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Monthly Archives: January 2017

Wednesday, February 1, 2017

Back Squat: 4 x 4 (across)

Deadlift: 4 x 2 (across)

3 Rounds For Quality:
10 Walking lunges, per leg
15 DB Curls, per arm
20 Banded Good Mornings

By |January 31st, 2017|WOD|Comments Off on Wednesday, February 1, 2017

Tuesday, January 31, 2017

Teams of 2 
For Time
100 Wallballs 20/14
40 Jerks 135/95
40 Chest-to-bar Pull-ups

75 Wallballs 20/14
30 Jerks 165/115
30 Chest-to-bar Pull-ups

50 Wallballs 20/14
20 Jerks 205/145
20 Chest-to-bar Pull-ups

By |January 30th, 2017|WOD|Comments Off on Tuesday, January 31, 2017

Monday, January 30, 2017

WOD
For Total Time
500m row
21 Power Cleans 135/95

-rest 5 minutes-

750m row
15 Power Cleans 165/115

-rest 5 minutes-

1000m row
9 Power Cleans 205/145

By |January 29th, 2017|WOD|Comments Off on Monday, January 30, 2017

Saturday, January 28, 2017

WOD
For Time
1500m row
75 Double Unders
50 Back Squats 185/135
75 Double Unders
1500m row
*bar can be taken from rack if needed

By |January 27th, 2017|WOD|Comments Off on Saturday, January 28, 2017

Friday, January 27, 2017

Strength, Clean & Jerk: 4 x 2
WOD
For Time
15 burpees over the bar
5 Clean & Jerks 225/155
12 burpees over the bar
4 Clean & Jerks 225/155
9 burpees over the bar
3 Clean & Jerks 225/155
*10 minute time cap

By |January 26th, 2017|WOD|Comments Off on Friday, January 27, 2017

Thursday January 26, 2017

Strength, Back Squat: 3-1-2-1-1-1
WOD
For Time:
(1) 3 Rounds
10 Deadlifts 315/205
25 Squats

-rest 3 minutes-

(2) 3 Rounds 
10 Deadlifts 225/155
25 Squats

By |January 25th, 2017|WOD|Comments Off on Thursday January 26, 2017

Wednesday, January 25, 2017

Weightlifting Wednesday
Lynne
5 Rounds For Max Reps
Bench Press, Bodyweight
Strict Pull-ups
*rest as needed between sets and movements. Post reps for both exercises in all rounds.

By |January 24th, 2017|WOD|Comments Off on Wednesday, January 25, 2017

Tuesday, January 24, 2017

TEAM TUESDAY & BRING A FRIEND!
Teams of 2
AMRAP 10
100 Thrusters 95/65
Remaining Time, max calorie row

-rest 1 minute-

AMRAP 10
100 Box Jump Overs 24/20
Remaining Time, max power cleans 135/95

-rest 1 minute-

AMRAP 10
100 Wallballs 20/14
Remaining Time, max burpees over bar
*one partner working at a time. score is calorie row + power cleans + burpees

By |January 23rd, 2017|WOD|Comments Off on Tuesday, January 24, 2017

Monday, January 23, 2017

Strength, Bent Over Row: 4 x 8

Accessory: 3 Rounds For Quality
100′ Double Overhead KB Carry
15 Reverse Flies
1 minute active bar hang
12 Ring Rows 
1 minute weighted plank

By |January 22nd, 2017|WOD|Comments Off on Monday, January 23, 2017

Saturday January 21, 2017

For Time
50 Calorie Row
18 Overhead Squats 95/65
18 Chest-to-bar Pull-ups

-rest 4 minutes- 

40 Calorie Row
15 Overhead Squats 95/65
15 Chest-to-bar Pull-ups

-rest 4 minutes- 

30 Calorie Row
12 Overhead Squats 115/75
12 Chest-to-bar Pull-ups

-rest 4 minutes- 

20 Calorie Row
9 Overhead Squats 115/75
9 Chest-to-bar Pull-ups
*40 minute time cap

By |January 20th, 2017|WOD|Comments Off on Saturday January 21, 2017

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