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3, 6, 9…, Thursday, 05-22-14

WOD:

AMRAP in 10 minutes of:
Thrusters, 95/65
Kettlebell Swings, 53/35

Use the following rep scheme: 3-3-6-6-9-9-12-12-15-15….

30 Rounds, Friday, 05-16-14

WOD:
30 Rounds of:
1 Deadlift, 95/65
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Back Squat

Penalty: If you drop or let go of the bar, complete the following:
5 Burpees
7 Toes To Bar
9 Wall Balls

20140516-155200.jpg

Chipper, Friday, 05-09-14

WOD:

AMRAP in four minutes:

Rest three minutes then,

AMRAP in six minutes:

Rest three minutes then,

For time:
500 meter Row
10 Burpee Box Jumps
20 Hand Release Push-ups
30 Toes to Bar
40 Kettlebell Swings
50 Wall Balls
60 Double Unders

20140510-184947.jpg

Barbell Complex, Thursday, 05-08-14

WOD:

3 Sets of:
AMRAP in 6 minutes of:
5 Deadlifts, 95/65
5 Hang Power Clean
5 Front Squats
5 Push Press
5 Back Squats
100 meter Run

Rest two minutes between AMRAPs.

20140508-215623.jpg

OTM, Wednesday, 05-07-14

WOD:

On The Minute for 18 minutes of:
:20 Push Press, 75/55 (rest :40)
:20 Box Jumps
:20 Knees to Elbows

Post reps to comments.

May Day, Thursday, 05-01-14

WOD:

3 Sets of
:30 Push Press, 95/65
:30 Burpee Box Jumps
:30 Row
Rest two minutes

5 sets of:
:30 Hang Squat Clean, 95/65
:30 Burpee over Barbell

20140502-120837.jpg

Deads and BJs, Wednesday, 04-30-14

WOD:

As Many Rounds As Possible in 20 minutes of:

9-7-5
Deadlifts, 155/105
Box Jumps
Rest two minutes after each series.

20140430-222138.jpg

AMRAP x’s 3, Sunday, 04-27-14

WOD:

AMRAP in 10 of:
10 Dumbbell Press
10 Dumbbell Rows
10 Kettlebell Swings
100m Run

Rest three minutes then,

AMRAP in 10 of:
10 Jumping Squats
10 Lunges
10 Side Jumps
100m Run

Rest three minutes then,

AMRAP in 10 of:
10 Hollow Rock
10 V-ups
20 Bicycles
100m Run

20140427-200156.jpg

Cindy for time, Saturday, 04-26-14

WOD:

A. Max Effort Press

B. Max reps of Pull-ups

C. For time:
5 rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats

30 Shoulder to Overhead, 95/65

5 rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats

20140426-165410.jpg

CHIPPER?, Friday, 04-25-14

WOD:
Two rounds for time of:

10 Handstand Push-ups
20 Burpees
30 Front Rack Lunges, 95/65
40 Kettlebell Swing, 1.5/1
50 Calorie Row
60 Double Unders

20140425-114428.jpg

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