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