WOD

March 28 – April 2, 2016

Monday: WOD: SOUTH CENTRAL REGIONAL Modified #4 15 WallBalls 15 Pullups 15 Pistols 15 one arm db snatches 5 Rounds for time… Tuesday: WOD: SOUTH CENTRAL REGIONAL Modified #5 Deadlift Box Jump 21-15-9 reps for time… Rest 2 minutes, Run 1 mile for time… Wednesday: WOD: SOUTH CENTRAL REGIONAL #2 & #3 7 min OHS […]

March 28 – April 2, 2016 Read More »

March 21 – March 26, 2016

Monday: Odd Couple: Power Snatch WOD: “LADY” 10 Power Cleans (135/95) 15 Box Jumps (24/18) 20 Squats Tuesday: WOD: “Chrissy” 500m Row 12 Deadlifts – Bodyweight 21 Burpees 3R4T Wednesday: Odd Couple: FRONT SQUATS WOD: ” BERTHA” 1 WallBall, 2 Lunges 2 WallBalls, 4 Lunges EMOM until you can complete in that minute. If below

March 21 – March 26, 2016 Read More »

March 14- March 19, 2016

Monday: WOD: “Lahcen” 800m Run : Deadlift (10k#/7k#) 400m Run : Squat (5k#/3.5k#) 200m Run : STOH (2.5k#/1.75k#) for time… You pick reps and weights for total pounds; one bar, no rack Tuesday: WOD: “Backwards” 100 DU : 90 Situps : 80 Squats : 70 Lunges 60 Supermans : 50 KBS : 40 Box Jumps

March 14- March 19, 2016 Read More »

March 7 – March 12, 2016

Monday: WOD: “Annie” Odd Couple Deadlift or Back Squat Then 50-40-30-20-10 Sit Ups/Double Unders ….For Time…. Tuesday: WOD: “I” 9 Back Squat: Men’s 135# / Women’s 95# 9 Burpees 15 Box Jumps: Men’s 24″ / Women’s 20″ 15 min AMRAP Wednesday: WOD: “Love” 8 C&J: Men’s 115# / Women’s 75# 14 Pull Ups 14 Push

March 7 – March 12, 2016 Read More »

Feb.29 – March 5, 2016

Monday: WOD: “Diane” 21-15-9 Reps Deadlift: Men’s 225# / Women’s 150# HSPU For Time Tuesday: WOD: “Got It” 11 Thrusters: Men’s 95# / Women’s 65# 11 Burpees 15 Min AMRAP Wednesday: WOD: “R.I.P” Odd Couple; Power Cleans 40 Double Unders 11 Push Press: Men’s 115# / Women’s 75# 10 Min AMRAP Thursday: WOD: “Randy” 75

Feb.29 – March 5, 2016 Read More »

Feb. 21 – Feb. 28, 2016

Mon: WOD: “IN HOUSE COMP #1 2015” “STRONG MAN’S ALLEY” 400M RUN 10 DEADLIFTS(225/155) 10 BURPEES 10 PULLUPS 3R4T (15 MIN CUTOFF) Tues: WOD: HSPU BUY IN 3 ROUNDS OF : 5 C&J; 3 WALL CLIMBS; 1 ROPE CLIMB CASH OUT: 800M RUN Wed: WOD: “IN HOUSE COMP #3 2015” “NEED FOR SPEED” 500M ROW

Feb. 21 – Feb. 28, 2016 Read More »

Feb. 15 – Feb. 20, 2016

Mon WOD: “SPIDERMAN” 2 – 15′ Rope Climbs 100 m Run 10 Squat Cleans (155/105) 5R4T Tues WOD: “HULK” EMOM: 1 Complex of : (10min) Power Clean,Push Press, Backsquat, OHS WOD: 25 Double Unders 10 TTB 10 Pushups 15 min AMRAP Wed WOD: “WONDER WOMAN” 5 Pullups 10 Pistols 15 DB Snatches 20 min AMRAP

Feb. 15 – Feb. 20, 2016 Read More »

Feb. 1- Feb 6, 2016

Monday: WOD: 100 Double Unders (buy in) 10 Power Cleans (95/65) 1 Sled Push 10 WallBalls (20/14) 5R4T Tuesday: Odd Couple: Deadlift/pushups WOD: 10 min AMRAP 10 Push Press (95/75) 10 T2B Wednesday: WOD 2 Cleans EMOM (175/115)(10 MIN) Then, Death by 10m Sprints Burpee Box Jumps Thursday: WOD: “Scott” 1 min Hang Cleans (95/65)

Feb. 1- Feb 6, 2016 Read More »

Jan 25- Jan 30, 2016

Monday: WOD: “Jackie” 1,000M Row 50 Thrusters @ 45# 30 Pull Ups for time… Then, Run 1 mile for time Tuesday: WOD: “Fabian” Odd Minute: 7 Deadlifts (205/135) 7 Box Jumps (24/18) Even Minute: 48’Lunge /48′ Run/ 5 Burpees 20 Minute AMRAP Wendesday: WOD: “In Over My Head” HSPU Men-4 Women-2 (Every min on the

Jan 25- Jan 30, 2016 Read More »