Tuesday

Tuesday

Pre WOD Kettlebell seesaw press 5 X 10 Workout of the Day Every minute on the minute for 14 minutes Even: 3 power cleans (athlete chooses weight) Odd: 10 kettle bell swings (24kg/16kg)  

Memorial Day 2016

Memorial Day 2016

Workout of the Day “Murph” 1 mile run 100 pushups 200 pullups 300 squats 1 mile run If you have a #20 vest, wear it For all the photos from this WOD go to our Facebook page    

Friday

Friday

Pre WOD Bent over barbell rows 4 X 5 Workout of the Day 5 rounds for time 40 abmat sit ups 20 weighted dumbbell step ups (#30/#20) 10 burpees

Wednesday

Wednesday

Workout of the Day Every 3 minutes for 30:00 0:00 3 deadlifts 1:00 3 bench press 2:00 30 double unders Post loads to board Post WOD 2 rounds NFT 20 V Ups 10 strict knees to elbows

Tuesday

Tuesday

Pre WOD Push press 5 X 10 Workout of the Day 6 rounds 2:30 250/200 row 10 hang power cleans (#95/#65) AMRAP ring dips :30 rest Score total ring dips     

Monday

Monday

Pre WOD Back squat 5 X 7 Workout of the Day 15 minutes as many rounds as possible 1 legless rope climb 10 DB snatches (#50/#35) 15 wall ball shots (#20/#14)(10’/9′)    

Saturday

Saturday

Workout of the Day With a partner 6 :00 15 cal row AMRAP KB swings (24kg/16kg) 3:00 rest 6:00 100 meter farmers carry (24kg/16kg( AMRAP burpees 3:00 rest 6:00 50 double unders AMRAP abmat situps    

Friday

Friday

Pre WOD Every minute on the minute for 8 minutes 1 power snatch 1 hang power snatch Workout of the Day Every 3:00 for 18:00 5 deadlifts (#275/#185) 200 meter run Even minutes: AMRAP dumbbell thrusters (#30/#20) Odd minutes: AMRAP ring rows Score total thrusters plus ring rows  

Thursday

Thursday

Pre WOD 4 rounds not for time 5 weighted good mornings 10 dumbbell pullovers Workout of the Day 6 rounds  :30 amrap dumbbell hanging power cleans (#40/#25) :30 rest :30 amrap double unders :30 rest :30 amrap weighted DB step overs :30 rest