WOD - Thursday, December 22, 2016

54 reps of 3 things

10 burpees  2 box jumps
9  burpees  3 box jumps
8 burpees  4 box jumps
7 burpees  5 box jumps

27 kettlebell swings

6 burpees  6 box jumps

27 kettlebell swings

5 burpees  7 box jumps
4 burpees 8 box jumps
3 burpees  9 box jumps
2 burpees  10 box jumps

WOD - Wednesday, December 21, 2016

Static Hold Tabata

20 secs on, 10 off, 8 rounds for each of the following (1 minute break between sets):

Hang from pull-up bar
Handstand against the wall (wall walking position)
Dumbell hold (50 lbs each arm)
Bar hold overhead (50 lbs)

WOD - Tuesday, December 20, 2016

14.4

60 SDHP @ 45 lbs.
50 T2B
40 Wallball - 20 lbs. to 9'
30 Cleans @ 115 lbs.

WOD - Friday, December 16, 2016

Gym Floor Ladder

10 Rounds
Bear Crawl - 1 length
Farmer's Carry - 2 lengths
Sprint - 3 lengths

WOD - Wednesday, December 14, 2016

800m with ladder - Deadlift in the middle

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 - Monday, December 12, 2016

Dips to Dubs

12 min. AMRAP
7 rack dips
14 knees to elbow
28 DUBS

WOD - Friday, December 9, 2016

Squat Clean AMRAP Ladder

AMRAP in 10 minutes of: 
Ascending rounds:
1x Hang Squat Clean (115/95#)
1x Burpee Box Jump (24")
1x KB Swing
2x Hang Squat Clean (115/95#)
2x Burpee Box Jump (24")
2x KB Swing (70/53#)
3x Hang Squat Clean (115/95#)
3x Burpee Box Jump (24")
3x KB Swing

And so on..

WOD - Wednesday, December 7, 2016

The Beast Complex 
video

Power muscle snatch
Push press
Step-up (each leg for 1 rep)
Back squat
Romanian deadlift
Barbell roll outs

1,2,3,4,5,5,4,3,2,1 reps per round

Choose a weight you can muscle snatch.  Not too light but manageable.

WOD - Monday, December 5, 2016

Tabata plank hold 20/10

Daily Double - Kettlebell & box jump

42-30-18
Kettlebell swings
Box jump

WOD - Friday, December 2, 2016

6 Rounds - Dubs, burpees, pull-ups

6 Rounds
30 Dubs
10 Burpees
10 Pull-ups

WOD - Thursday, December 1, 2016

1 Mile Uphill

For time:
1 mile on treadmill at 10% incline.

Clock starts with treadmill still.

WOD - November 30, 2016

30 for 30

30 - 30" box jump

recover

30 Hanging snatch - 95/75

WOD - Monday, October 28, 2016

2 Rounds 10-20-30-40-50

2 Rounds
10 Clean and Jerk - 125/105 lbs.
20 Bar facing burpees
30 Deadlift - 125 lbs.
40 Situps
50 Dubs

WOD - Wednesday, November 23, 2016

Badger

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

WOD - Monday, November 21, 2016

5 Rounds
10 pull-ups
10 push press 105/85
30 DUBS

WOD - Friday, November 18, 2016

Karen

150 wallball

WOD - Wednesday, November 16, 2016

13 min AMRAP

5 Deadlift (body weight)
7 Burpee over bar
9 Toes to Bar

WOD - Monday, November 14, 2016

Shoulder Press
3-3-3-3-3

5 Rounds
300 m.
20 push ups

WOD - Friday, November 11, 2016

 Kill me with a Kettlebell - light

3 rounds
25 kettlebell - 45 lbs.
25 box step-ups - 18"
25 SDHP
25 Goblet squats

If you put the kettlebell down any time other than between rounds, you must do 3 burpees.

