WOD - Wednesday, December 27, 2017

6 Rounds 20-30-400

6 Rounds
20 KB
30 Sit-ups
400 m.

WOD - Wednesday, December 20, 2017

Five rounds:

10 pullups
10 burpee over box
10 wallball

WOD - Monday, December 18, 2017

Tabata with a bar

Using 95 lbs do standard tabata workout (8 rounds each of 20/10, 1 minute rest between movements):

Hanging cleans
Push press
SDHP
Back squat

Then three attempts at max reps of double-unders (attempts of less than 10 reps don't count)

WOD - Friday, December 15, 2017

Chief Light

4 Round AMRAP of 3 minutes each with 1 minute rest between rounds

3 Power cleans 115 lbs.
6 Push-ups
9 Air squates

Scoring: rounds and reps of lowest 3 min. round

WOD - Wednesday, December 13, 2017

Scuffle Gone Bad

4 rounds 1 minute at each station with 1 min. off between each round

Summo deadlift high pull (55 lbs.)
Push Press (55 lbs.)
Kettlebell swing

WOD - Monday, December 11, 2017

2 Rounds
50 Dubs
25 Hanging snatch - 75 lbs
25 Burpee pull-ups

Another 50 Dubs at end of 2nd round

WOD - Friday December 8, 2017

20 Min EMOM

Odd:
5 Deadlifts
20 Lateral Jumps

Even:
10 KB Swings
10 Goblet Squats

WOD - Wednesday, December 6, 2017

For Time:

10 box jump - 36"
15 chest to bar pullups
20 snatch - 75 lbs.
25 overhead squat
30 toes to bar
35 kettlebell swing - 45 lbs.
40 med ball cleans
45 burpees
50 incline situps

WOD - Monday, December 4, 2017

Angie

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

WOD - Friday, December 1, 2017

Treadmill Ladder

Start at 0 degrees incline and 9 mph. At every minute increase incline by 1 degree and decrease speed .5 mph. At 11 minutes you are running at 4 mph with a 10 degree incline. Continue going back up the ladder. At each minute decrease the incline 1 degree and increase the speed .5 mph.

Keep up the pattern until you get off the treadmill.

Each minute is one round. Each second is one rep.

WOD - Wednesday, November 29, 2017

3 Rounds of Fun

3 Rounds
20 Hanging clean & jerk - 35 lb. dumbbells
20 Burpees
20 Walking lunges - 35 lb.
20 Sit-ups - incline bench set on a 45 lb. bumper

WOD - Monday, November 27, 2017

 Shrink the Box

3  Rounds FT

25 Kb 45lb
25 Box Jump (30/24/18)
25 Decline Pushups
25 WB 20lb

WOD - Thursday, November 23, 2017

Thanksgiving Warm-Up

5 Rounds
10 dumbbell thrusters
10 burpees
10 box step up knee raises (each leg)
10 push ups

WOD - Monday, November 20, 2017

Burpee 400's

400 m.
25 burpees
400 m.
25 burpee box jumps
400 m.
25 dumbbell burpee deadlifts - 45 lb.
400 m.

WOD - Friday, November 17, 2017

5 Rounds:
5 Bear complex (95/75)
6 Dips (Rack)
7 Box jump (30" box)

Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

WOD - Monday, November 13, 2017

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

WOD - Friday, November 10, 2017

20 min AMRAP:
20 Thrusters (45lbs)
Farmers Carry Down and Back (1 Length = 1 rep)
20 Pull Ups
Bear Crawl Down and Back
20 Push Ups

WOD - Wednesday, November 8, 2017

"A Chipper"

2 Minute AMRAP, then rest 1 minute

4 Minute AMRAP, then rest 2 minutes

then complete in entirety:
10 Burpees
20 Front Squats - 75 lbs.
30 Box Jumps
40 Sumo Deadlift HighPulls - 75 lbs.
50 Sit Ups
60 KB Swings
100 Double Unders

Starting from the beginning each time, you will complete 1st a 2 minute AMRAP of this chipper, then rest 1 minute

Then, you will complete 4 minutes of this chipper (starting from the beginning, not where you left off), then rest 2 minutes

Then, after the 2 minute rest, you will start back at the beginning and do the chipper in its entirety.

