Sunday, June 30, 2019

Rest Day

Saturday, June 29, 2019

Rest Day

Friday, June 28, 2019

WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
Post loads to comments:
Compare to: 151029
then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
Post time to comments:

Thursday, June 27, 2019

WOD

Complete as Many rounds as possible in 12 min of:
6 1 Legged squats
6 Hand Release Push up
Post number of rounds completed

Wednesday, June 26, 2019

WOD

Front Squats
7-5-3-1
3 Rounds for time of:
40 Squats
20 Hang Cleans (squats) 95/65lbs
Post loads and time to comments:

Tuesday, June 25, 2019

WOD

For time:
Run to Ft Crook and Back
then
10 Pull ups
20 Push ups
30 Kettle bell swing 24/16k
40 Box jump overs 24/16"
50 Thusters 45lbs
40 Box jump overs 24/16"
30 Kettle bell swings 24/16k
20 Push ups
10 Pull ups
Run to ASB and Back
Post time to comments:

Monday, June 24, 2019

WOD

Four rounds for time of:
7 Muscle-ups (3 pull ups and 3 Dips = 1 muscle up)
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps
Post time to comments:

Sunday, June 23, 2019

Rest Day

Saturday, June 22, 2019

Rest Day

Friday, June 21, 2019

WOD

Run 5 40m sprints, 1 min rest between each sprint.

Snatch
6-4-2-1
Post your times and loads to comments

Thursday, June 20, 2019

WOD

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
Post time to comments:

Wednesday, June 19, 2019

WOD

As Many Rounds as Possible in 15 min of
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
Post number of rounds to comments:

Tuesday, June 18, 2019

WOD

3 Rounds for time of:
40 Double Unders
20 KB Swings 24/16k
15 Pull ups
Post time to comments:

Monday, June 17, 2019

WOD

4 rounds for time of:
In 3 minutes complete:
12 Clean and Jerks
Max cal Row the remaining time
Rest 2 minutes between sets

Sunday, June 16, 2019

Rest Day

Saturday, June 15, 2019

Rest Day

Friday, June 14, 2019

WOD

Complete 20 min of:
Run
Post total distance completed in 20 minutes.

Thursday, June 13, 2019

WOD

Deadlift
5-5-3-3-1-1
Post loads to comments:
Go Heavier that last week

Wednesday, June 12, 2019

WOD

4 Rounds of:
50m Buddy Carry
25m Walking DB RDL
15 Burpee Toes to Bar

Tuesday, June 11, 2019

WOD

Complete 3 Rounds for time of:
10 reps of 2 kettlebell front squat, 2/30lbs
20 Goblets squats, with heaviest KB you can
Run 400m
Post time to comments

Monday, June 10, 2019

WOD

Complete 3 sets of:
Complete in 5 min,
Run 200m
with the remaining time
AMRAP
9 Thruster 95/65
9 Pull ups
 Rest 3 min between sets:
Second set complete toes to bar instead of pull ups
Rest 3 min
Third set complete do pull ups again
Post rounds each set, and total rounds

Sunday, June 9, 2019

Rest Day

Saturday, June 8, 2019

Rest Day

Friday, June 7, 2019

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post to comments:
Compare to:180208

Thursday, June 6, 2019

WOD

EMOM for 15 minutes of:
8 DB Snatch 25/40lb
8 Toes to Bar
Post number of minutes completed.

Wednesday, June 5, 2019

WOD

Complete as Many Rounds as Possible in 20 min of:
8 Hand Stand Push Ups
8 Pull ups
8 Walking Lunges 50ft 45lb plate
Post number of rounds to comments:
Compare to: 190103

Tuesday, June 4, 2019

WOD

"Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
Post time to comments
Compare to: 180411

Monday, June 3, 2019

WOD

For time of:
30-25-20-15-10-5 reps for time of:
Front Squats115lbs/75lbs
Ring Dips
Post time to comments:

Sunday, June 2, 2019

Rest Day

Saturday, June 1, 2019

Rest Day