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Blog 2017-05-19T14:11:14+00:00
504, 2018

WOD: Friday 4/6/18

“Power Trip”
AMRAP 15:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double Unders

404, 2018

WOD: Thursday 4/5/18

“Mean Machine”
3 Rounds:
3:00 Calorie Row
2:00 10m Shuttle Runs
1:00 Burpees
Rest 2:00

304, 2018

WOD: Wednesday 4/4/18

“50-50”
Teams of 3:
AMRAP 7:
50 Push Press (95/65)
50 Push Press (1115/80)
AMRAP Push Press (135/95)

rest 3 minutes

AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (155/105)
AMRAP Back Squats (185/135)

rest 3 minutes

AMRAP 7:
50 Hang Power Cleans (115/80)
50 Hang Power Cleans (135/95)
AMRAP Hang Power Cleans (155/105)
*ideally use one bar for each team

204, 2018

WOD: Tuesday 4/3/18

“Christine”
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20”)

104, 2018

WOD: Monday 4/2/18

“The Other One”
AMRAP 7:
3 Kettlebell Swings (53/35)
3 Goblet Front Squats (53/35)
3 Burpees
6 Kettlebell Swings (53/35)
6 Goblet Front Squats (53/35)
6 Burpees
9 Kettlebell Swings (53/35)
9 Goblet Front Squats (53/35)
9 Burpees
12 Kettlebell Swings (53/35)
12 Goblet Front Squats (53/35)
12 Burpees
Continue adding 3 reps….

3103, 2018

WOD: Sunday 4/1/18

“Green Day”
3 Rounds of:
AMRAP 4: Row for Calories
On the 0:00 – 15 Abmat Sit-Ups
On the 1:00 – 12 Abmat Sit-Ups
On the 2:00 – 9 Abmat Sit-Ups
On the 3:00 – 6 Abmat Sit-ups

Rest 2:00 between rounds

3003, 2018

WOD: Saturday 3/31/18

“Mind Eraser”
With a partner AMRAP 20:
14 Power Cleans (135/95)
14 Burpees
200 Meter Run (Together)
*Split reps

2903, 2018

WOD: Friday 3/30/18

“Jump”
AMRAP x 9
15 Thrusters
60 Double Unders

2803, 2018

WOD: Thursday 3/29/18

Goat Day
EMOM x 20
Minute 1: Goat 1
Minute 2: Goat 2

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