WOD - Wednesday, November 9, 2016

10 Rounds
10 box stepups - 18" box, 45 lb. plate
10 pullups

WOD - Monday, November 7, 2016

3-3-3-3-3 - Power Cleans

7 Rounds
Farmers carry down & back
Sprint down and back twice

WOD - Friday, November 4, 2016

13.1

17 min. AMRAP
40 Burpees
30 snatch @ 45 lbs.
30 burpees
30 snatch @ 75
20 burpees
30 snatch @ 100

Count total reps and record time after round of 20 burpees

WOD - Thursday, November 3, 2016

3 Rounds
20 box jumps
30 kettlebell swings
40 incline bench situps

WOD - Wednesday, November 2, 2016

4 Rounds
10 push press - 95 lbs.
10 pullups
20 back extensions
30 DUBS

WOD - Monday, October 31, 2016

3-3-3-3-3
Back squat

1600 m.

WOD - Friday, October 28, 2016

5 Rounds
300 m.
20 pushups
20 kettlebell

300 m. - from the usual spot in the lawn north of Goodman straight to the start of the parking lot behind Shupe

WOD - Wednesday, October 26, 2016

Mike's MetCon

8 min. AMRAP
15 burpee box jump - hand release - 18" box
30 alternating jumping lunges

WOD - Tuesday, October 25, 2016

 Bar Fun

4 Rounds
6 deadlift - 225 lbs.
8 dips
10 push press - 115/95 lbs.
12 pullups

WOD - Monday, October 24, 2016

Carry-Jump-Sit-Clean-Run Ladder

Farmers carry (45/30) - d&b twice
25 Box jump step-over (24/18)
50 Sit ups
10 Clean & jerk (135/95)
800 m.
10 Clean & jerk
50 Sit ups
25 Box jump step-over
Farmers carry - d&b twice

WOD - Friday, October 21, 2016

Fran

21-15-9
Thrusters - 95 lbs.
Pullups

WOD - Wednesday, October 19, 2016

Burpee-Box-Bear

5 Rounds
10 burpees
15 box jump
Bear crawl down and back

WOD - Tuesday, October 18, 2016

Double Decker

400m Run
10 DL - 185 lbs.
30 KB Swings - 45 lbs.
30 Wall Balls - 20 lbs.
10 DL
800m Run
10 DL
30 KB Swings
30 Wall Balls
10 DL
400m Run

WOD - Monday, October 17, 2016

Tabata Workout

Wallball
Burpees
Back Extensions
Push Press
Bent over rows (alternate r/l hand each set)


Each round consists of 8 sets: 20 seconds at work, then 10 seconds rest.  After the 8 sets are completed start 8 sets of the next round.  Continue through all 5 rounds of 20 seconds on and 10 seconds off.

1 min. rest between rounds

WOD - Friday, October 14, 2016

21-15-9-15-21

Overhead Squat
Kettlebell Swing

Run 800 m. after round of 9

WOD - Thursday, October 13, 2016

12 Minute AMRAP

5 dips
10 push-ups
15 sit-ups
20 back extensions

WOD - Wednesday, October 12, 2016

55s

55 shoulder to overhead (45/35)

Then:
10 Burpee over box   1 pull-up
9 Burpee over box   2 pull-up
8 Burpee over box   3 pull-up
7 Burpee over box   4 pull-up
6 Burpee over box   5 pull-up
5 Burpee over box   6 pull-up
4 Burpee over box   7 pull-up
3 Burpee over box   8 pull-up
2 Burpee over box   9 pull-up
1 Burpee over box   10 pull-up

Then:
55 walking lunges

WOD - Monday, October 10, 2016

400/40

For Time:
400 m.
40 Pushups
400 m.
40 Jumping lunges
400 m.
40 Sit ups
400 m.
40 Kettlebell swings
400 m.

