Wednesday, January 24, 2018

WOD

As Many Rounds as Possible in 15 min of:
10 Box Jumps
10 Kettle Bell swings
Assending Burpee ladder 2-4-6 etc
Post number of rounds to comments:
Compare to: 170827

Tuesday, January 23, 2018

WOD

Front Squats
1-1-1-1-1

Monday, January 22, 2018

WOD

For Time:
50 Double Unders
25 Pull ups
50 Double Unders
25 Kettle Bell Swings 24/16k
50 Double Unders
25 Dumb bell Snatch 50/25lbs alt
Post time to comments:

Sunday, January 21, 2018

Rest Day

Saturday, January 20, 2018

Rest Day

Friday, January 19, 2018

WOD

AMRAP in 12 min of:
12 Push ups
12 kettle bell swings
12 Goblet Squats
 Post number of rounds to comments:

Thursday, January 18, 2018

WOD

Overhead Squats
5-5-5-5-5
Deadlift
5-5-5-5-5
Post loads to comments:

Wednesday, January 17, 2018

WOD

Every minute on the minute for 6 minutes of:
2 Snatch starting at 70,80, 90%1 Rep max
then
Every minute on the minute for 8 Minutes of:
8 Toes to Bar
8 Front Squats 50% of 1 rep max
Post number of reps each minute

Tuesday, January 16, 2018

WOD

For time:
50 Double Unders
25 thrusters
1,000-meter row
25 thrusters
50 Double Unders
Men: 75 lb.
Women: 55 lb.
Post your time to comments:

Monday, January 15, 2018

WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.

Compare to:171024

Sunday, January 14, 2018

Rest Day

Saturday, January 13, 2018

Rest Day

Friday, January 12, 2018

WOD

Complete As Many Rounds As Possible in 12 minutes of:
8 Push Press 95lbs
16 One legged squats (alt)
Post number of rounds to comments:

Thursday, January 11, 2018

WOD

For Time:
5 Deadlifts 225lbs
10 1 legged squats
20 Pull ups
30 DB Alt, Snatch 50/35lbs
40 Squats
50 Push ups
40 Squats
30 DB Alt, Snatch 50/35lbs
20 Pull ups
10 1 Legged squats
5 Deadlifts 225 lbs
Post time comments:

Wednesday, January 10, 2018

WOD

3 Rounds for time of:
Row 350m
10 Kettlebell swings (heavy)
5 Muscle ups
Post time to comments:

Tuesday, January 9, 2018

WOD


Hang Cleans, 80%-90%-95%-100%
4-4-2-2-1
Hand Power Cleans
4-4-2-2-1
Cleans
4-2-2-1-1
Post Loads to comments:

Monday, January 8, 2018

WOD

Complete as Many Rounds as possible in 30 minutes of:
In teams of two, alternating movements throughout
25 Air Squats
20 Mountain Climbers
15 Kettlebell Swings
10 Burpees
5 Strict Pull-Ups
Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees, Partner A does 5 strict pull-ups, then Partner B does 25 air squats…and so on.
Post number of rounds and reps to comments:

Sunday, January 7, 2018

Rest Day

Saturday, January 6, 2018

Rest Day

Friday, January 5, 2018

WOD

Front Squats
5-3-3-2-1-1-1
Post Loads to comments:

Thursday, January 4, 2018

WOD

Overhead Squats
5-3-3-2-1
Post loads to comments

Wednesday, January 3, 2018

WOD

5 Rounds for time of:
8 Shoulder to Overhead, 95/75lbs
16 Glute ham Sit ups
Row 400m
Post time to comments:

Tuesday, January 2, 2018

WOD

Complete as many rounds as possible in 20 min of:
10 Box Jumps 24/20
10 Deadlifts 185/145lbs
10 Pull ups
Post number of rounds to comments:

Monday, January 1, 2018

WOD

Complete as many rounds as possible in 15 min of:
Row 400m
10  floor to overhead 95/65lbs
10 Toes to Bar
Post number of rounds to comments: