50…40…30…20…10 of: Russian Twists…20/14 Toes to Bar Double Unders For Time (15min Time Cap) Post time to comments
Daily WOD
3 Rounds of: 15…10…5 of: Burpee Box Jumps…24/20 KB Swings…70/53 4min Rest (23min Time Cap) Post time and load to comments
6
Apr
4.7.15 TUESDAY “Y2K”
2 Rounds of: 1000m Row 40 HSPU’s…floor 30 Chest to Bar Pull Ups 3min Rest For Time (20min Time Cap) Post time to comments
3 Rounds of: 5min AMRAP of: 21 Hang Cleans…95/65 15 Front Squats…95/65 9 S2OH…95/65 (3 Burpees EMOM) For Total Reps Post total reps and load... Read More
4
Apr
4.5.15 Sunday
EASTER SUNDAY NO CLASSES
With a parter complete: 5 Rounds of: 15 Burpee Tire Flips 200m Med Ball Run…20/14 For Time Post team time and load to comments
5…4…3…2…1 of: Rope Climbs Snatch Complex…135/95 (Complex=2 Snatch, 2 OHS) For Time (16min Time Cap) Post time and load to comments
5 Rounds of: 12 Toes to Bar 20 Double Unders 12 Med Ball Sit Ups…20/14 20 Double Unders 12 Russian Twists…20/14 (Left side, Right side=... Read More
2 Rounds of: 6min AMRAP of: 30 Cal Row 9 Bar Muscle Up (Sub- 12 Pull Ups, 12 Push Ups) 6min Rest For Total Reps ... Read More
3 Rounds of: 400m Run 10 Clean n Jerks…165/105 2min Rest For Time (14min Time Cap) Post time and load to comments
12min AMRAP of: 50 Wall Balls…20/14…10/9 25 Chest to Bar Pull Ups 25 KB Swings…70/53 25 Burpee Box Jumps…24/20″ 25 HSPU’s…25’s 50 Pistols For Total... Read More
28
Mar
3.29.15 SUNDAY
ENDURANCE– “PINEAPPLE EXPRESS” 40min AMRAP of: 10 G.I. Janes 10 Toes to Bar 30 Double Unders (400m Run every 5min) For Total Reps Post total... Read More
With a partner complete the following: 12 Rope Climbs 36 Burpee Box Jumps…24/20″ 72 KB Swings…70/53 800m Med Ball Run…20/14 For Time (18min Time Cap) ... Read More
27
Mar
3.27.15 FRIDAY “15.5”
27…21…15…9 of: Calorie Row Thrusters…95/65 For Time Post time and load to comments
4 Rounds of: 4min AMRAP of: 15cal Row 15 Wall Ball Sit Ups…20/14 4min Rest For Total Reps Post load and total reps to comments
45 Hang Snatch…115/75 45 Burpee Over Bar 800m Run For Time (14min Time Cap) Post time and load to comments
23
Mar
3.24.15 TUESDAY “PULL FROG”
40…30…20 of: Chest to Bar Pull Ups Box Jumps…24/20″ For Time (12min Time Cap) Post time and load to comments
22
Mar
3.23.15 MONDAY “THE BENDS”
2 Rounds of: 8min AMRAP of: 50cal Row 35 Thrusters…115/75 25 Burpee onto plate 8min Rest For Total Reps Post load and total reps... Read More
ENDURANCE– 4 Rounds of: 800m Run 25 KB Swings…70/53 2min Rest For Time Post time and load to comments OLYMPIC– Snatch
With a partner, complete the following: 80 Burpee Box Jumps…24/20″ box 150 Wall Balls…20/14 pounds…10/9 feet 25 Rope Climbs For Time Post team, time and... Read More
20
Mar
3.20.15 FRIDAY “15.4”
8min AMRAP of: 3 HSPU 3 Power Cleans…185/125 6 HSPU 3 Power Cleans…185/125 9 HSPU 3 Power Cleans…185/125 12 HSPU 6 Power Cleans…185/125 15 HSPU... Read More
3.1.15 SUNDAY ENDURANCE– "RUSSIAN BEAR" With a partner complete the following: 3 Rounds of: 2000m Row 100 Russian Twists…20/14 pounds 40 Burpees For Time Post... Read More
2.28.15 SATURDAY "DOUBLE PLAY" 2 Rounds of: 100 Double Unders 30 Burpee Onto Plate 30 Shoulder to OH…115/75 pounds 3min Rest For Time (13min Time... Read More