Monday WOD 20150706


Back Squat



Every minute on the minute for 14 minutes of:

Even: 3 Thrusters 135/95
Odd: Max Effort toes to Bar

Post weights and total toes to bar to comments.

Friday WOD 20150703


10 rounds for time of:
3 Handstand push-ups
6 pound Deadlift 225/155
12 Pull-ups
24 Double-unders


Enlarge image

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Post times to comments.

Thursday WOD 20150702


4 Rounds for time of:

400m Run
10 Box Jumps 30/24
10 Wallballs 20/14
10 Toes to Bar
10 Ring Dips

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Wednesday WOD 20150701


20 Minutes to work up to a heavy complex:

Power Clean+ Front Squat+ Push Press+ Split Jerk


As many reps as possible in 7 minutes of:


Post weights and total reps to comments.

Tuesday WOD 20150630


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post total rounds and reps to comments.

Monday WOD 20150629


Turkish Get-Ups
5X5 Each Side


7 Rounds For Time of:

200m Run
5 Burpees
10 Wallballs 20/14
15 Sit-Ups

Post weights and times to comments.

Saturday WOD 20150627


For Time:

200m Run
20 Russian Kettlebell Swings 53/35
20 Sumo Deadlift High-Pull 53/35
20 Goblet Squats 53/35
400m Run
30 Kettlebell Snatches 15R/15L 53/35
30 Kettlebell Cleans15R/15L 53/35
30 Kettlebell Push Press15R/15L 53/35
600m Run
40 Over Head Kettlebell Lunges 15R/15L 53/35
40 Goblet Squats 53/35
40 Russian Kettlebell Swings 53/35

Post times to comments.

Friday WOD 20150626





As many reps as possible in 12 minutes of:

10 Ring Dips
20 Double Unders
5 Squat Cleans 135/95

Post weights and total reps to comments.

Thursday WOD 20150625


Partner WOD

Card Game

Spades: Russian Twists 20/14
Clubs: Over Head Lunge 45/25
Hearts: Sit-Ups
Diamonds: Medball Cleans 20/14

Joker1: 4 Rope Climbs 
Joker2: 600m Run

Post times to comments.

Wednesday WOD 20150624


Shoulder Press



4 Rounds For Time of:

50 Double Unders
20 Burpees
5 Thrusters 135/95

Post weights and times to comments.


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