Friday, January 31, 2020

WOD

3 Rounds for time of:
50 Walking Lunge
40 Squats
30 Push Press 55lbs
20  Power Cleans 55lbs
10 Push ups

Thursday, January 30, 2020

WOD

Complete as many rounds as possible in 12 minutes of:
12 Deadlifts 115/85lbs
8 Cleans 115/85lbs
6 Shoulder to overhead 115/85lbs
Post number of rounds to comments:

Wednesday, January 29, 2020

WOD

"Jackie"
1000m Row
50 Thruster 35lbs
30 Pull ups
Post Time to comments:
Compare to: 150521

Tuesday, January 28, 2020

WOD

3 rounds for time of:
Row 400 meters
 8 muscle-ups

Monday, January 27, 2020

WOD

Back Squat 3-3-3-3-3 reps
Post loads to comments:
Compare to: 150807

Sunday, January 26, 2020

Rest Day

Saturday, January 25, 2020

Rest Day

Friday, January 24, 2020

WOD

"Barbara"
5 Rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest precisely 3 min. between rounds
Post time of each round to comments:
Compare to:170710

Thursday, January 23, 2020

WOD

Complete as many rounds as possible in 10 minutes of:
250m Row
20 GH sit ups
Post number of rounds to comments:

Wednesday, January 22, 2020

WOD

Complete as many rounds as possible in 15 minutes of:
Row 20 cal
15 steps Walking lunge (sand bag)
10 Toes to Bar
Post number of rounds to comments:

Tuesday, January 21, 2020

WOD

Overhead Squats
3-3-3-3-3
Post loads to comments:
Compare to: 161006

Monday, January 20, 2020

WOD

5 Rounds for time of:
25 Hand Release Push ups
25 Goblet Squats 16k
25  Abmat Sit ups
Post time to comments:
Compare to: 161128

Sunday, January 19, 2020

Rest Day

Saturday, January 18, 2020

Rest Day

Friday, January 17, 2020

WOD

Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Post time to comments:
Compare to: 190925

Thursday, January 16, 2020

WOD

5 Rounds for time of:
Row 200m
15 Thrusters 75/55lbs
15 Pull ups
Post time to comments:

Wednesday, January 15, 2020

WOD

21-15-9 for time
Hand Release Push-ups
Strict Dips
Burpees


Strength 
Front Squat
2-2-2-2-2 hold bottom for 5 sec. 
Start at 65% of 1 rm max
Compare to: 191106

Tuesday, January 14, 2020

WOD

Bear Complex
(Clean,Front squat,push press,back squat,push press)
3-3-3-3-3
Post loads to comments:
Bear Complex demo

 Compare to: 140115

Monday, January 13, 2020

WOD

As Many Rounds as Possible in 20 minutes of:
15 Cal Row
15 Toes to Bar
15 Push Press
Post number of rounds to comments:

Sunday, January 12, 2020

Rest Day

Saturday, January 11, 2020

Rest Day

Friday, January 10, 2020

WOD

50 Squats
40 Push ups
30 KB Swings 16k
20 Snatch DB 25lbs Alt
10 1 legged squats
20 Snatch DB 25lbs alt
30 KB swings 16k
40 Push ups
50 Squats
Post time to comments:

Thursday, January 9, 2020

WOD

Strength Day
10 Hang  Power Cleans
10 Hang Cleans
6 Power Cleans
6 Cleans
Increase loads every 3 reps
Post loads to comments:

Wednesday, January 8, 2020

WOD

2 Rounds of time of:
50 Cal Row
40 Wall Balls
30 Kettle Bell Swings
20 Pull ups
10 DB Clean and Jerks 35/20lbs

Tuesday, January 7, 2020

WOD

Complete as Many Rounds as Possible in 20 min of:
7 Dead Lifts 
14 Toes to Bar
7 Box Jumps
Post time to comments:


Monday, January 6, 2020

WOD

Press Press
9-7-5-5
then
3 Rounds for time of:
20 Kettle bells swings
8 Pull ups
10 cal row
Post time to comments:

Sunday, January 5, 2020

Rest Day

Saturday, January 4, 2020

Rest Day

Friday, January 3, 2020

WOD

As Many Rounds as Possible in 20 minutes of:

9 Push press 75 lbs
12 SDHP 75 lbs
24 Push ups

Post number of rounds completed:
Compare to: 100115

Thursday, January 2, 2020

WOD

Every Minute on the Minute for 20 minutes of:
On even minute complete,
7 Pull ups
15 push ups
On Odd minute complete,
15 situps
30 Double Unders
Post # of rounds to comments:
Compare to 170104

Wednesday, January 1, 2020

WOD

HAPPY NEW YEAR!
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,
Post starting point, finishing point and total reps completed to comments.