Monday Odd Couple Hang Cleans WOD: 75 TTB – everytime you break Run 100m for time… Tuesday WOD: 50 Squat Clean Thrusters (95/65) for time… Wednesday Odd Couple Front Squats WOD: 30 Power Cleans (95/65) 20 Power Cleans (135/95) 10 Power Cleans (155/115) Run 200m between each round and after last round Thursday WOD: 5 […]
July 07 – July 12, 2014 Read More »
Monday Odd Couple : front squats WOD: 1. Row Test with a Partner 2. HSPU Ascending Each Min Until Cant Complete Tuesday WOD: “Bad Hair Day” Pull Ups KBS: Men’s 50# / Women’s 35# 200M Overhead Plate Carry: Men’s 45# / Women’s 35# Reps of 30, 25, 20, 15, 10, 5 …For Time… Wednesday WOD:
June 30 – July 05, 2014 Read More »
Monday WOD: “Mary” 5 HSPU 10 Pistols 15 Pullups 20 min AMRAP Tuesday Odd Couple: Snatches WOD: Burpees 1 on each min ascending until can’t complete Rest 3 min , Row 1000m Wednesday Odd Couple Back Squats WOD: 10 Push Ups 10 KBS: Men’s 50# / Women’s 35# 4R4T Thursday WOD: 25 Double Unders 25
June 23 – June 28, 2014 Read More »
Monday 10 min Odd Couple: FS odd/TTB even WOD: 5 Pullups 10 Pushups 15 Squats 200m Run 5R4T Tuesday WOD: 250m Row 10 Double Unders 20 WallBalls 30 Situps 40 Push Press (75/45) 20 min AMRAP Wednesday 10 Min Odd Couple: Deadlift even/HSPU odd WOD: 5 KBS 10 OHS 10 min AMRAP Thursday WOD: 800M
June 16 – June 21, 2014 Read More »
Monday Odd Couple: Deadlift or Front Squat WOD: 25 KBS 50 Air Squats 3R4T Tuesday WOD: 15 Pullups 1 Sled Push 15 Box Jumps 5R4T Wednesday Odd Couple: DB Shoulder Press WOD: 1 Mile for time Rest 5 min 1 Mile for time Thursday WOD: 100 Thrusters Everytime you break, Row 200meters for time… Friday
June 9 – June 14, 2014 Read More »
Monday WOD: “I’m Out – Knockin it Down” 200M Run 25 Backsquats 200M Run 25 Frontsquats 200M Run 25 OHS Men’s #75 / Women’s #45 2R4T Tuesday WOD: Odd Couple Strict Pull Ups(odd) HSPU (even) 100 Burpees …For Time.. Wednesday WOD: Regional WOD 2011 Deadlift: Men’s 275# / Women’s 185# Box Jumps: Men’s 24″ /
June 2 – June 7, 2014 Read More »
Monday CLOSED for MEMORIAL DAY Tuesday WOD: Strength: Deadlift and BackSquat WOD : 1 min of HSPU 1 min of Pullups 6min AMRAP Wednesday WOD: “GROWING PAINS” 10 Double unders EMOM/7 min 2 KBS : 2 THRUSTERS 4 KBS : 4 THRUSTERS AND SO ON (ADDING 2 REPS) FOR 15 MINUTES Thursday WOD: “Buried with
May 26 – May 31, 2014 Read More »
Monday WOD: 200M Run to Start Then 5R4T of: 10 Power Snatches 12 OHS: Men’s 95# / Women’s 65# Ending with 200M Run Tuesday WOD: “Row’d Kill” 1min Row: Men’s 275m / Women’s 235m 1min Burpees until 50 burpees are completed Wednesday WOD: Odd Couple Front squats 1 Box Jump –> 1 Pull Up First
May 19 – May 24, 2014 Read More »
Monday odd couple Front Squats then, 12 min AMRAP 100m Run – 10 Burpees 200m Run – 10 Burpees 300m Run – 10 Burpees 400m Run – 10 Burpees Tuesday 10 DB Snatches 100m Run 1 Sled Push 10 TTB 8R4T Wednesday odd couple : DEADLIFT WOD: ” Back yard blitze” 5 pullups on the
May 12 – May 17, 2014 Read More »
Monday WOD: “Helen” 400m Run 21 KBS: Men’s 50# / Women’s 35# 12 Pull Ups 3R4T Tuesday WOD: “Hulk Thrusters” Hulk Strength Thrusters …then… Row Relay Row 250M 25m oh plate lunge: Men’s 45# / Women’s 25# 4R4T Wednesday WOD: “Evil” 30 HSPU (kip) 40 Pull Ups 50 KBS: Men’s 50# / Women’s 35# 60
May 05 – May 10, 2014 Read More »