WOD - Monday, November 6, 2017

For time:
5 rounds
7 toes to bar
7 cleans (55)/75/95/115/135/(155)
20 dubs 40/60/80/100

Each round add 20 bs to clean and 20 dubs to total

WOD - Friday, November 3, 2017

Landmine Complex

1 complex set
10 reps at each
Thruster
Arm press
Good mornings
Bent over row
Lunges

800 m

1 complex set

Find appropriate weight

WOD - Wednesday, November 1, 2017

Static Hold Tabata

20 secs on, 10 off, 8 rounds for each of the following (1 minute break between sets):

Hang from pull-up bar
Handstand against the wall (wall walking position)
Dumbell hold (50 lbs each arm)
Bar hold overhead (50 lbs)

then 

Front Squat SWOD

3-3-3-3-3

WOD - Monday, October 30, 2017

 171028

3 Rounds
1 min. of Dubs
1 min.of Dumbbell Push-Jerks 25/20
1 min. of Pull Ups
1 min. of Dumbbell Hang Squat Cleans

4 min. rest between round.

Score is total reps of all 3 rounds.

WOD - Friday, October 27, 2017

WAGE's of Sin"

3 rounds of 4 stations. As many reps as possible. Running clock with 1 minute at each station. 30 sec. plus your age in seconds rest between each round.
Deadlift - body weight
Back Squat - 75% of body weight
Snatch - 50% of body weight
Overhead Squat - 25% of body weight

1 pt. for every rep.
Run and scored like "Fight Gone Bad"

WOD - Wednesday, October 25, 2017

For time:
21-15-9
Thrusters
Bar Facing Burpees
Sit Ups

WOD - Friday, October 20, 2017

14.3 Masters

8 min. cap
95-lb. deadlifts, 10 reps
15 box jumps, 20"
135-lb. deadlifts - 15
15 box jumps
185-lb. deadlifts - 20
15 box jumps
225-lb. deadlifts - 25
15 box jumps

Step-ups are allowed
If you finish before 8 min. log time in Notes

Then Core Tabata

WOD - Wednesday, October 18, 2017

Running Clock KB/WB switch w/burpees

One Minute Running Clock:
At the beginning of every minute do three burpees
then
Ascending KB on odd minutes
Ascending WB on even mintues
the reps increase 1 each minute.

Go until failure

ex:
0:00-1:00
3 Burpees
1 Kb
1:01-2:00
3 Burpees
2 WB
2:01-3:00
3 Burpees
3 KB

WOD - Friday, October 13, 2017

5 x 20 + 1

5 Rounds
20 Kettlebell
20 Box jump
20 Box dips

then 1 Mile

WOD - Wednesday, October 11, 2017

Angie

For time:
100 pull ups
100 push ups
100 sit ups
100 squats

WOD - Monday, October 9, 2017

800/30

3 Rounds:
800m
30 second plank
30 Wall Ball
30 second plank

WOD - Friday, October 6, 2017

Nasty Girls Lite

3 Rounds
50 Air Squats
7 Chest-to-bar
10 hang cleans (95/115)

WOD - Wednesday, October 4, 2017

 Five by Five (plus 1)

5 Rounds:
5 wall walks
5 back squats (185 lbs)
5 Turkish get-ups
25 double unders

On the last round do one extra Turkish get-up (to balance out the number on each arm)

WOD - Tuesday, October 3, 2017

14.4 Master's

60 SDHP - 45 lbs
50 Toes to bar
40 Wallball - 20 lb. to 9'
30 Clean - 115 lbs.

15 min. Cap

WOD - Monday, October 2, 2017

10-5-2

10 Rounds:
5 pull ups
5 push ups

5 rounds:
20 back extensions
20 sit ups

2 rounds:
25 wall ball

WOD - Friday, September 29, 2017

 7s plus SWOD

7 min Amrap
7 Deadlift (185 lbs)
7 Box Jumps
7 Decline Push Ups

Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

WOD - Wednesday, September 27, 2017

15 Min. AMRAP

1x KB
1x Push Press (95 lbs)
1x WB
2x KB
2x Push Press
2x WB
3x KB
3x Push Press
3x WB
And so on...

