Archive for January, 2015

WOD 3 Rounds for time: 50 Lunges, 400 Meter run.

WOD “Open 14.4″ 14 Minute AMRAP: 60-calorie row, 50 toes-to-bars, 40 wall-balls 20/14, 30 cleans 135/95, 20 muscle-ups.

WOD For max load: 150 foot sled push every 2 minutes for 10 minutes. Athletes will have 30 seconds to move a max load 150 feet. Then will rest the… read more →

WOD “Lynne” 5 Rounds for reps: Body weight bench press, Strict Pull-ups.

WOD For time: 3 Rounds of: 20 Burpees, 20 Thrusters 75/55, Rest 3 minutes. 3 Rounds of: 15 Burpees,75/55, 15 Thrusters , Rest 3 minutes. 3 Rounds of: 10 Burpees,… read more →

WOD 4 Rounds for time: 400 Meter run, 25 Kettlebell swings 70/53. If you are worried about being cold – dress warm:) Attention:  We are past the halfway point of… read more →

WOD 12 Minute AMRAP: 1 legless rope climb, 5 Handstand push-ups, 15 Air squats. Remember to wear long socks or pants!! Almost 5 Ingredient Pizza Spaghetti Pie Print So here… read more →

WOD “13.4″ 7 Minute AMRAP: 3 Clean and jerk 135/95, 3 Toes to bar. Reps increase by 3 each round. Attention:  We will be having a 6:30 pm Wod on… read more →

WOD Dead lift ladder: 0-3min 4 reps @ 75%, 3-6min 3 reps @80%, 6-9min 2 reps @85%, 9-12min 1 rep @90%.  

WOD 7 Rounds for time: 100 Meter sprint, 7 Strict pull-ups.