20150701

Warm up:
 50 Double Unders
 40 Jumping Jacks
 30 Up-Down Plank
 20 Body Squats
 10 Burpees

Strength:
1 RM Over Head Squats

WOD:
12 Min AMRAP
  12 Front Squats 155/105 lbs
  12 Mad Russians 45/25 lbs
  250m run

Mobility:

20150630

Warm up:250 m run
2 rds
5 Burpees
10 Thrusters 45lbs/PVC
25 Double Unders or 50 singles

WOD: 5 RFT
5 Weighted Pull-ups
10 Weighted Pistols (5ea leg)
10 Weighted Push-ups

Mobility:

20150629

Warm Up:
Roxanne

WOD:
Death by Clean & Jerks

Mobility:

20150626

Warm Up:
3 min Jump Rope
Dynamic Stretching

WOD: Pyramid
1 min Up-down planks
10 Bent rows 135/95 lbs
15 Push press 135/35 lbs
20 Burpees
2 min AMRAP Hang power cleans 135/95 lbs
20 Burpees
15 Push press 135/95 lbs
10 Bent row 135/95 lbs
1 min Up-down planks

Mobility:

20150625

Warm up:
Sally up

Oly:
6x2 Snatch 80-85%

WOD: 3 RFT
250m run
75 Squat Jumps

Acc:
2x AMRAP GHD Hip Raises
2x 1min Hammer Slams

20150623

Warm Up: 3 min Jump Rope
Roxanne

WOD: 12 min AMRAP
Strict Pull ups - 1 for girls/2 for guys (increase pull ups by 1 for girls and 2 for guys each round)
10 Butterfly Sit-ups

Mobility:

20150622

Warm Up: 250m run
2 rds
5 Burpees
5 Squats
5 Push ups
6 Lunges
5 Med ball Cleans
5 Med ball Push press

Strength:
1 RM Clean & Jerk

WOD:
3 rds for time
10 Front Squat 155/105 lbs
10 KTE

Mobility:

20150619

Hero WOD! 


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Warm up: 250m Run
2rds
10 Burpees
10 Squats
10 Push ups
12 Lunges
10 Med Mall Cleans
10 Push Press

WOD: DT
5 rds For time.
12 Deadlifts 155/110 lbs
9 Hang Power Cleans 155/110 lbs
6 Push Jerk 155/110 lbs

Mobility: Lacrosse Ball Recovery 

20150618

Warm Up:
Sally Up

Strength:
Last 3x5 Back Squat (+ 5 lbs)

WOD: 10 min AMRAP
20 KBS 53/35 lbs
10 T2B
 5 Box Jumps w/ 2sec pause in the loaded position.

Mobility:

20150617

Warm up:

WOD: Tabata
Tabata Push ups
250m Run
Tabata Ring Rows
250m Run
Tabata Pull ups
250m Run
Repeat

Mobility:

20150616

Warm up:
250m run
Tabata:
  Burpees
  Med ball Cleans
  Med ball Push Press
  Planks

Strength:
1 RM Snatch

WOD:
Grace

Mobility:

20150612

Warm up:

WOD: 25 min AMRAP
25 Double Unders
10 Push ups
5 Box Jumps
50 Double Unders
20 Push ups
10 Box Jumps
75 Double Unders
30 Push ups
15 Box Jumps....

etc....

Mobility:

20150610

Warm up:

WOD:
4 rds
6 Shoulder Press 135/95 lbs
3 MU
1 min AMRAP Butterfly Situps

Mobility:

20150608

Warm up:
Roxanne

Strength:
3x5 Back Squat (+5lbs)

WOD:
Helen
3rds
400m run
21 KB Swings 53/35 lbs
12 Pull ups

Mobility:

20150605

Warm Up:
2 rds
10 Burpees
10 Squats
10 Push ups
10 Lunges
10 Med ball Cleans
10 Med ball Push Press

WOD: Fartlek Run
Run 2 min at conversation pace,
Run 1 min at 5k Race pace

Mobility:

20150604

Warm up:
3 min Jump Rope
Sally up

Strength:
3x5 Back Squat (+5lbs)

WOD:
10 min EMOM
3 Position Snatch

Acc:
2x AMRAP GHD Back Raises

20150602

Warm up:
3 min Jump Rope
Tabata: Burpees
             Mountain Climbers
             Up and Down Plank
             Lunges

WOD:
10 min AMRAP
5 HSPU
5 MU
250m run

Mobility: