Thursday 10/31/12

WOD “Annie” 50 Double unders. 50 Sit-ups. 40 Double unders. 40 Sit-ups. 30 Double unders. 30 Sit-ups. 20 Double unders. 20 Sit-ups. 10 Double unders. 10 Sit-ups.

Wednesday 10/30/13

WOD 30 Bench press 135/95. 150 Foot bear craw. 30 Box jumps. 150 Foot bear crawl. 30 burpees. 150 Foot bear crawl. 15 Bench press 135/95. 75 Foot bear crawl. 15 Box jumps. 75 Foot bear crawl. 15 Burpees. 75 Foot bear crawl.

Monday 10/28/13

WOD 10 Minute EMOM: 3 Power cleans. 3 Front squats. 3 Push jerks. 135/95.

Saturday 10/25/13

WOD In teams of two 20 min AMRAP: 400 meter row. 12 lunges with plate overhead 45/25. 20 jumping pull-ups. Remember yoga at 10am today!

Friday 10/25/13

WOD 3 Rounds for reps and time: 1 Minute max double unders. Max L-sit hold. 1 Minute max reps of overhead squat 75/55. Max pull-up hold. Attention: Saturday morning we will be having yoga @10am.  

Thursday 10/24/13

WOD  5 Minute AMRAP: 6 Kettlebell swings 70/53, 12 mountain climbers. 5 Minute AMRAP: 6 SDLHP with kettlebell 70/53, 6 burpees.  

Tuesday 10/22/13

WOD HERO WOD “DT“ Five rounds for time of: 155/105 pound Deadlift, 12 reps. 155/105 pound Hang power clean, 9 reps. 155/105 pound Push jerk, 6 reps.

Monday 10/21/13

WOD 3 Rounds for time 30 Wallballs 15 Chest to bar pullups  Attention  We will be having Randi Ware again this Saturday for yoga at 10am.