Saturday, December 31, 2022

Rest Day

Friday, December 30, 2022

WOD

As many Rounds as possible in 15 min of:

5 Pull ups

10 Goblet squats 24/16k

20 step walking lunges 2 kb 24k

Post number of rounds to comments:

 

Thursday, December 29, 2022

WOD

 3 Rounds for time of:

5 Pull ups

10 KB swings 24/16k

Farmer Carry 50m

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Overhead Squats

7-5-3-1

Post time and loads to comments:

Wednesday, December 28, 2022

WOD

 As Many Rounds as Possible in 15 min of:

5 Pull ups

6 four count Flutter kicks

10 Box Jumps


Tuesday, December 27, 2022

WOD

5 Rounds for time of:
50 Squats
25 Push ups
Post time to comments:

Monday, December 26, 2022

WOD

10 Rounds for time of:
5 Burpees

10 Kettlebell Swings

Post time to comments:

Sunday, December 25, 2022

Rest Day

Saturday, December 24, 2022

Rest Day

Friday, December 23, 2022

WOD

 Complete For Time:
10 Rounds Every 90 seconds
20 Double Unders
6 pull ups
6 Ground to Overhead 95/65lbs
Post time to comments:

Thursday, December 22, 2022

WOD

Deadlift
3-3-3-3-3 reps
Post loads to comments.

WOD

5 Rounds for time of:
Carry a sandbag 100m, 2 lengths of wt room
9 Burpee Pull ups
15 Kettle bell swings 1.5 pood
Post time to comments:

Wednesday, December 21, 2022

WOD

Complete 6 rounds for time of:
15 reps of Hang Cleans
15 reps of Toes to Bar
Row 200m
Post time to comments:

Tuesday, December 20, 2022

WOD

Complete for time 
10-9-8....3-2-1 reps of:
Turkish Get ups 16k kettle bell
Pull ups
Box Jumps
Post time to comments:

Monday, December 19, 2022

WOD

3 Rounds for time of:
25 goblet Squats 24k
20 Push ups weighted 45/25lbs
Run 200 m ( hydrant and back) or row
Post time to comments:

Sunday, December 18, 2022

Rest Day

Saturday, December 17, 2022

Rest Day

Friday, December 16, 2022

WOD

5 Rounds for time of:

20 Leg Levers

Row 300m

Post time to comments:

Thursday, December 15, 2022

WOD

As Many Rounds as Possible in 20 minutes of:
10 Power Clean and Jerks 95lbs
10 Snatch Balance/Snatch Drops 95lbs
10 Toes to Bar
Post number of rounds to comments:

Wednesday, December 14, 2022

WOD

Front squat
5-3-1-1-1-1-1 attempt one rep max
Post loads to comments

Tuesday, December 13, 2022

WOD

Complete as many rounds as possible in 20 minutes of:
95-lb. squat cleans, 10 reps
10 dips
Post rounds completed to comments.

Fixing the early arm pull with Coach Burgener - [video]

Monday, December 12, 2022

WOD

 Jenny
Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run
Post rounds completed to comments.
JenniferMoreno_th.jpg
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Sunday, December 11, 2022

Rest Day

Saturday, December 10, 2022

Rest Day

Friday, December 9, 2022

WOD

 As Many Rounds as possible in 20 min:

Row 250m

20 Leg Levers

Post number of rounds to comments:

Thursday, December 8, 2022

WOD

 Front Squats

3-3-3-3-3

Wednesday, December 7, 2022

WOD

 As Many Rounds as Possible in 15 min. of:

5 Overhead Squats

15 Push ups

Row 250 m

Post number of rounds to comments:

Monday, December 5, 2022

WOD

 4 Rounds not for time:

6 Front Squats 135lbs

16 Walking Lunges 50/35lbs

15 Leg levers

Post loads used to comments:

Sunday, December 4, 2022

Rest Day

Saturday, December 3, 2022

Rest Day

Friday, December 2, 2022

WOD

 Run a 5K

Post time to comments:

Thursday, December 1, 2022

WOD

As Many Rounds as Possible in 15 minutes of:
10 One legged squats
10-20-30-40 yd shuttle run
20 Sit ups
Post number of rounds to comments: