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.