March 17th

WOD
 

21 -15 -9
Thrusters
Power Cleans
Men’s weight: 115
Women’s weight: 80
 

March 16th

WOD
 

 

" Tap "
5 Rounds For Time:
9 Chest To Bar Pull Ups
12 Pistols
15 Power Snatches (95, 65)

March 15th

WOD
 

 1.Thruster 1 Rep Max " 

2."Chugged " 

AMRAP 10: 

7 Jerks (135, 95) 

7 Burpees 

7 Box Jumps (24, 20)

March 14th

” Corked “
10 Handstand Push Ups
15 Wall Balls (20, 14)
20 Kettlebell Swings (53, 35)
25 Deadlifts (185, 135)
100 Double Unders
Then work your way back down the ladder

March 13th

WOD
 

1. Snatch Complex
3 x Power Snatch, Hang Squat Snatch, Squat Snatch, OHS

2. 50 Burpees For Time

March 12th

WOD
 

1A. Back Squat
5    x   5
1B. Pull Ups
20 Reps 
Take as much time as needed while performing Pull Ups in-between sets

2. " Shaker "
3 Rounds For Time:
25 Toes To Bar
25 Box Jumps (30, 24)

March 10th

Warm Up:

WOD
 

Clean and Jerk

1 Rep Max 

March 9th

Warm Up:

WOD
 

"Losing Hand"

3 Rounds For Time:

10 Dumbbell Hang Squat Clean Thrusters

50 Double Unders 

March 8th

Warm Up:

WOD
 

"Saucy Little Bunny"

3 Rounds for Time of:

30 Push Ups

30 KB Swings (70, 53)

30 Cals on Rower 

 "I's so glad I am not a freakin bear... so that I don't have to walk like this all the time!" James K.

March 7th

Warm Up:

WOD

 

Deadlift

3 - 3 - 3

Over Head Squat

3 - 3 - 3

March 6th

Warm Up:

WOD
 

"With a Twist"

5 Rounds For Time:

6 Squat Clean Trusters (135, 95)

12 Burpees 

March 5th

Warm Up:

WOD

 

"The Big Easy"

AMRAP 20 min:

10 Power Cleans(135,95)

10 Wall Ball (20,14)

10 Toes to Bar

March 3rd

Warm Up:

WOD
 

"Team WOD"

In Teams of 2 Complete:

8 x 200 m Runs - Alternate Athletes (each run 4)

200 Double Unders

2K Row (Switch every 250 Meters)

200 Double Unders

8 x 200 m Runs

March 2nd

Warm Up:

WOD

 

"Fight Gone Bad"

3 Rounds For Time of:

1 min of each Movement

Wall Balls (20,14)

Sumo Deadlift High Pulls (75,55)

Box Jumps (20")

Push Press (75,55)

Row (Calories)

March 1st

Warm Up:

WOD

 

"Grace" 

30 Clean and Jerks (135,95)

or 

"Isabel" 

30 Snatches (135,95)

February 29th

Warm Up:

WOD

"ANGIE"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Hope your Birthday was a great one Haile! You rock girl great weight!

February 28th

Warm Up:

WOD

"DIANE"

21-15-9

Deadlifts (225, 155)

Handstand Push Ups

Strength is fun! (there you go Gina!) :-)

February 27th

Warm Up:

WOD

1 Rep Max  Clean

1 Rep Max Bench

1 Rep Max OHS

FRIDAY FEB 24

WARM UP

200 jump rope

50 High knees

25 Bench dips

WOD

3 ROUNDS

25-50-75 Reps

Squats

Pushups

Pullups

Situps

Jim Lord's hands shortly after doing more than 80 pull ups RX.

Michelle also came in her time was around 57:00 and did a lot of difficult pull ups way to go Michelle!

THURSDAY FEB 23

WARM UP

 25 Wallballs

 50 Mtn Climbers

 25 Pushups

WOD

 4 Rounds

30 Lunges

30 Leg lifts

30 Ring rows

Excellence is contagious, as we discipline our bodies and minds we own up to ourselves leading others around us and allowing them to be themselves as well. The more responsible for our actions we are the more room is made for others to feel comfortable being themselves around us... and begin to look for and achieve bigger than life goals!