102810 WOD

|AMRAP 20


95/65# Snatch X 10


Push-Up X 20

post result here!

092710 WOD

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Push Press
3-3-3-3-3

AMRAP 12

50/35# DB Push Press X 8
Burpee X 8
50/35# DB Walking Lunge X 8 (4 Ea. Leg)

Warm ups are posted on the whiteboard

Post bragging  rights here!









in this photo: Valerie Matney

091910 WOD

Back Squat 5-5-5

6 Rounds:
95/65# Front Squat X 10
Ring Dip X 10
Toes-To-Bar X 10

warm up are posted on the whiteboard

post comments here

091710 WOD

"Nancy"

5 Rounds:
400m Run
95/65# Overhead Squat X 15

Reminder Warmups are posted on the whiteboard

Start a fray...post comments here!

091510 WOD

3 Rounds

800m Run
Pull-Up X 30

Don't forget warmups are posted on the whiteboard and post results here!

Commerate 9-11 WOD

"Always to be best, and to bedistinguished above the rest." - Homer, The Iliad

315/205# Deadlift X 11

225/155# Back Squat

X 11

40% of Bodyweight

Weighted Pull-Up x 11

185# Clean and

Jerk X 11

185# Front Squat X 11
Muscle-Up
135# Snatch X 11
135# Thruster X 11
45# Weighted 15' Rope

Climb X 11

1 Mile Run w/45# Vest

090710 WOD

5 Rounds

315/185# Deadlift X 7

Double-Under X 21

Warm ups are posted on the whiteboard

Post comments and results here!

083110 WOD

Press

5-5-5

AMRAP 12

135/95# Push Press

Jerk X 5

Burpee X 10

Sit-Up X 15

Don't forget the warm ups on the white board AND post bragging rights ;-) here!

082410 WOD

Holy Quick

3 Rounds:

Wall-Ball x 20
Push-Up X 30(W/ Hand Release)
Sit-Up X 40

Don't forget the warm-ups!

Start "The stoke" comment here for results

081910 WOD

|

Overhead Squat
3-3-3-3-3

4 Rounds For Weight
Snatch Grip Deadlift
Power Snatch
Snatch
OHS

post comment and results here

WOD 081710

Deadlift 10 RM

Alternating Tabata

DL/Burpee16 rounds of :20 on/:10 off

185# for men

135# for women

So round 1 will be DLs, round 2 burpees, round 3 DLs, until you hit 8 rounds of DL and 8 rounds of burpees.

post results and comments here

WOD

"Elizabeth"

21-15-9

- 135/95# Clean (Full squat)
- Ring Dip










*Don't forget warm ups are posted on the white board

POST TIMES AND COMMENTS HERE

WOD

30/24" Burpee Box Jump X 30
40m Shuttle x 2
Burpee x 30
...40m Shuttle X 2
30/24" Box Jump X 30
40m Shuttle X 2

A 40m Shuttle is done by sprinting 10m, changing direction and sprinting back 20 yards, then changing direction again and sprinting 10 yards through the original starting point.

Back Squat 5-5-5-5-5

AMRAP 12

45/35# OH Walking Lunge X 30 (15 Each Leg)
Ring Dip X 15

073010 WOD

"The Chief"


Max rounds in 3 minutes of:
135/95# Power Clean X 3
Push-Up X 6
Squat X 9
Rest 1 minute

072910 WOD

21-15-9

75/55# Thruster
75/55# Back Squat
75/55# Push Jerk

072810 WOD

3 Rounds


Burpee Pull-Up X 15
Jumping Squat X 15
Clapping Push-Up X 15

*remember this week is all de-load workout

072410 Unconventional WOD

072310 WOD

|

"The Beast"

5 Rounds
185/115# Power Clean X 10
30/24" Box Jump X 10
100m Run

This workout is a benchmark workout at a friend's gym. It is very explosive and will be a challenge. Shoot for under 20 minutes, sub 15:00 is excellent.

072210 WOD

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Overhead Squat
5,5,3,3,1

3 Rounds:
Toes-To-Bar X 30
95/65# OHS X 21