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