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5rds

10 Power Cleans, 135/95
15 Ring Pushups

Warmup

Dynamics
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Posted on 05/18 at 04:00 AM



Rattler

4 Rounds
Work for 1 Minute
Kettle Bell Swings, 1.5/1
Double Unders
Ab Mat Situps

Warmup
3rds
10 Supermans
10 Pushups
Power Skip for Hieght (crease to crease)
10 OH Squats
10 Hip Raises


Posted on 05/17 at 04:00 AM



Hells Bells

3rds
400m Run
30 Burpees
5 Rope Acents, 15ft (tape line) - Scale, 15 absolutely strict pullups, rings are a good idea but not a must

22min Cap

Warmup
Spend a couple of minutes discussing rope climbing techniques
2rds
30y Bear Crawl
30 Russian Twist, 20/14 every touch is 1
20 Steps Walking Lunge
20 Jumping Jacks
10 Dips


Posted on 05/16 at 04:00 AM



Guerrilla

500m Row
Then
3rds
40yds Plate Push, 45/25
15 Deadlifts, 225/135
10 HSPU
Then
500m Row

20min Cap

Warmup-

Coaches Pick
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Posted on 05/15 at 04:00 AM



Get Down

12min AMRAP
12 OH Squats, 115/85
12 C2B Pullups
12 Box Hops, 24/20 (games standard)

Warm up -
Dynamics


Posted on 05/14 at 04:00 AM



Teams Again

Team WOD
20 Minute AMRAP
30 Wall Ball 20#/14#
40 Hand Release Push Ups
50 Ab Matt Sit ups
50 Dead Lifts 155#/105#
2 Laps W/Med Ball
Count your rounds.


Posted on 05/12 at 06:35 AM



Isabel

Isabel
30 Snatches135#/95#
for time.

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Posted on 05/11 at 04:00 AM



Heavy Deads

15-9-6
Dead Lift 275#/155#
Ring Dips
Up Downs
for time.
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Posted on 05/10 at 04:00 AM



Sott Press

4 Rounds
10 Box Hops 24/20
15 Pull ups
10 Sott Press 45#/35#
15 Sit ups
250 Meter Row
Warm up 2 Rounds of:
1 lap, 15 Jumping Jacks, 20 Over Head Russian Twist
10 Over head Squats, 10 Grass Hoppers R+L=1
****There will be a 7:00 PM Class tonight!****
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Posted on 05/09 at 05:12 AM



KBs

12 Minute AMRAP
10 Kettle Bell Swing 2/1.5 Pood
10 Kettle Bell Sumo Dead Lift High Pulls 2/1.5 Pood
5 Burpees
Count your rounds.
Warm up - Dynamics
Strength - Push Press 3 X 3
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Posted on 05/08 at 04:00 AM



The Chief

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.
There are 18 reps for each round, count each rep.

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Posted on 05/07 at 04:00 AM



Outlaw WOD

30 Over the box Burpees, 24/20
30 T2B
30 Push Jerks, 135/95
1000m Row
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Posted on 05/05 at 04:00 AM



15min AMRAP

5 Hang Power Snatches 95/65
10 Box Hops
15 Wall Balls

Warmup
500m
3x burgner warmup
400m run


Posted on 05/04 at 04:00 AM



Alter

8rds
20 seconds of ring dips
10 seconds of rest
20 seconds of dead lifts 225/135
10 seconds of rest

Then
50 T2B, 5 min cap

**No confusion:
Do 20 seconds of ring dips, rest 10 seconds, do 20 seconds of dead lifts, rest 10 seconds. Do this for 8 rounds totaling 8 minutes, at the completion of the 8 rounds do 50 T2B for time.**

Warmup-.

Coaches Pick


Posted on 05/03 at 04:00 AM



J.J.

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

**Only do parallette HSPU’s if you have mastered HSPU’s, a great scale for the parallettes if you’re not quite there yet is bumper plates**

Warmup-
3rds
10 OH Squats
10 Situps
10 Dips
10 Hip Raises
10 Supermans
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Posted on 05/02 at 04:00 AM



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