Saturday WOD 20150425

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Lifting Skills
Squats

-Then-

Partner WOD

Friday WOD 20150424

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Deadlift

5-5-3-3-3+

-Then-

4 Rounds of:
As many reps as possible in 3 minutes of:
20 Double Unders
5 Kettlebell Swing 70/35
*Rest 1 minute between rounds. 

Post loads and reps to comments.

Thursday WOD 20150423

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Partner WOD

40 Alternating Wallballs 20/14
40 Tandem Burpees
40 Alternating Box Jumps 24/20
40 Tandem Russian Kettlebell Swings 53/35
40 Alternating Medball Sit-Ups 20/14
40 Tandem Goblet Squats 53/35
Partner Run 600m

Post times to comments.

 Everyone can benefit from this.

Wednesday WOD 20150422

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Happy Birthday Sarah!!

Shoulder Press

5-5-3-3-3+

-Then-

3 Rounds for time of:

350m Run
50m Lunge
40 Sit-Ups
20 Medball Cleans 20/14
10 Toes to Bar

Post loads, reps and times to comments,

Tuesday WOD 20150421

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Back Squat

5-5-3-3-3+

-Then-

As many rounds as possible in 10 minutes of:

Sprint 40 yards
Max Rep Plyo Push Ups

Post load and reps to comments.

Monday WOD 20150420

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Happy Birthday JW!

For Time:
490m Run
49 KBS 53/35
49 Double Unders
49 Wallballs 20/14
49 Pull Ups
49 Box Jumps
49 SDLHP 53/35
490m Run

Post Time to Comments

Friday WOD 20150417

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Happy Birthday JW!!!

*We will do JW’s birthday WOD monday

No 6:30 or 7:30 classes tonight!

Deadlift

5-5-5-5-5+

-Then-

4 Rounds for time of:

400m Run
5 Clean and Jerks 155/105
10 Box Jumps 30/24
20 Push-Ups

Post loads, reps and times to comments.

Thursday WOD 20150416

DSCN1906Happy Birthday Cindy!!!

As many reps as possible in 15 minutes of:

10 Hand Stand Push-Ups
10 Chest to Bar Pull-Ups
20 Wallballs 20/14
20 Toes to Bar
30 Burpees
30 Unbroken Double Unders
40 Russian Twists 45/25
40 Heal Grabs

Post total reps to comments.

Wednesday WOD 20150415

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Shoulder Press

5-5-5-5-5+

-Then-

2 Rounds For Reps:

30 Seconds Max Effort Russian Kettlebell Swings 70/53
30 Seconds Rest
30 Seconds Max Effort Plyo Push-Up
30 Seconds Rest
20 Seconds Max Effort Russian Kettlebell Swings 70/53
20 Seconds Rest
20 Seconds Max Effort Plyo Push-Up
20 Seconds Rest
10 Seconds Max Effort Russian Kettlebell Swings 70/53
10 Seconds Rest
10 Seconds Max Effort Plyo Push-Up
30 Second Rest

Lunge 200m
*When done with second round go directly into lunges.

Post loads and reps, total plyo push ups and KBS to comments.

Tuesday WOD 20150414

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Every minute on the minute for 10 minutes:
Even: 3 Position Snatch (Floor, Above Knee, Mid Thigh)
Odd: 10 Over the Bar Burpees

-Rest 5 Minutes-

As many reps as possible in 10 minutes of:

5 Wallballs 20/14
5 Toes to Bar
10 Unbroken Double Unders

Post loads and total reps to comments.

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