Tuesday WOD (9/2/14) Wall Balls and Deadlifts

WB

Front Squat

3-3-3-3-3

Then….

AMRAP in 15 minutes:

10 Wall Ball Shots (20/14)

12 Deadlifts (185/125)

Labor Day WOD (9/1/14) Partner Murph! 8 and 9 AM ONLY!

PUs

Partner “Murph”

For time:
Run 1 mile (together)
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile (togehter)

 

We will only have two classes today!

8 and 9 AM

Enjoy time with friends and family!

Friday WOD (8/29/14) Twenty of this. Twenty of that.

sit ups

Back Squat
1 rep max
Then…
20 Minute AMRAP
Run 200m
20 Push-ups
20 Ring dips
20 Sit-ups
20 Double unders

Thursday WOD (8/28/14) Turkish Get-ups and more

TGU

Turkish Get-ups
1-1-1-1-1-1
Then…
7 Rounds for time:
3 Muscle ups
10 Kb Swings (50/35)
1 Wall Sprint

Wednesday WOD (8/27/14) Deadlifts…

lisa

EMOM for 10 minutes:
3 Deadlifts (65% max)
Then…
3 Rounds for time:
7 Deadlifts (115/95)
7 Thrusters (115/95)
7 Chest to bar pull-ups

Tuesday WOD (8/26/14) Overhead lunges, box jumps, and K2E

Moose

For time:
30 Overhead lunges with plate (45/25)
30 Box Jumps (24″/20″)
30 Knees to Elbows
20 OHL w/plate
20 Box Jumps
20 K2E
10 OHL w/plate
10 Box Jumps
10 K2E

Monday WOD (8/25/14) Kettlebell fun!

Katie and Michelle

AMRAP in 12 Minutes:

6 Burpees

12 Kb Snatch (45/35)

12 Goblet Squats

Friday WOD (8/22/14) Jumping, balls, and more!

WBs

For time:
Complete 2 Rounds:
30 Wall Balls (30/20)
30 Slam Balls (30/20)
Complete 2 Rounds:
15 SDHP (75/55)
Run 400m
Complete 2 Rounds:
50 Double Unders
20 Box Jumps (24″/20″)

Thursday WOD (8/21/14) Lots of Deadlifts

Mike DL

For time:

1 Deadlift (80% of max)

50 Push-ups

50 Sit-ups

2 Deadlifts

40 Push-ups

40 Sit-ups

3 Deadlifts

30 Push-ups

30 Sit-ups

4 Deadlifts

20 Push-ups

20 Sit-ups

5 Deadlifts

10 Push-ups

10 Sit-ups

Wednesday WOD (8/20/14) Upside down again

RR

15 minute AMRAP:
5 Handstand Push-ups
15 Strict Parallel Ring Rows
45 Double Unders