bar-facing burpees

WOD - Tuesday, November 3, 2015

Tuesday, October 27, 2015

WOD - Monday, November 2, 2015

6 Rounds
30 Dubs
10 Burpees
10 Pull-ups