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)

March 22nd

WOD 

” 2K Row”
 Row 2,000 meters as fast as possible.

March 21st

WOD
 

1. Overhead Squat
5 x 1, climbing
2. Front Squat
5 x 1, climbing
3. Back Squat
5 x 1, climbing 

March 20th

WOD
 

 1. Deadlift
3 x 3

2. "Belly Flop"
21 - 15 - 9
Row for Calories
Burpees 

March 19th

WOD
 

21 - 15 - 9

 Wall Balls (20, 14)
Pull Ups
Thrusters (95, 65)
Box Jumps (24, 20)

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)