Take it outside

WOD - Friday, October 7, 2016

Half Murph

800 m.
50 pullups
100 pushups
150 air squats
800 m.

breaking rep sequence in half is permitted

WOD - Wednesday, October 5, 2016

5 Rounds
10 Deadlift - 135 lbs.
5 hanging clean
2 wall walks

WOD - Tuesday, October 4, 2016

4 Rounds

8 back squats - 125 lbs
12 burpee over bar
16 one arm OH walking lunges (8 each arm; use KB)
20 kettlebell swings

WOD - Monday, October 3, 2016

4 Rounds 400 m. +

4 Rounds
400 m.
25 Wallball
50 Situps

WOD - Friday, September 29, 2016

Chelsea

Every minute do:

5 pull-ups
10 push-ups
15 air squats

Go as long as you can (30 minute cap)

WOD - Wednesday, September 28, 2016

Matteson

100 hand release burpee to box jump - 24"

WOD - Tuesday, September 27, 2016

15 min. AMRAP

10 pull-ups
10 toes to bar
10 turkish get up (5 each arm) - 25 lbs.

WOD - Monday, September 26, 2016

Randy

75 power snatch @ 75 lbs.

3 min. rest

800 m.

WOD - Friday, September 23, 2016

Fight Gone Bad

Three rounds of:
Push-press, 75 lbs.
Kettlebell swing 45 lbs.
Box Jump, 20" box
Wall-ball, 20 pound ball
Sumo deadlift high-pull, 75 lbs.

1 min. rest between rounds

WOD - Thursday, September 22, 2016

5 rounds w/dips and plank

5 Rounds
5 Rack dips
10 Pull ups
15 Jumping lunges
20 seconds plank hold

WOD - Wednesday, September 21, 2016

Squat Clean AMRAP Ladder

AMRAP in 10 minutes of ascending rounds:
1x Hang Squat Clean (115#)
1x Burpee Box Jump (24")
1x KB Swing (45#)
2x Hang Squat Clean
2x Burpee Box Jump
2x KB Swing
3x Hang Squat Clean
3x Burpee Box Jump
3x KB Swing

And so on..

WOD - Monday, September 19, 2016

10 min. AMRAP w/grasshoppers

10 Min. AMRAP
7 Push Press (heavy but unbroken)
14 Grasshoppers (each leg)
28 Back extensions

WOD - Friday, September 16, 2016

800m with ladder - Deadlift in the middle

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 - Wednesday, September 14, 2016

 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 - Tuesday, September 13, 2016

2 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 - Monday, September 12, 2016

Tabata
4 rounds of 8.  40 seconds rest between rounds.
DUBS
Wall ball
Plank hold
SDHP - 75 lbs.

WOD - Friday, September 9, 2016

4 Rounds
400 m.
15 Box jump step overs
15 Hanging snatch (75 lbs. Rx)

WOD - Thursday, September 8, 2016

 Kettlebell Ladder

1 minute running clock:

1st minute do 1 Kettlebell swing (45 Rx)
2nd minute do 2 swings
etc.

Each minute begins with two burpees.

Go as long as you can.

WOD - Wednesday, September 7, 2016

Man Makers

As many reps as possible in 10 Min.
Alternate every 2:30 between 25 and 20 lb. dumbells

WOD - Friday, September 2, 2016

 Filthy Fifty

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 - Thursday, September 1, 2016

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 29, 2016

"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, August 26, 2016

Dead Lift 165 lbs.  1-2-3-4-5-6-7-8-9-10
Bent over row (each arm) 45 lbs.  10-9-8-7-6-5-4-3-1
50 Dubs after rounds of 10,6,1

WOD - Thursday, August 25, 2016

16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters - 65 lbs.
Burpees - bar facing

WOD - Tuesday, August 23, 2016

5 Rounds
5 Dips
10 Pullups
15 Box jump step overs

WOD - Friday, August 19, 2016

Bench Press Strength Work

5 x 3 rep max

then
75% of 3 rep max AMRAP
50% of 3 rep max AMRAP

WOD - Thursday, August 18, 2016

15 min. AMRAP
4 Power clean @ 135 lbs.
12 Deadlift
36 DUBS

WOD - Tuesday, August 16, 2016

3 rounds
25 kettlebell - 45 lbs.
25 box step-ups (18 inch box)
25 SDHP
25 Squats

If you put the kettlebell down any time other than between rounds, you must do 3 burpees.

WOD - Monday, August 15, 2016

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 - Friday, August 12, 2016

Down and Back
otherwise known as Steve's Revenge

4 Rounds
Sprint down and back twice
Bear crawl down and back
Sprint down and back twice
Farmer's carry down and back - 45 lb. plate
Sprint down and back twice
Down and back with plate overhead

WOD - Thursday, August 11, 2016

For time:
30 Walking lunge steps
30 Pull-ups
30 Box jumps - 24"
30 Bench dips
30 Knees to elbows
30 Kettlebell swings - 45 lbs.
30 Sit-ups - ab. mat
30 Hang squat cleans, 75 lbs.
30 Back extensions
30 Wall ball shots - 20 lbs.
30 Push-ups
100 Double-unders

WOD - Tuesday, August 9, 2016

12 Min. AMRAP
5 dips
10 dumbbell snatch 35 lbs.  (hanging - each arm)
20 bench situps

WOD - Monday, August 8, 2016

10 min. AMRAP
5 pull-ups
10 kettlbell
20 DUBS

WOD - Friday, August 5, 2016

250 m.
21 Front squat 115/105
500 m.
15 Front squat
1,000 m.
9 Front squat

WOD - Thursday, August 4, 2016

Frank

21-15-9
Push press - 95 lbs.
Burpee box jump

WOD - Tuesday, August 2, 2016

Tabata
Sideways, two-footed hop over bar
SDHP - 75 lbs.
Ab mat situps
Pushups

WOD - Friday, July 29, 2016

21-15-9
Dead-lift - 115/105 lbs.
Box jump
Power Clean - 115/105 lbs

WOD - Tuesday, July 12, 2016

Running Randy

400 m.
25 snatch - 75 lbs.
400 m.
25 snatch
400 m.
25 snatch
400 m.

WOD - Friday, July 8, 2016

10 Rounds
Bear Crawl - 1 length
Farmer's Carry - 2 lengths
Sprint - 3 lengths

WOD - Thursday, July 7, 2016

10 Rounds
8 pullups
4 back squat - lbs. TBA

WOD - Wednesday, July 6

10 Min. AMRAP
10 power clean & jerk - 95 lbs.
20 bench situps
30 DUBS

WOD - Monday, July 4, 2016

 Whitten

Five rounds for time of:
22 Kettlebell swings, 45 lbs.
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

WOD - Friday, July 1, 2016

One lap in the AC

Carry dumbbells to top - 35 lbs.

Run down

Run up

Carry dumbbells down

Run up

Run down

Carry dumbbells up

Run down

Run up

Carry dumbbells down

WOD - Thursday, June 30, 2016

100 dubs

Strength work

100 dubs

Tuesday, June 28, 2016

Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 lbs.

WOD - Monday, June 27, 2016

5 Rounds
10 hanging snatch - 75 lbs.
10 bar facing burpees
20 back extentions

WOD - Thursday, June 23, 2016

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

WOD - Tuesday, June 21, 2016

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

WOD - Monday, June 20, 2016

"Fran"

21-15-9
Thruster 95/75
Pullups

WOD - Thursday, June 16, 2016

4 Rounds
10 clean & jerk (a weight you can do without failing, but a challenge)
15 pullups
30 bench situps
45 DUBS
400 m.

WOD - Monday, June 13, 2016

 "Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 45 lb.

WOD - Monday, June 6, 2016

27-21-15 
Thrusters 95/75
Pull-ups

WOD - Thursday, June 2, 2016

400 m.

3 Rounds

12 – body-weight deadlifts

10 – chin-ups - strict

600 m.

3 Rounds

12 – SDHP  95/75

10 – overhead squats

800 m.

