Today’s WOD

1-11-20

Grind time Str/Skill:5×1Push PressThrusterPush JerkMAX WOD:25 Burpee Box Jump Overs50 Sit Ups25 Kettlebell Swings25 Thrusters25 Kettlebell Swings50 Sit Ups25 Burpee Box Jump Overs(24/20,53/35,95/65)

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1-10-20

Its Friday, show up, throwdown, crack a cold one! Str/Skill:1a) 5×10 Dumbbell Bench1b) 5×7 Strict Pull Ups WOD: 3min ClockRow 500M & Max HRPU 3min Clock100 D/U (200Singles) & Max Dumbbell Snatch alt.(50/35) 3min ClockRow 500M & Max HRPU  

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1-9-2020

Simple can be rough Str/Skill:5×5 Overhead SquatBuild  WOD: 12min AMRAP3 Wall Walks20 Dumbell Overhead Walking Lunges(50/35) Carried with both hands  

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1-8-2020

Follow directions Str/Skill:6×4 Sumo DeadliftsAgainst Green band@70-85% WOD:30-20-10Wall BallsBurpeesMed Ball Cleans(20/14)

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1-7-2020

Your priorities show in your actions. Str/Skill:5 Sets 7 RepsStrict Press@75% WOD:5rds7 Box Jump Over14 Push Press21 Double Unders(24/20,95/65)

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1-6-2020

Str/Skill:6 sets of 5 repsFront Squats@75% WOD: 15 min AMRAP1Rd of Cindy1Clean & Jerk(155/105) Cindy= 5Pull Ups           10Push Ups           15 Squats  

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1-4-2020

First Saturday, show up! Str/Skill:6×1+1+1Power SnatchSquat SnatchOverhead SquatBuild WOD:4rds20 Weighted Box Step Ups10 Hand Release Push Ups10 Toe 2 Bars5 Power Snatches24/20,50/35,95/65

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1-3-2020

Friday night, show up and break a barrier Str/Skill:7×5 Bench Press@75% WOD:15min AMRAP10 Wall Balls5 Shoulder to Overhead2 Hang Squat Cleans(20/14, 135/95)

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1-1-2020

Start the year of right Str/Skill:5 sets2 Power Cleans1 Squat Clean1 JerkMax WOD:3rds30 Lunges20 Pull Ups10 Clean & Jerks(115/85)

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12-31-2019

Start it all right Str/Skill:5 sets x 7 repsStrict Press@75% 1rm WOD:7min AMRAP25 Double Unders7 BurpeesRest 5min5min AMRAP7 Kettlebell Swings5 Hand Release Push Ups(53/35)

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