WOD – 11.13.18

Ezra

Workout of the Day
Complete as many rounds as possible in 18 minutes of:
25 Russian Swings (70#/53#)
25 Sit-ups
250m Row
25 Sit-ups

WOD – 11.12.18

Thank You!

Workout of the Day
“The Chief”
Max rounds in 3 minutes of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Squats

Rest 1 minute.

Repeat for a total of 5 cycles.

WOD – 11.11.18

Lauren & Meg

Workout of the Day
“Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds

Rest 4 minutes between rounds.

*In this workout you will increase the weight each round, going for a max load in the final round. There is no time component and you can rest anywhere, at any time except on the ground (even to re-grip).

WOD – 11.10.18

Coach Chris

Workout of the Day
For time:
50 Strict Pull-ups

then

Five rounds for time of:
10 Deadlifts (245#/165#)
50 Double-unders

WOD – 11.9.18

Christy

Workout of the Day
“Elizabeth”
21-15-9 reps for time of:
Squat Cleans (135#/95#)
Ring Dips

WOD – 11.8.18

Maria

Workout of the Day
For time:
21 Bar Muscle-ups
50 Sit-ups
15 Ring Muscle-ups
50 Sit-ups
9 Rope Climbs
50 Sit-ups

WOD – 11.7.18

Bonnie

Workout of the Day
Ten rounds, each for time of:
Row 250

Rest 60 seconds between efforts.

WOD – 11.6.18

Kenny

Workout of the Day
Front Squat 7-7-7-7-7 reps

then

30-20-10 reps for time of:
Medicine Ball Cleans (20#/14#)
Burpees

WOD – 11.5.18

Eve

Workout of the Day
Tabata Push Jerk (95#/65#)
Rest 3 minutes
Tabata Chest-to-bar Pull-up
Rest 3 minutes
Tabata Push-up
Rest 3 minutes
Tabata Hang Power Snatch (95#/65#)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

WOD – 11.4.18

Coach Rob

Workout of the Day
For time:
30 Calorie row:
30 Hang Power Cleans (135#/95#)
30 Box Jump Overs (24”/20”)