Monday, October 31, 2022

WOD

5 Rounds for time of:
12 Pull ups
16 DB snatch 30/45lbs
Post time to comments:

Saturday, October 29, 2022

Rest Day

Wednesday, October 26, 2022

WOD

 As Many Rounds as possible in 12 minutes of:

12 Walking Lunges 35lbs Dumb bells

12 Push Press 95lbs

12 Abmat Situps

Post number of rounds to comments:

Tuesday, October 25, 2022

WOD

 For Time:

Row 1000m

---

3 Rounds of:

15 Pull ups

20 Push up

8 Cleans

----

Row 1000m

Monday, October 24, 2022

WOD

 Complete Rounds of 10.9,8,7,6,5,4,3,2,1 reps of:

Oblique Twist

Goblet Squats

Box Step up 24" box

Post time to comments:

 


Sunday, October 23, 2022

Rest Day

Saturday, October 22, 2022

Rest Day

Friday, October 21, 2022

WOD

Hang Snatch
5-5-5-5-5
Post loads to comments:

Thursday, October 20, 2022

WOD

 5 Rounds for time of:
25 Push ups
25 Goblet Squats 16k
25  Abmat Sit ups

Wednesday, October 19, 2022

WOD

Snatch
3-3-3-3
Cleans
3-3-3-3
Post loads to comments:

Tuesday, October 18, 2022

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

Monday, October 17, 2022

WOD

6 Rounds for time of:
40 Double Unders
16 KB Front rack lunge
16 KB Shoulder to Overhead 8 R/8L
Post time to comments

Sunday, October 16, 2022

Rest Day

Saturday, October 15, 2022

Rest Day

Friday, October 14, 2022

WOD

 5 Rounds for time of

10 Burpees

12 Front squats 135/95lbs

10 Cal Ski Erg

Post tine time to comments:

Thursday, October 13, 2022

WOD

Complete as Many Rounds as Possible in 4 min of:
10 Toes to Bar
5 Hang Power Cleans 95lbs/65lbs

AMRAP in 4 min of:
8 Toes to Bar
4 Hang Squat Cleans 95lbs/65lbs

AMRAP in 4 min of:
6 Toes to Bar
3 Hang Squat Cleans Thruster 95lbs/65lbs

Post max number of reps completed:

Wednesday, October 12, 2022

WOD

 Shoulder Press

3-3-3-3

Push Press

3-3-3-3

Push Jerk

2-2-2-2

Post loads to comments:


Tuesday, October 11, 2022

WOD

 Complete as many rounds as possible in 9 minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps
Post number rounds to comments:

Monday, October 10, 2022

WOD

As Many Rounds as possible in 15 min of:
10 Pull ups

15 Push ups

20 Goblet squats

Post number of rounds to comments:

Sunday, October 9, 2022

Rest Day

Saturday, October 8, 2022

Rest Day

Friday, October 7, 2022

WOD

 Complete a 20 min run/row
finish with ROM/WOD

Thursday, October 6, 2022

WOD

As many rounds as possible in 30 minuters:
Complete in teams of 2,
5 Pull ups, team  mate 1
10 Push ups team mate 1
15 squats team mate 1
5 Pull ups team mate 2
10 Push ups team mate 2
15 squats team mate 2
Post number of rounds you and team mate complete:

Wednesday, October 5, 2022

WOD

 3 Rounds for time of:
Row 200m
16 Jumping Lunge
16 V ups
16 Goblet squats 24k
then
Front Squats
4-4-4-4-4

Tuesday, October 4, 2022

WOD

 5 Rounds of max reps of:
30 sec, Push press
Rest 30 sec
30 Double Unders
Rest 30 sec
Post number of reps completed

Monday, October 3, 2022

WOD

 Complete as many Rounds as Possible in 20 min:
10 DB push press Left
10 DB push press Right
10 Goblet squats, 24k
Post number of rounds to comments:

Sunday, October 2, 2022

Rest Day

Saturday, October 1, 2022

Rest Day