20170228

12 min amrap

3 rope climb 15ft
12 push press 135/95
50 double unders

20170227

50-40-30-20-10

shoulder to overhead 75/55
med ball clean 20/14

20170224

OPEN WOD 17.1

20170223

Snatch 1-1-1-1-1-1-1


OPEN WOD 17.1

20170222

4 rounds

against a 2 min clock:

9 deadlifts 115/75

6 shoulder to overhead 115/75

3 front squat 115/75

Max burpees in remaining time

rest 2 min

*score is total burpees

20170221

SURPRISE

SHOW UP AND FIND OUT ;)

FAMILY DAY

NO CLASSES

20170217

Surprise :)

20170216

Shoulder press

3-3-3-3-3-

20170215

"White"
5 rounds(25 min time cap)

3 rope climb(sub 15 pull up &15 squat)
10 toes to bar
21 overhead walking lunge 45/35
400m run or 16 lengths of gym

20170214

5 rounds, each for time

10 cal air bike
8 wall ball
6 Db snatch, alt 40/55
4 hand release push up
2 box jump overs 20/24

20170213

6 min AMRAP

10 goblet squats
5 man makers

rest 3 min

6 min AMRAP

10 jumping squats
5 hspu

20170210

Partner Wod
25 min AMRAP

25 alt DB snatch 35/25
50 hand release push up
25 deadlift 155/105
50 wall ball 20/14

20170209

clean and jerk
1-1-1-1-1-1-1

20170208

6 min AMRAP

9 Back squat
6 Burpee
3 Push Press

20170207

21-15-9

calorie on AB
thruster 95/65

rest as needed

21-15-9

calorie row
toes to bar

20170206

Death by Deadlift 185/125

then:

"Annie"

50-40-30-20-10

double under
sit ups

20170203

For Time:

30 wall ball 20/14
200m farmer carry
50 double under

20170202

Push Jerk

3-3-3-3-3

20170201

10-9-8-7-6-5-4-3-2-1

snatch 95/65
overhead squat 95/65
burpee