Monday, December 31, 2018

WOD

Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Post time to comments:
Compare to: 160302

Sunday, December 30, 2018

Rest Day

Saturday, December 29, 2018

Rest Day

Friday, December 28, 2018

WOD

Complete 10-8-6-4-2 reps for time of:
Overhead Squats 115/85lbs
Toes to bar x 2 reps
Double unders x 3 reps
Post time to comments:
Compare to: 141230

Thursday, December 27, 2018

WOD

5 Rounds for time of :
3 Cleans, 85% one rep max
9 Thrusters, 95lbs
15 box jumps 24"
Post your time to comments:

Wednesday, December 26, 2018

WOD

12 Days of Christmas
1 Muscle up
2 Over Head Squats, 95/65lbs

3 HSPUs
4 Pistols
5 KB SDHPs 24/16k
6 Kettle Bells 24k/16k
7 Burpees
8 Pull ups
9 Push up
10 Box Jumps 24/20 inch
11 Alt KB Snatches 24/16k
12 Wall Balls 20/14/lbs

Done like the song, 1, 2-1, 3-2-1

Tuesday, December 25, 2018

MERRY CHRISTMAS!!

Merry Christmas
Get out of the Gym, enjoy your family!

Monday, December 24, 2018

WOD

3 Rounds for time of:
Snatch 95lbs then 8 Overhead squats
Toes to Bar, 16 reps
Take a 2 minute break
Complete 3 more rounds for time:
Post time of each round to comments:
Compare to: 161223

Sunday, December 23, 2018

Rest Day

Saturday, December 22, 2018

Rest Day

Friday, December 21, 2018

WOD

In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high pulls
Post reps for each set to comments.

Thursday, December 20, 2018

WOD

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
Post time to comments: 100127

Wednesday, December 19, 2018

WOD

Complete as Many Rounds as Possible of:
9 Toes to Bar
12 DB snatch 50/35lbs
Post number of rounds to comments:

Tuesday, December 18, 2018

WOD

5 Rounds for time of:
10 Thrusters 95/75lbs
15 Kettle bells swings 24/16k
30 Double Unders
Post time to comments:

Monday, December 17, 2018

WOD

4 Rounds for time of:
200m Run
15 power snatch 75/55lbs
10 Burpees over the bar
Post time to comments:

Sunday, December 16, 2018

Rest Day

Saturday, December 15, 2018

Rest Day

Friday, December 14, 2018

WOD

21-15-9 reps of:
Hang power cleans 95lbs
Toes to Bar
Post time to comments:

Thursday, December 13, 2018

WOD

Strength
Clean Pulls
5-5-5-5-5
Cleans
2-2-2-2-2

Post loads to comments:

Wednesday, December 12, 2018

WOD

5 Rounds for time of:
20 cal Row
10 Burpees over the rower
20 Situps
Post time to comments:

Tuesday, December 11, 2018

WOD

Complete as many rounds as possible in 20 minutes of:
5 Pull ups
10 Goblet Squats 24k/16k
20  step, Walking lunge, with kettle bell

Monday, December 10, 2018

WOD

3 rounds for time of:
30 dumbbell snatches
30 toes-to-bars
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
 Post time to comments:

Sunday, December 9, 2018

Rest Day

Saturday, December 8, 2018

Rest Day

Friday, December 7, 2018

WOD

As many Rounds as Possible in 12 min. of
30 cal Row
30 Sit ups
Post number of rounds to comments:

Thursday, December 6, 2018

WOD

5 Rounds for time of:
15 SDHP 75lbs
15 GH Sit ups
15 GH Hip ext.
Post time to comments:

Wednesday, December 5, 2018

WOD

Backsquats
5-3-3-3-1
Post loads to comments:

Tuesday, December 4, 2018

WOD

Complete as many rounds as possible in 15 minutes of:
10 Deadlifts 185lb/135lbs
10 Push press 95/75lbs
Post number of rounds to comments:

Monday, December 3, 2018

WOD

10 Rounds for time of:
10 Box Jumps
10 Push ups
Post time to comments:

Sunday, December 2, 2018

Rest Day

Saturday, December 1, 2018

Rest Day