2/27/15 WOD

2/27/15 WOD

WORKOUT 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap Workout 15.1 Variations Rx’d  (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters […]

2/25/15 WOD

2/25/15 WOD

  3 Rounds of(7 min Cap) 10 K.B.S. 20 Double Unders rest 3 min 3 Rounds of:(7 min Cap) 15 Wall Ball 10 Pullups rest 3 min 3 Rounds of:(7 min Cap) 10 Burpees 10 Box Jumps(24/20)    

2/24/15 WOD

2/24/15 WOD

1) 6 min EMOM of: 7 K.B.S 7 Burpees 2) Find Today’s Heavy Hang Power Snatch in 10 min 3) 4 rounds of 1 min Max Rep K.B. Snatch 1 min Max Rep Hand Release Push Ups 1 min Max Calorie Row rest 1 min  

2/23/15 WOD

2/23/15 WOD

1) 5 mins of: 3 Pull Ups 6 Push Ups 9 Squats 2)Squat Clean and Jerk x3: 8 sets Build as you are able. no more than 10 sec. between each rep 3) 10 round Tabata Mash Up of: Jumping Lunges Sit-Ups  

2/21/15 Team WOD

2/21/15 Team WOD

  Each Person must complete the following: team must finish all reps of a movement before moving on to the next. Row 1000 m ea. 6 H.S.P.U ea 15 Hang Cleans ea. (185/130) 6 H.S.P.U ea 20 Pistols ea. 6 H.S.P.U ea 20 Pistols ea. 6 H.S.P.U ea 15 Hang Cleans ea. (185/130) 6 H.S.P.U ea Row 1000 m ea.

2/20/14 WOD

2/20/14 WOD

1) Build to a Heavy Clean and Jerk in 10 min 2) Complete as many rounds and reps as possible in 15 minutes of: 15 Box Jumps (24/20) 12 Push Press (115/75) 9 Toes-to-bar  

2/18/15 WOD

2/18/15 WOD

1) Snatch x2 ; 12 Sets build as you are able, no more than 10 sec between each rep. be sure to have a full re-set at the bottom. no touch & go 2) 4 min AMRAP of: 5 HSPU 10 Wall Ball rest-1 min Max Double Unders in 2 min 3 min AMRAP of 5 HSPU […]

2/17/15 WOD

2/17/15 WOD

1) 3 rounds of: 6 sec “Founder” hold X3 6-8 K.B. Single Leg RDL (each Leg) 30-45 sec Hand Stand Hold 20-30 Double Unders 2) Dead Lift: Find Today’s Heavy single 2) For Time: 5 Toes 2 Bar 5 KBS 10 Toes 2 Bar 10 KBS 15 Toes 2 Bar 15 KBS 20 Toes 2 Bar 20 KBS  

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