Wednesday

Sep 30, 2015

Pre WOD Weighted Barbell Step Ups6 X 6(3R/3L) Workout of the Day 9/30/20153 rounds for time 500 meter row 21 burpees 400 meter run


Tuesday

Sep 29, 2015

Pre WOD Every 2:00 for 14:00, complete.. Power Clean3 reps Front Squat2 reps Push Jerk1 rep Workout of the Day 9/29/2015In 12 minutes climb as far up ladder as possible 3 pullups 30 double unders 6 PU's 30 double unders 9 PU's 30 double unders 12/30, 15/30 etc.....


Monday

Sep 28, 2015

Pre WOD After each set of deadlifts, perform 15 hollow rocks Deadlift5 X 5 Workout of the Day 9/28/20155 rounds 3:00 200 meter run AMRAP kettlebell swings (24kg/16kg) 1:00 rest Score is total KB swings


Friday

Sep 25, 2015

Pre WOD Bench Press5-5-3-3-1-1- ME 50% of 1 Rep Max


Thursday

Sep 24, 2015

Pre WOD 8 cycles, not for time Snatch1 rep Hang Snatch High Pull1 rep Hang Snatch Pull1 rep Snatch Grip Deadlift1 rep Workout of the Day 2/24/201510 minutes as many rounds as possible 10 thrusters (#95/#65) 10 pullups


Wednesday

Sep 23, 2015

Pre WOD Single Leg Deadlift4 X 10(5R/5L) Workout of the Day 9/23/20155 rounds 3:00 400/300 meter row AMRAP front squats (#95/#65) 1:00 rest


Tuesday

Sep 22, 2015

Pre WOD Push Jerk7 X 2 Workout of the Day 9/22/201516 minutes as many rounds as possible 100 meter run 10 box jumps (24"/20") 20 russian twists (#45/#25)


Monday

Sep 21, 2015

Pre WOD Perform a max effort set of hand release pushups between each set of squats Back Squat5 X 5 Workout of the Day 9/21/20155 rounds for time 21 wall ball shots (#20/#14)(10'/9') 15 kettlebell swings (24kg/16kg) 9 burpees


Friday

Sep 18, 2015

Pre WOD Every minute on the minute for 10 minutes, complete.. Deadlift5 reps-even minutes Strict Toes to Bar10 reps-odd minutes Workout of the Day 9/18/201515 minutes as many rounds as possible 200 meter run 10 strict pullups


Thursday

Sep 17, 2015

Workout of the Day The Bear 5 rounds for Max Weight 7 Cycles of following equals 1 round: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Bar may not be set down during round Load must increase every round