Tuesday, February 24, 2015

15-12-9-6-3

Power Snatch
Ring Dips

5:30 crew:

10min AMRAP

22 air squats
11 toes to bar
5 plyo push ups

Monday, February 23, 2015

5 rounds

5 hand squat cleans
10 bar facing burpees
20 double unders


Sunday, February 22, 2015

Saturday, February 21, 2015

Friday, February 20, 2015

fun friday...





Teams of two:

100 power cleans then 50m OVH walking lunge with #10 plate
100 shoulder to over head then 50m bear crawl





Thursday, February 19, 2015

18-15-12

power cleans
box jumps
push ups


Wednesday, February 18, 2015

7min AMRAP

7 KB Swings
7 Sit Ups
7 Squats



Tuesday, February 17, 2015

15-12-9 reps for time of:
thrusters
pull-ups
   Rest 5 minutes
12-9-6 reps for time of:
thrusters
pull-ups
   Rest 5 minutes
9-6-3 reps for time of:
thrusters
pull-ups

5:30 crew:

21-15-9
thrusters
slam balls

 

Sunday, February 15, 2015

Friday, February 13, 2015

Thursday, February 12, 2015

8 min AMRAP

3 heavy power cleans
15 double unders


Wednesday, February 11, 2015

5x

15 kb swings
10 wallballs
5 pullups



or teams of 3

150 pullups
150 kb swings
then

3 rounds
10 dumb bell burpies
200 m row

Tuesday, February 10, 2015

4 rounds

12 Dumbell Snatch
12 Russian twists with dumbell
4 man makers

Monday, February 9, 2015

3 rounds

35 wallballs
25 sit uos
15 box jumps


Sunday, February 8, 2015

Saturday, February 7, 2015

 Looking for something to do.... :)


Click here to check out this video...

Friday, February 6, 2015

friday fun...

Early morning birthday WOD...


Happy Birthday Terra!


9am crew...


 


Thursday, February 5, 2015

3min AMRAP
10 cal row
5 HSPU
rest 2 min

3 min AMRAP
5 squat cleans
10 burpee box jumps
rest 2 min

3 min AMRAP
25 double unders
15 Hand Power Snatch

Wednesday, February 4, 2015

3 rounds

1 min max reps
Power clean
rest
1 min max reps
pullups
rest 1 min
1 min max reps shoulder press
rest 1 min

Tuesday, February 3, 2015

3 rounds

15 deadlifts
30 situps
60 double unders


Monday, February 2, 2015

4 rounds

12 SA Dumbell Snatch (L)
12 OV Lunge (L)
12 SA Dumbell Snatch (R)
12 OV Lunge (R)
 then
50 situps
bicep curls