WOD - Friday, May 27, 2016

5 Rounds
10 hanging dumbell snatch (each arm) 45/35
15 burpees
30 sec. plank hold

WOD - Thursday, May 26, 2016

30 Dubs
40 push press - 85/75 lbs.
50 box jump step over
60 bench situp
70 Dubs
800 m.

WOD - Monday, May 23, 2016

 2016 Regional 3 & 4 Light

52 wallball - 20/15 lbs.
26 pullups
5 min. cap

1 minute rest, then

10 Rounds
20 air squats
10 power cleans - 75

WOD - Thursday, May 19, 2006

15 dips
15 strict knees to elbow

4 Rounds
Farmer's carry (down and back - wall-to-wall)
Sprint (down and back twice)

15 strict knees to elbow
15 dips

WOD - Tuesday, May 17, 2016

21-15-9
Overhead Squat - 75 (scaled - front squat @ 95)
Bar facing burpee

WOD - Friday, May 13, 2016

800 m.
40 hanging snatch - 75
800 m.
40 push press - 85
800 m.

WOD - Friday, April 8, 2016

50 T2B for time.

every time you break,
perform 30 double unders as a penalty

WOD - Monday, April 4, 2016

AMRAP in 15 minutes
400 meters
15 Burpees

WOD - Wednesday, April 6, 2016

15 Minute AMRAP
50 Lateral Hops
10 Deadlift 185 lbs
15 Wallball 20 lbs.
20 Back extentions

Lateral hops - sideways back and forth over barbell (2-footed landing and takeoff)

WOD - Monday, March 28, 2016

12 Min. AMRAP
25 Sit ups
15 Box jump - 24"
5 Front squat - 135/115

WOD - Tuesday, March 8, 2016

4 Rounds
400 m.
30 Situps
30 Kettlebell swings - Russian

WOD - Friday, March 4, 2016

16.2

With a running clock, complete as many reps as possible of:
25 toes-to-bar
50 Dubs
15 squat cleans @ 115 lbs.
If completed before 4 minutes proceed to:
25 toes-to-bar
50 Dubs
13 squat cleans @ 135 lbs.
If completed before 8 minutes proceed to:
25 toes-to-bar
50 Dubs
11 squat cleans @ 155 lbs.
If completed before 12 minutes proceed to:
25 toes-to-bar
50 Dubs
9 squat cleans @ 185 lbs.
If completed before 16 minutes proceed to:
25 toes-to-bar
50 Dubs
7 squat cleans @ 205 lbs.
Stop at 20 minutes

WOD - Monday, February 29, 2016

4 Rounds
6 Pushpress 135/115
8 Dips
10 Deadlift

WOD - Friday, February 26, 2016

16.1

20 Min. AMRAP
25' Overhead walking lunges - 65 lbs.
8 Bar facing burpees
25' Overhead walking lunges
8 Chin over bar pull ups

Men's 55-59 Standard

WOD - Wednesday, February 24, 2016

Cleans
3-3-3-3-3

WOD - Tuesday, February 23, 2016

3 Rounds
20 Burpee box jumps
30 Bench situps

WOD - Monday, February 22, 2016

4 Rounds
400 m.
25 Wallball

WOD - Friday, February 19, 2016

Man Maker

As many reps as possible in 10 Min.
Alternate every 2:30 between 25 and 20 lb. dumbells

video

WOD - Thursday, February 18, 2016

5 Rounds
10 Pullups
20 Kettlebell swing
30 Situps

WOD - Tueaday, February 16, 2016

3 Rounds
Bear crawl - down & back
Broad jump/burpees - down & back

2-footed standing broad jump.  Jump and land on two feet. Land without rocking forward or backward. If you rock, go back to landing location before next jump.  After every 5 jumps do 3 burpees.  If you don't land on or past the finish line on your last 5 jumps do 3 burpees and get across the line.

WOD - Monday, January 15, 2016

21-15-9
Front squat - 155/135 (rack)
2x Back extension
Power snatch 95/75
3x Dubs

WOD - Friday, February 12, 2016

Treadmill Ladder - From the bottom

Start at 0 degrees incline and 9 mph. At every minute increase incline by 1 degree and decrease speed  .5 mph. At 11 minutes you are running at 4 mph with a 10 degree incline.  Continue going back up the ladder.  At each minute decrease the incline 1 degree and increase the speed .5 mph.

 Keep up the pattern until you get off the treadmill.

Every minute is one round.  Every second is one rep.

