WOD - Wednesday, March 18, 2020

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, March 16, 2019

19.4

12 min. Cap: 
3 rounds - 10 snatch (65/45 lbs)
12 bar facing burpees
3 minutes rest
3 rounds - 10 chest to bar pullups, 12 bar facing burpees

WOD - Wednesday, March 11, 2020

Treadmill Ladder - from the bottom

Start at 10 degrees incline and 4 mph. At every minute decrease incline by 1 degree and increase speed .5 mph. In the 11th minute you are running at 9 mph with a 0 degree incline. Continue going back up the ladder. At each minute increase the incline 1 degree and decrease 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 - Monday, March 9, 2020

10 min. AMRAP 30-20-10

10 min. AMRAP
30 Dubs
20 sec. plank hold
10 Alternate between pullups & box jump

then:
5 x 3 hanging clean & jerk

WOD - Friday, March 6, 2020

Strength Day

Back squat
Bench press

WOD - Wednesday, March 4, 2020

Another 5 400s on the Treadmill

400 m.
20 Wallball
400 m.
20 Pushups
400 m.
20 Wallball
400 m.
20 Pushups
400 m.

WOD - Monday, March 2, 2020

Down and Back 20s

20 Dubs
Bear Crawl D&B
20 Situps
Broad Jumps
20 Box Jumps
Farmer's Carry
20 Dips
Run Backwards
20 Burpees
Run Backwards
20 Dips
Famer's Carry
20 Box Jumps
Broad Jumps
20 Situps
Bear Crawl
20 Dubs

WOD - Friday, February 28, 2020

18.1

20 min. AMRAP
8 T2B
10 Dumbell hanging clean to press @ 35 lb. (5 each side)
14 cal. row

WOD - Wednesday, February 26, 2020

55s

55 shoulder to overhead (45 lbs)

then:

10 burpee over box; 1 pull-up
9 burpee over box; 2 pull-up
8 burpee over box; 3 pull-up
7 burpee over box; 4 pull-up
6 burpee over box; 5 pull-up
5 burpee over box; 6 pull-up
4 burpee over box; 7 pull-up
3 burpee over box; 8 pull-up
2 burpee over box; 9 pull-up
1 burpee over box; 10 pull-up

then:

55 Kettlebell swings

WOD - Monday, February 24, 2020

Treadmill Randy

800 m.
75 power snatch @ 75/65
800 m.

WOD - February 21, 2020

Another Nasty 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 - Monday, January 17, 2020

Superset

Buy-in: 500 m. row

3 Rounds of 8
Romanian dead lift (2 dumbbells)
Goblet squat
60 sec. rest between rounds

2 Rounds of 10 (each arm - rest 20 sec. between each arm)
Bent over row
Hollow Body Press to Hold
90 sec. rest between rounds

Buy-out: 500 m. row

Heavier weight for everything but the hollow rock press

WOD - Friday, February 14, 2020

Burpee-Pullup EMOM

Every Minute on the Minute
2 Boxfacing burpee box jumps
3 Pullups
2 Toes to Bar

Add 2 burpee box jumps and 1 pullup at the beginning of the 16th minute.

WOD - Wednesday, January 29, 2020

A Little Upper Body Work

2 Rounds - 1 minute each
Pushups
Pullups
Kettlebell
Push press

2 min. rest between rounds
Score is total reps

10 min. run at the end for fun.

WOD - Friday, January 24, 2020

Back to Work AMRAP

20 Min. AMRAP
20 DUBS
10 Single arm snatch - 35 lb. - alternate
10 Box jump
10 Pullups
10 Burpees
10 Kettlebell swing

WOD - Friday, January 10, 2020

800m with ladder - Deadlift in the Middle

800 m.
40 Incline bench sit-ups
30 Push-up
20 Pull-ups
10 Deadlift - 225/185 lbs.
20 Pull-ups
30 Push-up
40 Incline bench sit-ups
800 m

WOD - Wednesday, January 8, 2020

Stan

21-15-9
Hanging Clean & jerk - 115/95 lbs.
Pull-ups

WOD - Monday, January 6, 2020

AC Wallball

5 rounds up and down stairwell
3 of the rounds must carry 20lb. wallball to the top and back

WOD - Friday, January 3, 2020

Let's Get it Started

4 Rounds
20 Burpee box jump
15 Pullups
25 Situps

WOD - Thursday, January 2, 2020

Fort Wayne Y

5 Rounds
400 m. Run
500 m. Row