Workouts

Monday 12.4.17 WOD: "Lift Off WOD" Complete as many rounds as possible in 12 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups Men use a 45-lb. barbell and 24-in. box Women use a 45-lb. barbell and 20-in. box Tuesday 12.5.17 WOD: 1RM Snatch 1RM Clean & Jerk Wednesday 12.6.17 (in the back building) WOD: 5 Rounds for...

Monday 11.27 3RFT 500m Row 20 Burpees Box Jumps (24/20") 10 Snatch [anyhow] (135/95) Tuesday 11.28 "Till You Quit" 5 Rounds In 2 Minutes Complete 300' Empty Sled Push with remaining time Max Rep Sandbag Squats (100/70lbs) Wednesday 11.29 For Time 15 Push Jerks (Rx = 50% of 1RM Deadlift, if scaling use same weight you did...

Monday WOD: AMRAP x 15 100 Ab Mat Sit-Up Buy In with remaining time AMRAP 100' Plate OH Walking Lunge (45/25 lbs) 20 Push-Ups (score the lunges as 1 rep) Tuesday WOD: 3RFT 1k Row 42 KB Swings (53/35 lbs, use DB's if we run out of KB's) 21 Pull-Ups Wednesday WOD: For Load 5-5-5-5-5 Thruster (from rack) EMOM x 6 5 Weighted...

Monday 5 rounds for time of: Row 250 meters 45-lb. thrusters, 25 reps 15 toes-to-bars Tuesday 5-5-5-5-5 for load Power Clean & Shoulder Press Wednesday Death by 2 Cal Air Bike Death by Burpee Box Jump Over Thursday Diane 21-15-9 Deadlifts HSPU Friday AMRAP x 20 10 C2B Pull-Ups 20 Pistols 40 Double Unders...

Monday: 21-15-9 Deadlift (225/155) DB Thrusters (45/25 lbs) Tuesday "T.K." AMRAP x 20 6 Strict Pull-Ups 8 Box Jumps (36/30") 10 KB Swings (2/1 pood) Wednesday 10-1 Front Squats (185/125 lbs) Run 200m After Each Set Thursday 1RM Snatch "Isabel" Friday 3RFT 50 Wallball Shots (20/14 lbs) 10 Clean & Jerks (135/95 lbs)...

Monday Mary or Cindy your choice Tuesday "Push Press (no racks, everyone has their own barbell) 1-10-1-20-1-30 (score is total weight lifted' sets have to be unbroken, rest in between) EMOM x 6 5 Weighted Dips (box dip scale) 5 BO Rows Wednesday 50-40-30-20-10 Double Unders SIT UPS 10 Deadlifts after each round 315/225 lbs Thursday "Nancy" 5RFT 15 Overhead Squats 400m...