WOD - Thursday, February 11, 2016

3 Rounds
30 seconds of:
Leg lifts
Elbow to knee crunches
Plank hold
Rest

1 min. rest for changover

3 Rounds
30 seconds of:
Deadlift (95 lbs)
Power clean
Push press
Rest

 1 min. rest for changover

30 Burpees

WOD - Wednesday, February 10, 2016

15 min. AMRAP
9 Dead lift - 145 lbs.
12 Hand release pushups
15 Box Jump - 20"

WOD - Tuesday, February 9, 2016

3 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats

*Full 3 min. rest between rounds

WOD - Friday, February 5, 2016

7 Rounds
10 Burpee box jumps
10 Pull-ups

WOD - Tuesday, February 2, 2016

12 Min. Amrap
20 Kettlebell - 45 lbs.
15 Wallball - 20 lbs.
10 Burpee box jump

WOD - Monday, February 1, 2016

1 minute running clock:

1st minute do 1 Kettlebell
2nd minute do 2
etc.

Each minute begins with two burpees.

Go as long as you can.

WOD - Friday, January 29, 2016

2 Rounds:
25 double unders
25 SDHP (75 lbs)
25 dips (bench)
25 push press (75 lbs)
25 pull-ups
25 box jump
25 double unders

WOD - Thursday, January 28, 2016

5 Rounds
20 Situps - incline bench
10 Wallball
8 Dips
6 Turkish get-ups - 25 lbs. (3 each arm)

WOD - Monday, January 25, 2016

1x Hang Squat Clean (115/95#)
1x Burpee Box Jump (24")
1x KB Swing
2x Hang Squat Clean (115/95#)
2x Burpee Box Jump (24")
2x KB Swing (70/53#)
3x Hang Squat Clean (115/95#)
3x Burpee Box Jump (24")
3x KB Swing

And so on..

WOD - Friday, January 22, 2016

3-3-3-3-3 Back squats

WOD - Thursday, January 21, 2016

Bear crawl down and back
10 deadlift (225)
20 burpee over box
30 push press (95)
40 pull-ups
50 kettlebell (45)
60 sit-ups
70 double-unders
Bear crawl down and back

WOD - Tuesday, January 19, 2016

30 Clean and jerk - 135/115 lbs.

WOD - Monday, January 18, 2016

4 Rounds
Sprint down and back twice
Bear crawl down and back 
Sprint down and back twice
Farmer's carry down and back - 45 lb. plate
Sprint down and back twice
Down and back with plate overhead 

WOD - Friday, January 15, 2016

3 Rounds
25 kettlebell - 45 lbs.
25 box step-ups - 18"
25 SDHP
25 Goblet squats

If you put the kettlebell down any time other than between rounds, you must do 3 burpees.

WOD - Thursday, January 14, 2016

21 - 15 - 9
Overhead squats (105/85)
Dips
300 m.

WOD - Tuesday, January 12, 2016

Jonesy

For time:
10 One-arm, alternating DB Snatch (55/40)
100 Double unders
20 DB Sn.
75 Double unders
30 DB Sn.
50 Double unders
40 DB Sn.
25 Double unders

WOD - Monday, January 11, 2016

Bear Complex

Without stopping or dropping the bar, complete the following sequence, seven times:
Power Clean
Front Squat
Push Press (have bar land behind head, in rear-rack position)
Back Squat
Push-Press (have bar land on chest, in front-rack position)

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

55, 65, 75, 85, 95 lbs.  Start with less or more as needed.

WOD - Thursday, January 7, 2016

7th Heaven

7 rounds for time:
7 Thrusters (95/65)
7 Pull-ups
7 Burpees

WOD - Tuesday, January 5, 2016

21-15-9 Overhead squats
Overhead squats - 95/65 lbs.
Bent-over rows - 45 lbs. each arm (21 right, 21 left)
Dead lift - 135 lbs.

Run 1 mile for fun :)

WOD - Monday, January 4, 2016

7th Hades

 100 DUBS, then

7 Rounds:
7 Kettlebell
7 Wallball - 20 lbs.
7 Pushups
7 Box jump - 24"
 End with 100 DUBS