11032013

Hero WOD
“Lumberjack 20”
20 DL @275/225#
Run 400m
20 KBS @ 2 pood/1.5 pood
Run 400m
20 OHS @ 115/85#
Run 400m
20 Burpees
Run 400m
20 Pull-ups
Run 400m
20 Box Jumps
Run 400m
20 DB Squat Cleans @ 45#
Run 400m Run

We forgot the Burpees! You’re welcome.

10282013

STRENGTH/SKILL
7 Burpees OTM for 7 minutes

WOD
12 Minute AMRAP
7 Front Squat @135/95#
14 T2B
21 KBS @53/35#

FINISHER
ME Pull-ups

10162013

STRENGTH/SKILL
OTM for 7 Minutes
7 Cleans @ 70% 1RM

WOD
10-9-8-7-6-5-4-3-2-1
DB Evils @ 45/25#
1-2-3-4-5-6-7-8-9-10
Pull-ups

FINISHER
3 x ME HSPU

10132013

PARTNER WOD
3 Rounds:
100m Sprint vs.
OH Plate Lunge
Plank
Ball Slam
Burpee
Jumping Squat

08182013

Partner WOD
Together Complete:
2 Rounds of:
100 Squats
100 Burpees
100 Pull-ups
100 Sit-ups
100 Box Jumps

08162013

SKILL
Pistols (bar assist, band assist, box assist, rolling pistols, box assist)

WOD
“Helen”
3 Rounds:
400m Run
21 KBS @53/35#
12 Pull-ups

TABATA

Meghan Turns 21!

STRENGTH/SKILL
4 x 8 Cleans @ 80% of 1RM

WOD
21 Birthday Burpees then,
5 rounds:
10 Squat Clean Thrusters @95/65#
10 Pull-ups

“AnGie”

HAPPY BIRTHDAY G!

Congrats to everyone who ran the 5k and Half Marathon this morning!

“AnGie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Lily’s Birthday WOD

Lily’s Birthday WOD
Aka “The Hangover”

32 C2B Pull-ups
32 Bar-Facing Burpees
32 OHS @ 95/65#
32 DU
32 Wallball
32 OH Lunges
32 Box Jumps

Then, row 1981 meters

Happy Birthday Lily!

Cindy and Mary

Sunday WOD

“Cindy”
20 minute AMRAP
5 pull-ups
10 push-ups
15 squats

Or

“Mary”
20 minute AMRAP
5 HSPU
10 Pistols
15 Pull-ups