WOD - Monday, September 25, 2017

21-15-9
Thrusters (65/95)
Bar-Facing Burpees

WOD - Wednesday, September 20, 2017

Emily (lite)

5-6 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

WOD - Monday, September 18, 2017

30-20-10 reps for time of:
Dubs
Ab mat sit-ups
Toes-to-bars
Wall-ball shots, 20-lb. ball

then

Bench Press
3-3-3-3-3

WOD - Friday, September 15, 2017

For Time:
20 sit ups
200m
20 kb
400m
20 wb
800m
20 wb
400m
20 kb
200m
20 sit ups

WOD - Wednesday, September 13, 2017

Complete as many rounds as possible in 16 minutes of:
3 toes-to-bar
1 shuttle sprint, 3 - 6 meter shuttles
6 burpee box jump-overs

WOD - Monday, September 11, 2017

"Six Minutes"
Three 6-Minute AMRAPs: 2 min rest in between

5 Squat Cleans 75lbs
10 Box Jumps 24''

5 Push Press 75lbs
10 Pull Ups

Max Clean and Jerk

WOD - Friday, September 8, 2017

"Down and Back" 

In Goodman, go down and back, touching the wall at each end: 

Run
Run backwards
Farmer carry (plate in each hand)
Broad jump
Walking Overhead Lunge (one plate overhead)
Bear crawl
Bear crawl
Walking Overhead Lunge
Broad jump
Farmer carry
Run backwards
Run 

5 burpees between each activity

WOD - Wednesday, September, 6, 2017

Amanda .45 Lite

13-11-9-7-5 reps for time of:
C2B Pullups/Pull Ups
Squat snatches 95/75

WOD - Friday, September 1, 2017

Madison Triplet Lite
4 Rounds
400 m
7 Medball Clean Burpee Over Box
-50lb sandbag/30lb wallball

or

Core Tabata (20/10)
Plank
Leg Lifts
Bicycles
Superman lifts

WOD - Wednesday, August 30, 2017

"Clair"

100 dubs
90 air squats
8... lengths of the court (repeat twice: bear crawl down and back, farmers carry down and back 45lbs)
70 situps
60 dips (on box)
50 push press (65lb)
40 push ups
30 wall ball (20lb)
20 pullups
10 burpee box jumps (24in)
100 dubs

WOD - Friday, August 25, 2017

Carry and Push

5 Rounds

Farmers Carry Down and Back
20 Deficit Push Ups (hands on dumbbells)
10 Push Jerks

45lb db

WOD - Wednesday, August 23, 2017

3 wall walks
40 back squats - 85 lbs
40 kettlebell

3 wall walks
30 back squats - 105 lbs
30 kettlebell

3 wall walks
20 back squats - 125 lbs
20 kettlebell

3 wall walks
10 back squats - 145 lbs
10 kettlebell

WOD - Monday, August 21, 2017

1 Rep Burpee Madness

15 rounds of:

1 pull-up
1 burpee - box jump over - 1 burpee
1 shoulder to overhead (100 lbs)
1 burpee - jump over bar - 1 burpee
1 wall ball
1 burpee - jump over bar - 1 burpee
1 shoulder to overhead (100 lbs)
1 burpee - box jump over - 1 burpee

WOD - Monday, July 24, 2017

Bar Work - Heavy

4 Rounds
10 Hanging clean (135/115)
10 pull-ups
10 Split jerk (135/115)

WOD - Friday, July 21, 2017

Dallas 5

5 minutes of:
    Burpees
Then, 5 minutes of:
    7 deadlifts, 155/135 lb.
    7 box jumps, 24-in. box
Then, 5 minutes of:
    Turkish get-ups, 40/25-lb. dumbbell
Then, 5 minutes of:
    7 snatches, 75/65 lb.
    7 push-ups
Then, 5 minutes of:
    Wall ball

Complete as many reps as possible at each 5-minute station. Rest 1 minute between each station.

