• 19, Apr. 2013

    19, Apr. 2013

    WOD:  4 Min. AMRAP

    8 Burpee Box Jumps 30/24

    9 Hang Power Cleans 115/85

    Rest 1 Min. 

    3 Min AMRAP

    5 Pull Ups 

    10 Deadlifts 115/85

  • 18, Apr. 2013

    18, Apr. 2013

    WOD:  Pyramid 1 to 10 down to 1

    muscle ups

    ring dips

    toes to rings

    skin the cats

  • 17, Apr. 2013

    17, Apr. 2013

    WOD:  10 Min. AMRAP

    7 Deadlift (210/155)

    2 Rope Climbs

  • 16, Apr. 2013

    16, Apr. 2013

    WOD:  For Time

    21 Toes to Bar

    15 Lateral Box Jumps (24/20)

    9 Turkish Get Ups

    15 Squats

    21 GHD Situps

  • 15, Apr. 2013

    15, Apr. 2013

    WOD:  6 Rounds For Time

    3 Ground To Overhead (185/115)

    6 Chest to Bar Pull Ups

    9 Hand Release Push Ups

  • 11, Apr. 2013

    11, Apr. 2013

    WOD:  3 Rounds For Time

    12 Deficit HSPU

    9 Toes To Rings

    10 Weighted Lunges ( Using a Barbell 135/95 )

     

     

  • 10, Apr. 2013

    10, Apr. 2013

    WOD:  Karen

    150 Wall Ball (20/14)

  • 9, Apr. 2013

    9, Apr. 2013

    WOD:  For Time, 9 Reps Each

    Body Weight Deadlift

    Push Ups

    Body Weight Clean and Jerk

    Pull Ups

    Body Weight Snatch

    Squats

    Body Weight Split Jerk

    Toes To Bar

    100 ft Hi Knee Run

  • 8, Apr. 2013

    8, Apr. 2013

    WOD:  For Time

    20 Supine Ring Pulls

    50' Bear Crawl

    30 Thrusters Alternating Front and Back (45/35)

    50' Bear Crawl

    15 Supine Ring Pulls

    150' Bear Crawl

    30 Over The Bar Squats

    200' Bear Crawl

  • 5, Apr. 2013

    5, Apr. 2013

    WOD:  Open WOD 13.5

    4 Min AMRAP

    15 Thrusters (100/65)

    15 Chest To Bar Pull Ups

    If 90 reps are completed in less than four minutes, then you ccontinue on for an 8 min AMRAP.

    If 180 Reps are completed in less than 8 minutes then continue on to 12 min AMRAP and so on. 

  • 4, Apr. 2013

    4, Apr. 2013

    WOD:  6 Min. AMRAP

    7 KB Swings (53/35)

    20 Double Unders

  • 3, Apr. 2013

    3, Apr. 2013

    WOD:  8 Rounds For Time

    Wearing a 20# Vest

    100 M Sprint

    2 Muscle Ups

    Rest 1 Min. 

  • 2 Apr. 2013

    2 Apr. 2013

    WOD:  Every 2 Min For 20 Min. 

    1 Snatch (115/85)

    2 Hang Snatches (115/85)

  • 1, Apr. 2013

    1, Apr. 2013

    WOD:  6 Rounds For Time

    10 Ring Push Ups

    12 Lunges

    1 Rope Climb

    3 HSPU

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