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