Saturday April 14

WOD 

" RumRunner " 

 1000, 800, 600, 400, 200m Run
with a 250m Row 

and 1 Minute Rest between rounds.

Friday April 13

WOD 

1. Overhead Squat
 1 heavy rep

2. Snatch Balance
 1 heavy rep

3. Snatch
 1 heavy rep

Thursday April 12

WOD 

"Satan's Whiskers " 

3 Rounds For Time: 

10 Chest to Bar Pull Ups
10 Front Squats (165, 115)
10 Burpees 

Wednesday April 11

I hope everyone isn't too sore from yesterday, :-)

WOD 

" DT " 

5 Rounds For Time: 

12 Deadlifts 
9 Hang Power Cleans
6 Jerks

Tuesday April 10

WOD 

" Chelsea" 

On the minute for 30 minutes: 

5 Pull Ups
10 Push Ups
15 Air Squats

Monday April 9

WOD 

AMRAP 12:

 60 Calorie Row
50 Hand Release Push Ups
40 Games Style Box Jumps (24, 20)
30 Kettlebell Swings (53, 35 )
20 Front Squats ( 185, 135)
10 Muscle Ups

and

50 Burpees for Time

Saturday April 7

WOD 

 Team Wod

 
As Many Reps as Possible in 20 mins. 

Teams of 3, one person per station: 

1 minute Double unders
1 minute abmat sit ups
1 minute Ball Slams (30/20)
1 minute Rest

Friday April 6

WOD 

" Sugar Daddy "
21 - 15 - 9
Deadlifts (225, 155)
400 Meter Run

Thursday April 5

WOD 

1. Press
5 x 1

2. Push Press
5 x 1

3. Push Jerk 
5 x 1

Wednesday April 4

WOD 

 " Earthquake " 

4 Rounds For Time: 

21 Wall Balls (20, 14)
15 Power Cleans (135, 95)
9 Burpee Pull Ups

Tuesday April 3

WOD 

1. Back Squats
5 x 3

2. " Afterburner " 

5 Rounds For Time: 

12 Thrusters (65, 45)
200 Meter Run

Monday April 2

WOD 

" Nate " 

AMRAP 20: 

2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings ( 70, 53)

Saturday March 31

WOD 

3 Rounds for Max Reps of: 

1 minute Overhead Squats (95,65)
1 minute Burpees
1 minute Toes To Bar

Friday March 30

WOD 

" Liquid Cocaine " 

5 Rounds For Time: 

5 Clean and Jerks (155, 105)
10 Chest To Bar Pull Ups

Thursday March 29

WOD 

" Christine " 

3 Rounds For Time: 

500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps

Wednesday March 28

WOD 

1. Power Clean
10 Rep Max (touch and go) 

 2. Overhead Squat
15 Rep Max 

 3. Push Press
20 Rep Max

Tuesday March 27

" Sizzurp "

 
5 Rounds For Time:

 15 Deadlifts (225, 155) 

35 Abmat Sit Ups

Monday March 26

"ANNIE"

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups

____________________________

"KAREN"

150 Wall Ball

March 24th

WOD 

AMRAP 10:
10 Push Jerks (135, 95)
20 Pull Ups
30 Double Unders

March 23rd

WOD 

" Straight Up"
AMRAP 12:
7 Overhead Squats (75, 55)
7 Burpee Box Jumps (24, 20)
7 Kettlebell Swings (70, 53)