WOD - Wednesday, July 19, 2017

15 min. AMRAP w/plank hold

AMRAP in 15 min. 
10 Pull-ups
10 Burpees
10 Toes to bar
20 second plank hold

WOD - Monday, July 17, 2017

4 Rounds
40 DUBS
30 Sit-ups
20 Kettlebell swings
10 OHS 75/45

WOD - Friday, July 14, 2017

Cindy
 
AMRAP in 20 minutes 
 5 Pull-ups
10 Push-ups
15 Squats

WOD - Wednesday, July 12, 2017

Scuffle Gone Bad

4 rounds 1 minute at each station with 1 min. off between each round
Summo deadlift high pull (55 lbs.)
Push Press (55 lbs.)
Kettlebell swing

WOD - Monday, July 10, 2017

Clean, Jerk, Burpee over Bar

5 Rounds
10 clean & jerk 95/75
10 burpee over bar

WOD - Friday, July 7, 2017

Ollie

21-15-9
Hanging snatch 85/65
Bench dips
SDHP

WOD - Wednesday, July 5, 2017

Fran

21-15-9
Thursters 95/65 lbs.
Pull-ups

WOD - Friday, June 30, 2017

15.1a

1 rep max clean and jerk
6 minute cap


Then 8 rounds of Tabata:

Bent arm bar hang (chin over bar)
Wall sit
Static hold (2 dumbbells)

And reverse Tabata (10 seconds on 20 seconds off):

Crucifix (on the floor face down; arms spread wide; push off the ground and hold)

WOD - Wednesday June 28, 2017

Helen

3 rounds:

400m
21 Kettlebell
12 Pull-ups


Then bench press work

WOD - Friday, June 23, 2017

"Dirty 30"

For time:

30 Walking lunge steps
30 Pull-ups
30 Box jumps - 24"
30 Dips
30 Knees to elbows
30 Kettlebell swings - 45 lbs.
30 Sit-ups - ab. mat
30 Hang squat cleans, 75 lbs.
30 Back extensions
30 Wall ball shots - 20 lbs.
30 Push-ups
100 Double-unders

WOD - Wednesday, June 21, 2017

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 - Monday, June 19, 2017

Toes to Bar with Penalty

50 T2B
Perform 30 double unders as a penalty every time you come off the bar

then
Bench press work

WOD -Friday, June 16, 2017

Bear Crawl-Broad jump-Burpees

3 RoundsBear crawl - down & back
Broad jump/burpees - down & back

2-footed standing broad jump. Jump and land on two feet. Land without rocking forward or backward. If you rock, go back to landing location before next jump. After every 5 jumps do 3 burpees. If you don't land on or past the finish line on your last 5 jumps do 3 burpees and get across the line.

WOD - Wednesday, June 14, 2017

 2 Round Core Killer

2 Rounds
20 Squat cleans 135/115
30 Deadlift
40 Push-ups
50 Sit-ups

WOD - Monday, June 12, 2017

5 Rounds w/Dumbell

5 Rounds
10 hanging dumbell snatch (each arm) 45/35
15 burpees
30 sec. plank hold

WOD - Thursday, June 8, 2017

21-15-9 x1-2-3

21-15-9
Kettlebell x2
Pull-ups
DUBS x3

WOD - Tuesday, June 7, 2017

14.4

60 SDHP @ 45 lbs.
50 Toes to bar
40 Wallball - 20 lbs. @ 9'
30 Cleans @ 115 lbs.

WOD - Wednesday, May 31, 2017

Half Murph

800 m.
50 pullups
100 pushups
150 air squats
800 m.

