WOD - Friday, July 27, 2018

10 Minute Man Maker

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

Bench press strengh WOD after

https://www.youtube.com/watch?v=iMNnvhg1JcM

WOD - Wednesday, July 25, 2018

Unlucky Sevens
Lucky Sevens

Two WODs in One

Unlucky Sevens
Run 800 m.
then complete Lucky Sevens which is as many rounds and reps as possible in 7 minutes of:
7x Box Jumps - 24"
7x Burpees
7x Kettlebell Swings - 45 lbs.
then run 800 m.

Within Unlucky you get a separate Rounds & Reps score for the 7 min. AMRAP (Lucky Sevens).

Two scores:
Time for Unlucky Sevens
Rounds & Reps for Lucky Sevens

WOD - Monday, July 23, 2018

14.2 Light

From 0:00-3:00 - 2 rounds of 10 OHS (45) & 10 pullups
3:00-6:00 - 2 rounds of 12 OHS & pullups
6:00-9:00 - 2 rounds of 14 OHS & pullups
etc.

WOD - Friday, July 20, 2018

AMRAP Triplet

15 min. AMRAP
12 Deadlift 105/95
10 Burpee over box
8 Push press - 95

WOD - Wednesday, July 18, 2017

5 Rounds of 400s

400m
20 push-ups
20 kettlebell

WOD - Monday, July 16, 2018

 CrossFit Games Open 13.1

17 min. AMRAP
40 burpees
30 snatch @ 45 lbs.
30 burpees
30 snatch @ 75 lbs.
20 burpees
30 snatch @ 100 lbs

WOD - Wednesday, July 11, 2018

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 - Friday, July 6, 2018

Another Nasty 30 - No DUBS

30 Walking lunge steps
30 Pull-ups
30 Box jumps - 24"
30 Bench 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

WOD - Monday, July 2, 2018

18 min. AMRAP - 5-10-15

18 min. AMRAP
5 Squat cleans @ 115
10 Toes to bar
15 Box jump