Saturday April 21

WOD 

" Fire Alarm" 

6 Rounds For Time: 

20 Box Jumps (24, 20)
20 Kettlebell Swings (53, 35)
200 Meter Run

Friday April 20

WOD 

AMRAP 10:
30 Double Unders
15 Snatches (75, 55)

Thursday April 19

WOD 

Muttled 

AMRAP 15: 

10 Front Squats (155, 105)
10 Kettlebell Swings (70, 53)
10 Burpee Box Jumps
10 Toes To Bar

 Cash Out

 800m Run for Time

Wednesday April 18

WOD 

“Prairie Fire” 

12 HSPU’s
 2 Power Cleans
 10 HSPU’s
 4 Power Cleans
 8 HSPU’s
 6 Power CLeans
 6 HSPU’s
 8 Power Cleans
 4 HSPU’s
 10 Power Cleans
 2 HSPU’s
 12 Power Cleans

Tuesday April 17

Skill - Work on Pull Ups 

WOD 

"Daniel" 

For time: 

50 Pull-ups
400 meter run
21 Thrusters (95, 65)
800 meter run
21 Thrusters (95, 65)
400 meter run
50 Pull-ups

 "Holly Crap!"

Monday April 16

WOD 

"Purple Drank" 

4 Rounds For Time: 

6 Deadlifts (315, 215)
 12 Ring Dips
 40 Double Unders

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