WOD - Tuesday, May 30, 2017

 Master's Qualifier 16.3

Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chin-over-bar pull-ups
5 hang power cleans 135 lb.

WOD - Friday, May 26, 2017

21-15-9 Overhead squats

21-15-9
Overhead squats - 95/65 lbs.
Bent-over rows - 45 lbs. each arm
Dead lift - 135 lbs.

WOD - Wednesday, May 25, 2017

14.1 Master's

AMRAP in 10 min.
30 Dubs
15 Power snatch @ 65 lbs.

WOD - Monday, May 22, 2017

4 rounds

10 Burpee box jump over (30 inch box)
10 Bent over row (each arm)
10 1 arm OH squats
10 incline Push ups (feet on box)

WOD - Friday, May 19, 2017

Pull-up Ladder

Pull-ups on the minute
Round 1 - 2 burpees, 1 pull-up
Round 2 - 2 burpees, 2 pull-ups
etc.

Full recovery then 1 mile run

WOD - Thursday, May 18, 2018

15 min. AMRAP - wallball-T2B-deadlift

  

15 min. AMRAP
20 Wallball - 20 lbs.
10 Toes to Bar
5 Deadlift - 205 lbs.

WOD - Tuesday, May 16, 2017

800's and a bar

800 m.
40 hanging snatch - 75/65
800 m.
40 push press - 85/75
800 m.

WOD - Monday, May 15, 2017

3 Rounds - Jump & Sit

3 Rounds
50 box jump step overs
50 incline bench situps

WOD - Friday, May 12, 2017

"DT"

Five rounds for time of:
12 Deadlift
9 Hanging cleans
6 to overhead

Pick one weight for entire WOD (Rx is 155)

WOD - Wednesday, May 10, 2017

AC Fun

4 Rounds
Up the stairs w/dumbells (alternate between 20 & 25 lbs.)
10 Man-makers (without squat)
Down the stairs
Up the stairs
Down the stairs w/dumbells

WOD - Monday, May 8, 2017

5 Rounds - Wall walks & kettlebell

3 - Wall walks
5 - Dips
10 - Bent over rows w/45 lb. KB - each arm
20 - Kettlebell swings
30 - DUBS

WOD - Wednesday, May 3, 2017

Stationary Barbell Lunges - 10 Rounds

Ten rounds for time of:
10 (5x each) Stationary Barbell Lunge - 85 lbs.
5 Toes to Bar
5 SDHP - 85 lbs.
5 Burpee Over The Bar

WOD - Monday, May1, 2017

3 Rounds & Some Running

800 m.
3 Rounds
10 Hanging Cleans - 115 lbs.
15 Pull-ups
20 Wallball - 20 lbs.
25 Sit-ups
then . . .
800 m.

WOD - Friday, April 28, 2017

Dumbell snatch & T2B

30-20-10
Dumbell snatch - 35 lbs - Each arm - alternate arm
Toes to bar

WOD - Wednesday, April 26, 2017

100 Burpee over Box

WOD - Tuesday, April 25, 2017

 Rickety Clean & Jerk Ladder

30 Descending Clean & Jerk
5 - 130 lb. clean & jerk.
5 - 125 lb. clean & jerk
5 - 120 lb. clean & jerk
5 - 115 lb. clean & jerk
5 - 110 lb. clean & jerk
5 - 105 lb. clean & jerk

Go heavier or lighter depending on ability

WOD - Monday, April 24, 2017

3 Rounds - 10-20-30-40

3 Rounds
10 Back squat - 135 lbs.
20 SDHP - 75 lbs.
30 Push-ups
40 Dubs

WOD - Friday, April 21, 2017

Merry-go-rounds

For time:
1 round of:
  100 double-unders
  50 squats
  75-lb. push press, 25 reps / 20 pullups
Then, 2 rounds of:
  60 double-unders
  30 squats
  75-lb. push press, 15 reps / 10 pullups
Then, 3 rounds of:
  40 double-unders
  20 squats
  75-lb. push press, 10 reps / 5 pullups

