Wednesday, November 30, 2022

WOD

Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

Tuesday, November 29, 2022

WOD

5 Rounds for time of:
20 Sandbag step ups
20 1 arm dumb bell snatches 40/25lbs
50m Buddy Pull
Post time to comments:

Monday, November 28, 2022

WOD

50-40-30-20-10 reps for time of:
Dumbbell Thrusters  35lbs/25lbs
Sit ups

Then complete 3 rounds of 10 reps of Pull ups, strict, not timed
Post time completed to comments

Sunday, November 27, 2022

Rest Day

Saturday, November 26, 2022

Rest Day

Friday, November 25, 2022

WOD

3 Rounds for time of:
25 goblet Squats 24k
20 Push ups weighted 45/25lbs
Run 200 m (once around the building)
Post time to comments:

Thursday, November 24, 2022

WOD

 Happy Thanksgiving


Complete as many reps as possible in 15 minutes of:

10 push ups
20 Squats
Post reps completed to comments.

Wednesday, November 23, 2022

WOD

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

Tuesday, November 22, 2022

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:

Monday, November 21, 2022

WOD

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girl and rounds completed to comments.

Sunday, November 20, 2022

Rest Day

Saturday, November 19, 2022

Rest Day

Friday, November 18, 2022

WOD

12 Minutes of ascending ladder of:
3 Front Squats 115/85lbs
2 Toes to Bar
1  Burpees
Post total number of reps to comments:

Thursday, November 17, 2022

WOD

5 Rounds for time of:
500m Row
8 Box jumps
8 DB Thrusters 40/30lbs
Post time to comments:

WOD

5 Rounds for time of:
20 Goblets Squats 24/16k
20 Push ups
Post time to comments:

Tuesday, November 15, 2022

WOD

Complete as many rounds as possible in 20 minutes of:
40 cal Row
30 Air Squats
20 Kettle Bell Swings
10 Pull ups
Post number of rounds to comments:

Monday, November 14, 2022

WOD

7 Rounds for time of:
9 Ring Dips
12 Ball Slams
15 Pull ups
Post time to comments:

Sunday, November 13, 2022

Rest Day

Saturday, November 12, 2022

Rest Day

Friday, November 11, 2022

WOD

 Run 5K
Post time to comments:
Use your phone app to plot your course!

Thursday, November 10, 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

Wednesday, November 9, 2022

WOD

Strength
Back Squats
5-3-3-1-1

Tuesday, November 8, 2022

WOD

 Complete for 4 rounds for max reps:
1 min max reps of double unders
1 min max reps of kettle bell swings
1 min max reps of box jumps
1 min max reps ball slams
Rest 2 minutes
Post total reps for each movements, and total reps completed.

Monday, November 7, 2022

WOD

3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box
Scroll for scaling options.
Post time to comments.

Sunday, November 6, 2022

Rest Day

Saturday, November 5, 2022

Rest Day

Friday, November 4, 2022

WOD

12:00 minute Ascending Ladder

1 Burpee

2 Toes to Bar

3 Kettle bell swings

1,2,3/2,4,6/ 3,6,9/4,8,12

post number of reps completed

Thursday, November 3, 2022

WOD

Every Minute on the Minute for 16 min of:
 8 Strict push ups
 8 Pull ups

Wednesday, November 2, 2022

WOD

Strength
Front Squats
4-4-4-4-4
Post time to comments 

Tuesday, November 1, 2022

WOD

AMRAP in 15 minutes of:
15 cal Row
10 Burpees over Rower
10 Toes to Bar
Post time to comments: