FRIDAY DEC 23

WARM UP

20 K2E

20 wall balls

20 situps

WOD

4 Rounds for time

25 Lunges

25 Leg lifts

25 HSPU

THURSDAY DEC 22

WARM UP

Bear crawls 25

DU 20

Leg lifts 25

WOD

"DANNY"

Amrap 20 min

30 Box jumps

20 push press

30 Pullups

WEDNESDAY DEC 21

WARM UP

30 Bench dips 

500m row

WOD

"BWR7"

5 rounds for time

50 Squats

100 jump rope

TUESDAY Dec 20

WARM UP

50 Mtn Climbers

800m run

WOD

"STAY ON TRACK"

for time

10,9,8,7,6,5,4,3,2,1 burpees

2,4,6,8,10,12,14,16,18,20 situps

MONDAY DEC 19

WARM UP

50 Leg lifts

250 Jump rope

WOD

On the minute for 30 min 

"CHELSEA"

 5 Pullups

10 Pushups

15 Squats

FRIDAY DEC 16

WARM UP

100 Pushups

100 Situps

WOD

"CHRISTINE"

3 Rounds for time

Row 500m

12 deadlift (bw)

21 box jumps

THURSDAY DEC 15

WARM UP

30 V-ups

30 HSPU

Run 400m

WOD

"Cottage Cheese and Flying Squirrels -revised" 

4 rounds for time 

25 Pull ups

50 Squats

WEDNESDAY Dec 14

WARM UP

Row 500m

25 Ring rows

WOD

"BW9" for time

50 Burpees

75 Flutter kicks

100 Pushups

150 Situps

TUESDAY Dec 13

WARM UP

5 min DU

100 Flutterkicks

WOD

"FRAN"

21-15-9

Thrusters

Pullups

MONDAY DEC 12

WARM UP

50 Pushups

25 Wallballs

WOD

4 Rounds for time

25 lunges

25 leg lifts

25 KB swings

25 bench dips

FRIDAY DEC 9

WARM UP

50 KB swing

50 Ring rows

WOD

 5 rounds

"200/60"

200 jr

60 situps

THURSDAY DEC 8

WARM UP

50 Pushups

100 Leg Lifts

WOD

"JOHNSON"

Amrap 20 min

9 deadlift

8 muscle ups

9 squat cleans

WEDNESDAY DEC 7

WARM UP

Row 500m

100 squats

WOD

"BWR6"

5 rounds for time

100 Jump Rope

400 m Run

10 Burpees

10 Pull Ups

10 Knees 2 Elbows

MONDAY DEC 5

WARM UP

100 situps

100 Mtn climbers

WOD

"CINDY"

AMRAP 20 MIN

 5 pull ups

10 push ups

15 squats

FRIDAY DEC 2

WARM UP

100 Squats

100 Flutterkicks

WOD

"DIANE"

21-15-9

Deadlift 225/155

Handstand pushups

THURSDAY Dec 1

WARM UP

Row 500m

200 Partner medicine ball situps (100/person)

WOD

"GRACE"

30 Reps for time

Clean and Jerk 135/95

FINISH

500 Jump rope

WEDNESDAY Nov 30

WARM UP

50 flutterkicks

100 Push Ups

WOD

"FOREST"

3 ROUNDS

20 L-Pull Ups

30 Toes to Bar

40 Burpees

FINISH

Work on meeting personal goal today!

TUESDAY Nov 29

WARM UP

50 squats

50 pushups

50 situps

WOD

3 rounds for time

 400m row

20 wallballs

15 lunges-weighted

10 K2E

FINISH

Work on holding back bend/bridge

WEDNESDAY Nov 23

WARM UP

25 leg lifts

50 mtn climbers

WOD

"Team Angie" for time

200 pullups

200 pushups

200 situps

200 squats

Teams of two work together simultaneously to reach 200 of each exercise before moving on.

FINISH

Partner stretching and roll out

TUESDAY Nov 22

WARM UP

Row 500m

20 box jump

WOD

"Randy"

75 Power snatch

FINISH

Skill work