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