Thursday, December 1, 2016

10min AMRAP

1 squat clean
1 box jump

add 1 rep each round

100 box jumps no problem...

Wednesday, November 30, 2016

3 rounds

5   pull ups
10 ring dips
20 push ups
40 cal row
80 air squats 

Tuesday, November 29, 2016

7 rounds

5 ring rows
5 lunges (5 each leg)
5 KB Snatch (5 each arm)



Monday, November 28, 2016

27-15-9 (Happy Birthday Megan!!)

Thrusters 95/65
Bar facing burpees



Friday, November 25, 2016

6:15am;
Deck of Death...

9:15am: Partner WOD:




Thursday, November 24, 2016

23-17-11

Ball Slams
Power Cleans
Ring Dips

Wednesday, November 23, 2016

30 Clean and Jerks

aka: “Amazing Grace.” Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing