1/31/2017

WOD: 12 Min AMRAP
10 Front Squats 75# max
10 Push Press 75# max
10 Wall Balls
10 Box Jumps
Jog 2 Laps

1/30/2017

WOD: "Cindy"
5 Pull ups
10 Push Ups
15 Air Squats

1/26/2017

WOD: Strength day, choose 3 of the following

1. Back Squat 5x 5
2. Bench Press 5 x 5
3. Power Cleans 5 x 3
4. Push Press 5 x 5
5. Strict Press 5 x 8
6. DB Floor press 5 x 8
7. Thrusters 5 x 8
8. Front Squats 5 x 5

1/23/2017

WOD: For Time
with a partner complete:
125 Wall Balls
100 Pull ups
75 Cals on the rower
50 DB Snatches

1/20/2017

Strength: Power Cleans 5 x 3

Post Strength work:
50 med ball sit ups
50 good mornings

1/19/2017

WOD: For time

25 Push ups

50 Toes to Bar or abmat sit ups

Jog 8 Laps around gym

75 Push Press 65# max

150 Double unders or 300 Singles

1/18/2017

WOD: Strength
Back Squat 5x5
then,
10 minutes to complete:
21-15-9
Strict Pull ups
Strict Presses 75# max

1/17/2017

WOD: TABATA Mash - up
One round is:
:20 Deadlift
:10 Rest
:20 Push ups
:10 Rest
:20 KB Swings
:10 Rest
:20 Sit ups
:10 Rest

Repeat for 8 Rounds

1/12 & 13/2017

WOD: Deck of Cards workout
Diamonds => Burpees
Hearts => Squats
Spades => Sit ups
Clubs => ?? Class Choice

1/11/2017

WOD: 10-8-6-4-2
Box Jumps
Deadlift max 205#

1/10/2017

WOD: Strength
5 x 5 Front Squat

5 x 3 Deadlift

1/09/2017

WOD:
For time:
40 Back Squats
40 Bar Facing Burpees

then,

For time:
20 Clean and Jerks

1/06/2017

Strength: Power Cleans 5 x 3

WOD: 12 min EMOM
20 Wall Balls
40 Double Unders or 100 Singles

1/05/2017

Strength: Back Squat 5x5

WOD: 12 Min EMOM
1 - 15 Sit ups
2 - 15 Wall Balls

1/04/2017

Strength: 3 x 5 Front Squats

WOD: 10 Min AMRAP
7 Front Squats
14 Deadlifts
42 Double unders or 142 Singles

1/03/2017

WOD: 12 min EMOM
1 - 3 Down and Back Sprints
2 - 10 Back Squats (moderate weight)