Monday: WOD: “Helen” 400m Run 21 KBS: Men’s 50# / Women’s 35# 12 Pull Ups 3R4T Tuesday: WOD: Strength: Thrusters/Box Jumps …then… 25 M OH Plate Lunge Row 300/250 M 12 Min AMRAP Wednesday: WOD: “Evil” 30 HSPU (kip) 40 Pull Ups 50 KBS: Men’s 50# / Women’s 35# 60 Sit Ups 70 Burpees for › Read more
Monday: WOD: “Seal Team 6-22” 22 or ea. movement: Pushups; Box Jumps; Pull UPs Back Squats; Push Press; KBS; TTB; Deadlifts; Double Unders; Power Cleans                                                              › Read more
Monday: WOD: “Oblivious” 5 Squat Cleans 20 KBS/200m run/2 rope climbs 20 min AMRAP Tuesday: WOD: “Sally UP!” Backsquat FUN! HSPU/STRICT PULLUP WORK ROWING AND RUNNING Wednesday: WOD: “Sweet Sixteen” 200 Single Unders 16 WB: Men’s 20# / Women’s 14# 16 Pull Ups 16 Sit Ups 5R4T Thursday: WOD: AMBAP/AMMAP as many burpees as possible › Read more
Monday: WOD: BUY IN: 400M Run; 10 WB: Men’s 20# / Women’s 14# 10 Pull Ups 10 Box Jumps: Men’s 24″ / Women’s 20″ 6R4T CASH OUT: 10 HSPU UNBROKEN Tuesday: WOD: Strength: EMOM 6 Min: Front Squats/Turkish Get Ups 10DB SNATCH; 25 Situps 20 GOBLET SQUATS/60 DOUBLE UNDERS 3R4T Wednesday: WOD: “BEYONCE” 7 Burpees › Read more
Monday: WOD: “No Excuses No Regrets” 500M Row 40 Double Unders 30 Plate Jump Burpees 20 Thrusters: Men’s 135# / Women’s 95# …For Time.. Tuesday: WOD: “Crossfit Ninja” 20 SDLHP: Men’s 75# / Women’s 45# 20 Push Press: Men’s 75# / Women’s 45# 10 Box Jumps: Men’s 30″ / Women’s 24″ 200M Run 3R4T Wednesday: › Read more
Monday: WOD: “Bazinga” Strength: Snatch/Weighted Lunges 10 MIN AMRAP: Power Cleans/Double Unders/BF Burpees Tuesday: WOD: “Sheldon” Cash IN: Row 500m then 4 Rounds of : 8 Pushups,8 DL, 8 Pullups,8 Box Jumps Cash OUT: 40 unbroken double unders or 5 min Wednesday: WOD: “Leonard” 3R4T : 10 KBS, 200m Run, 20 Jumping Squats Strength: OHS/HSPU › Read more
Monday: WOD: “Team Series Event 1” 9 – 15 – 21 Thrusters (95/65) Bar Facing Burpees for time Tuesday: WOD: “Team Series Event 4 Revised” 100 Cal Row 50 TTB for time Wednesday: Strength: 3-C & J EMOM for 6 min Rest 4 min then: WOD: 10 Min AMRAP of: as many unbroken double unders › Read more
Monday: WOD: “Cindy” 5 Pullups 10 Push ups 15 Squats 20 min AMRAP Tuesday: WOD: 3 Squat Cleans EMOM then, 21-15-9 TTB & Burpees Wednesday: WOD: Odd Couple: Push Press/Double Unders then, 36′ of Burpee Broad Jump 12 Med Ball Cleans; 15 min AMRAP Thursday: WOD: Master’s Final WOD 2013 (version) 100 Double unders, 100 › Read more
Monday: WOD: “DT” 12 Deadlifts: Men’s 155# / Women’s 105# 9 Hang Cleans 6 Push Jerks 5R4T Tuesday: WOD: Strength: Back Squats/Even: burps/situps Thrusters : Men’s 95# / Women’s 65# 1 Ascending each min until cannot complete Wednesday: WOD: 20 MB Cleans 2 Rope Climbs 20 Double Unders 20 min AMRAP Thursday: WOD: 7 min › Read more
Monday: WOD: “Labor” Deadlifts , Box Jumps Calorie SKI; Burpees 21-15-9 Reps …For Time… Tuesday: WOD: “Snatch” 10 Min Strength: Snatch then 150 Double Unders every time you mess up, do 10 Wall Balls: Men’s 20# 10′ / Women’s 14# 9′ Wednesday: WOD: 20 min AMRAP 10 Squat Cleans: Men’s 95# / Women’s 65# 10 › Read more

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