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