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.