WOD -Tuesday, April 20, 2017

13 min. AMRAP 10-15-20

13 min. AMRAP
10 Pull-ups
15 Wallball
20 Kettlebell

WOD - Wednesday, April 19, 2017

 5 Rounds Run & Deadlift

5 Rounds
400 m.
155 lb. Deadlift - 21

WOD - Thursday, April 13, 2017

30-20-10 reps for time of:
25-lb. dumbbell thrusters
Toes-to-bars

WOD - Wednesday, April 12, 2017

AMRAP 7 min:

10 Burpee Pull-Ups

10 Double Unders

Rest

AMRAP 7 min:

15 Jump Squats

15 Push Ups

Rest 

AMRAP 7 min:

20 Push Press (65/45)

20 Sit Ups

WOD - Monday, April 10, 2017

Bench Press
3-3-3-3-3

1 mile

WOD - Friday, April 7, 2017

170403

6-9-12-9-6
Burpees over bar
Front squat - 115 lbs.
Pull-ups

WOD - Thursday, April 6, 2017

5 Rounds
400 m.
15 wallball
15 kettlebell

Burpee Ladder

1 minute running clock
1st minute do 1 burpee
2nd minute do 2 burpees
etc.
until failure

WOD - Monday, April 3, 2017

Landmine Complex

1 complex set
10 reps at each
video
Thruster
Arm press
Good mornings
Bent over row
Lunges

800 m

1 complex set

Find appropriate weight

WOD - Friday, March 31, 2017

Doing Tuesday, March 28 WOD

WOD - Wednesday, March 29, 2017

 15 min. AMRAP w/Turkish getups

15 min. AMRAP
5 Wall walks
5 Turkish get-ups (each arm) 25 lbs.
10 Toes to bar
20 Bench sit-ups

WOD - Tuesday, March 28, 2017

Countdown w/cleans

10-9-8-7-6-5-4-3-2-1
Clean @ 115
Pull-up
Box jump-over

Increase weight to 125 beginning with round 5

WOD - Monday, March 27, 2017

 2 800's + Pushups

2 Rounds
800 m.
40 pushups

WOD - Wednesday, March 22, 2017

4 Rounds of 15's

4 Rounds
15 Box jump -24"
15 Power snatch - 75 lbs.
15 Grasshoppers - each leg - 30 total

WOD - Tuesday, March 21, 2017

5 Rounds - Pullups-Kettlebell-Situps

5 Rounds
10 Pullups
20 Kettlebell swing
30 Situps

WOD - Monday, March 20, 2017

4 Rounds
400 m.
20 push-ups
30 Dubs

WOD - Wednesday, March 15, 2016

Dips & Dubs

5 Rounds
3 Dips
30 Dubs
3 Dips
30 Back extensions

WOD - Tuesday, March 14, 2017

7 Rounds - Burpee-box jump-Pull-ups 

7 Rounds
10 Burpee box jumps
10 Pull-ups

Hiit 36

2 Rounds
Kettlebell swing
Alternating leg touch & go box jump - 18"
Pull-ups

1 min. at each movement then rotate

Prolonged stretching after WOD

WOD - Wednesday, March 7, 2017

 4 Rounds of run/wall-ball/push-up 

4 Rounds
20 Wall-ball
30 Push-ups
400 m.

WOD - Monday, March 6, 2017

Press Ladder

5 Push press - 135 lbs.
25 Dubs
10 Push press - 115
25 Dubs
20 Push press - 95
25 Dubs
30 Push press - 75
25 Dubs
20 Push press - 95
25 Dubs
10 Push press - 115
25 Dubs
5 Push press - 135

