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