Saturday 201031

 Partner WOD
24 minute AMRAP
12 Box Jumps (24/20)
6 Thrusters (115/75)
6 Lateral Burpees Over Bar
One person working at a time.

Friday 201030

 21-15-9 reps rounds for time of:
Push Press (95/65)
Pull-ups
Row, Calories

Thursday 201029

 “Nancy"
5 Rounds For Time:
400m run
15 Overhead Squats, 95/65

Wednesday 201028

 Strength:
Push Press
5 x 3 Reps
WOD:
3 Rounds For Time
20 Alternating DB Snatch (50/35) masters (35/25)
20 Toes To Bar

Tuesday 201027

 ‘Angie’
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Monday 201026

 Strength:
15 minutes work up to a 1 RM Hang Squat Clean
WOD:
12 minute AMRAP
7 Hang Squat Cleans @ 70% of 1 RM
12 Ring Dips

Saturday 201024

 Kelly
5 rounds for time of:
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Friday 201023

 Hard Cindy"
20 minute AMRAP:
5 Weighted pull-ups (35/25)
10 Push-ups with feet on 30"/24” box
15 Squats holding a 45 pound plate

Thursday 201022

 3 Rounds For Time
Run 400 Meters
25 Russian Kettlebell Swings (70/55)
25 Burpees

Wednesday 201021

 Strength:
Shoulder Press
4 x 8 reps
Increase weight on each set
WOD:
12 minute AMRAP
9 Thrusters (75/55)
35 Double-unders

Tuesday 201020

 Strength:
Dead-lift
5 x 5 reps
WOD:
3 Rounds For Time
Run 200 Meters
15 Good Mornings (75/55)
15 Knees To Elbows

Monday 201019

 5 Rounds For Time
12 Chest To Bar Pull-ups
8 Power Snatches(115/75)
10 Front Squats (115/75)

Saturday 201017

 3 Person Team
30 minute AMRAP
Run 100 Meters
10 Thrusters (95/65)
15 Ring Push-ups
One teammate at each station. Rotate through.

Friday 201016

 For Time
15-12-9-6
Row, Calories
Hang Squat Clean (135/95)
Lateral Burpee Over Barbell

Thursday 201015

 3 Rounds For Time
21 Wall Balls (20/14)
14 Strict Handstand Push-ups
7 Dead-lifts (275/185)

Wednesday 201014

4 Rounds For Time
Run 400 Meters
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats

Tuesday 201013

 Back Squat
5 x 5 reps
Front Squat
5 x 3 reps
Overhead Squat
5 x 1 rep

Monday 201012

 5 Rounds For Time
40 Double-unders
8 Push Jerks (135/95)
5 Ring Muscle-ups

Saturday 201010

 3 Rounds For Time
Run 400 Meters
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

Friday 201009

 For Time:
Row 750 Meters
9 Squat Cleans Rx (185/125) Masters(165/115) scaled (135/95)
9 Ring Muscle-ups (scale: 2 pull-ups + 2 ring dips = 1 Ring Muscle-up)
Row 500 Meters
7 Squat Cleans
7 Ring Muscle-ups
Row 250 Meters
5 Squat Cleans
5 Ring Muscle-ups

Thursday 201008

 Every 2 Minutes For 20 Minutes
1 Squat Snatch + 1 Power Snatch (pick load)

Wednesday 201007

 Strength:
Back Squat
5 x 5 reps As Heavy As Possible
Rest 2 minutes between sets
WOD:
8 rounds(24 intervals)
Tabata Air Bike, Calories
Tabata Toes To Bar
Tabata Hand Release Push-ups

The Tabata interval is 20 secs of work followed
by 10 secs of rest.

Tuesday 201006

 WOD 1:
Row
3 x 500 meters
Rest 2 minutes between efforts
WOD 2:
Every 5 minutes for 20 minutes
10 Man-makers (pick load)

Monday 201005

 2 Rounds For time:
30 Dead-lifts (185/125)
20 Ring Dips
30 Kettlebell Goblet Lunges (55/35)
20 Burpee Box Jumps (24”/20”)

Saturday 201003

‘Daniel’
For Time
50 Pull-ups
Run 400 Meters
21 Thrusters (95/65)
Run 800 Meters
21 Thrusters
Run 400 Meters
50 Pull-ups

Friday 201002

Strength:
Back Squat
5 x 3 reps AHAP
WOD:
4 Rounds For Time
Row 250 Meters
10 Lateral Burpees Over The Rower