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

Tuesday, November 22, 2016

4 x

20 Dumbell Lunges
10 Floor Press
20  Floor Wipers 


Monday, November 21, 2016

Yay its Monday!


4 ROUNDS

35 Wallballs (unbroken with 5 burpee motivation)
12 T2B


Sunday, November 20, 2016

Friday, November 18, 2016

Thursday, November 17, 2016

5 X

7 OVHS
7 T2B
7 HSPU
7 T2B





Wednesday, November 16, 2016

4 rounds

10 lunge clean thrusters
20 sit ups



Tuesday, November 15, 2016

40 HPC 135/95

everytime you put the bar down:
10 burpees
2 180 pull ups

Monday, November 14, 2016

22-16-10

Weighted Step up -  Step back Lunge
Push Press
T2B

Friday, November 11, 2016


They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them.
11 min AMRAP:

11 squat cleans
11 push press
11 burpees
11 box jumps
11 calorie row
11 thrusters
11 pull ups
11 HSPU
11 dips
11 OVHS
11 sit ups

then  run 1k


or

18 min AMRAP


11 deadlifts
11 burpees
11 pull ups
11 cal row

Thursday, November 10, 2016

30 Medicine Ball Thrusters then

7 rounds

3 pull ups
4 hspu
7 air squats

then:

30 Medicine Ball Thrusters





Wednesday, November 9, 2016

4 rounds

10 Single arm thrusters
10 Pistols
10 Ring Push ups



Tuesday, November 8, 2016

20 Squat Cleans

then 3 rounds

15 box jumps
30 sit ups

20 squat cleans

Monday, November 7, 2016

7 rounds

7 thrusters
7 T2B
28 Double Unders

Thursday, November 3, 2016

3 rounds

10 burpee Lunge
10 push press
10 SA Dumbell Ground to OVH

Wednesday, November 2, 2016

500m row
50 AS
10 sit ups

400m row
40 AS
10 sit ups

300m row
30 AS
10 sit ups

200m row
20 AS
10 sit ups

100m row
10 AS
10 sit ups

Tuesday, November 1, 2016

5 rounds

20 wallballs
15 box jumps
10 t2b