WOD - Friday, March 3, 2017

Tackle a missed WOD

or

Practice 17.2

WOD - Thursday, March 2, 2017

7 x 4

12 min. AMRAP
7 Hanging clean @ 115
14 Wallball
21 Situps
28 DUBS

WOD - Tuesday, February 28, 2017

 Dip-Pull-Push

8 min. AMRAP
4 Dips
8 Pull-ups
12 Push-ups

WOD - Monday, February 27, 2017

17.1 Master's

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

35-lb. dumbbell and 24-in. box

WOD - Friday, February 25, 2017

Get Heavy

With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible

WOD - Wednesday, February 22, 2017

Sprints

10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds

post total tim

WOD - Tuesday, February 21, 2017

Dubs or Die

500 double-unders for time. (RX)
250 scaled

Start a clock and at the beginning of each minute perform 3 heavy front squats.

15 min time cap.

WOD - Monday, February 20, 2017

 Static Holds Team WOD

In teams of 2 or 4 people.  Rules:

1.  Add reps from all team members together to get 100 reps for each of 10 exercises.
2.  Multiple team members can be working at the same time, but one team member must be doing the static hold for each exercise. (And there may be limitations on the number of available bars, balls, kettlebells, or boxes depending on the number of teams.)
3.  Reps count only as long as the member properly holds the static hold.
4.  Teams may switch which person does the static hold at any time.
5.  The team must complete all the reps of one exercise before moving on to the next.


100 burpees     Static hold: hold chin above pull-up bar
100 kettlebell    Static hold: hold 45 plate in OH squat
100 thrusters (75 lbs)  Static hold:  hold plank position
100 sit-ups          Static hold:hold handstand against wall
100 pull-ups        Static hold: hold deadlift (175 lbs)
100 wallball         Static hold:hold chin above pull-up bar
100 box jumps    Static hold: hold 45 plate in OH squat
100 snatch (75 lbs)  Static hold: hold plank position
100 double-unders  Static hold: hold handstand
100 push-ups          Static hold:  hold deadlift (175 lbs)

WOD - Friday, February 17, 2017

 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, February 15, 2017

14.1 Master's 

10 min. AMRAP
30 double-unders
15 power snatches, 65-lb.

WOD - Tuesday, February 14, 2017

400/40

400 m.
40 push-ups
400 m.
40 jumping lunges
400 m.
40 sit-ups
400 m.
40 kettlebell
400 m.

WOD - Monday, February 13, 2017

14.4 Master's

60 SDHP - 45 lbs
50 Toes to bar
40 Wallball - 20 lb. to 9'
30 Clean - 115 lbs.

15 min. Cap

WOD - Friday, February 10, 2016

14.3 Master's

8 min. cap
95-lb. deadlifts, 10 reps
15 box jumps, 20"
135-lb. deadlifts - 15
15 box jumps
185-lb. deadlifts - 20
15 box jumps
225-lb. deadlifts - 25
15 box jumps

Step-ups are allowed

WOD - Wednesday, February 8, 2017

Blast Off

10-9-8-7-6-5-4-3-2-1 Reps of:

Kettlebell swing
Push-ups
Pull-ups
Air squats

Bench press work after 
5-5-5-5

WOD - Tuesday, February 7, 2017

Another Gym WOD

3 Rounds
3 wall walks
20 box jump step overs
bear crawl - down & back
farmer's carry - down & back twice
3 laps
30 squats w/plate

Man Makers

As many reps as possible in 10 Min.
Alternate every 2:30 between 25 and 20 lb. dumbells

video

Friday, February 3, 2017

10-5-2

10 Rounds
5 push-ups
5 pull-ups

5 Rounds
20 sit-ups
20 back extensions

2 Rounds
25 wallball
25 box jump

WOD - Wednesday, February 1, 2017

Stan

21-15-9
Hanging Clean & jerk - 125 lbs.
Pull-ups

WOD - Tuesday, January 31, 2017

15 min. AMRAP 3 x 15

15 min. AMRAP
15 Deadlift - 145 lbs.
15 Box jump - 24"
15 Wallball - 20 lbs.

WOD - Monday, January 30, 2017

On the Ground

50 Situps
25 Burpees
20 Turkish get-ups @ 25 lbs. (10 each arm)
25 Burpees
50 Situps

WOD - Friday, January 27, 2017

Leg Day

Not for time
10 back squat - tough weight
10 one-legged good mornings with kettlebell - each leg
5 back squat - heavier
10 one-legged good mornings with kettlebell
2 back squat - even heavier
10 one-legged good mornings with kettlebell
10 front squat - lighter than first round of back squats

50 push-ups (25 w/feet on box)

If you are on TrackMyPr log your weight progression in Comments for future reference.

WOD - Wednesday, January 25, 2017

Kinda FGB

5 Rounds (1 min. each)
Kettle-bell - 45 lbs
Burpee
Power clean - 115 lbs.
Rest

WOD - Tuesday, January 24, 2017

Gym Fun

6 Rounds
3 times sprint down and back
15 pushups
30 DUBS (use mats to protect floor)

WOD - Monday, January 23, 2017

10 to 50

10 box jump - 36"
15 chest to bar pullups
20 snatch - 75 lbs.
25 overhead squat
30 toes to bar
35 kettlebell swing
40 med ball cleans
45 burpees
50 incline situps

WOD - Friday, January 20, 2017

Unbroken

5 rounds:

Pull-ups
Kettlebell swings
Wallball

Each round do as many reps as you can unbroken. Once you break on an exercise (come off the bar, drop the KB or ball, or break your rhythm), move directly to the next exercise. At the end of 5 rounds, your score is the total number of reps.

WOD - Wednesday, January 18, 2017

Tumilson

8 rounds:

Run 200m
11 dumbbell burpee deadlifts (45 lbs dumbbells)

WOD - Tuesday, January 17, 2017

15-12-9-6-3 reps of:

Pull-up
Clean and jerk 95/135 lbs
Box jump

WOD - Monday, January 16, 2017

5 Rounds:

5 Back squat - 135 lbs.
10 SDHP - 75 lbs.
15 Push-ups
20 Dubs

WOD - Friday, January 13, 2017

Air Force WOD
Using a 95 lbs barbell:

20 thrusters
20 SDHP
20 push jerk
20 overhead squat
20 front squat

At the beginning of every minute, you must complete 4 burpees. 20 minute time limit.

WOD - Wednesday, January 11, 2017

Kettlebell Hell

3 rounds:

20 kettlebell swings
20 box step-ups with KB
20 1 arm OH walking lunge (10 each arm)
200m run with KB

WOD - Tuesday, January 10, 2017

Max pull-ups

Then

5 rounds:

5 dips
10 wallball
15 back extensions
20 ab mat sit-ups

WOD - Monday, January 9, 2017

7 x 10


7 rounds:

10 Kettlebell
10 push press (105 lbs)
10 box jump

WOD - Friday, January 6, 2017

Bar Fight

5 Rounds
10 Deadlift - 75 lbs.
9 Hanging clean
8 Push press
7 SDHP
6 Hanging snatch
5 Bar facing Burpees

WOD - Wednesday, January 4, 2017

7th Hades

100 dubs

7 Rounds:
7 Kettlebell
7 Wallball - 20 lbs.
7 Pushups
7 Box jump - 24"

100 dubs

WOD - Tuesday, January 3, 2017

Thrusters on the minute

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb. (Scaled at 55 lbs.)
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.

WOD - Monday, January 2, 2017

Deadlift and Run

21 Deadlift (225/185 lbs.)
400 m.
18 Deadlift
400 m.
15 Deadlift
400 m.
12 Deadlift
400 m.

WOD - Thursday, December 29, 2016

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35 lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders