WOD – 5.15.19

Alex

Workout of the Day
For time:
Run 800m
25 Toes-to-bar
50 Wallballs (20#/14#)
25 Toes-to-bar
Run 800m

WOD – 5.14.19

Christine

Workout of the Day
Three rounds:
Complete as many repetitions as possible in 5 minutes of:
15/12 Calorie Row
10 Burpees Over Rower
Immediately into…
Complete as many repetitions as possible in 3 minutes of:
10 Alternating Dumbbell Snatches (45#/25#)
5 Burpees

Rest 2 minutes between rounds.

WOD – 5.13.19

Paul

Workout of the Day
Push Press 3-3-3-3-3 reps

then

Three rounds for time of:
50 Push-ups
7 Bar Muscle-ups
10 Hang Power Cleans (135#/95#)

WOD – 5.12.19

Happy Mother’s Day

Workout of the Day
“Kelly”
Five rounds for time of:
Run 400m
30 Box Jumps (24”/20”)
30 Wallballs (20#/14#)

WOD – 5.11.19

Bri

Workout of the Day
Find a heavy complex of:
1 Hang Pwr Snatch
1 Hang Squat Snatch
1 Overhead Squat

then

For time:
24 Calorie Row
21 Pull-ups
18 Calorie Row
15 Pull-ups
12 Calorie Row
9 Pull-ups

WOD – 5.10.19

Jane

Workout of the Day
50-40-30-20-10 reps for time of:
Alternating Barbell Step-ups (45#/35#)
Sit-ups

WOD – 5.9.19

Drew

Workout of the Day
Eight rounds for quality of:
8 Dumbbell Floor Press
Rest 30 seconds
8 Strict Dips
Rest 30 seconds

then

For time:
Row 1000m
50 Single-arm Kettlebell Snatches (53#/35#)
30 Goblet Cossack Squats (53#/35#)

Alternate arms on the kettlebell snatches every 5 repetitions.

WOD – 5.8.19

Felix

Workout of the Day

Back Squat 5-5-5-5-5 reps

then

Complete the following every 2 minutes for 10 minutes:
15 Medicine Ball Cleans (20#/14#)
50 Double-unders

WOD – 5.7.19

Coach Chris

Workout of the Day
Five rounds for time of:
12 Deadlifts (135#/95#)
9 Hang Power Cleans (135#/95#)
6 Push Jerks (135#/95#)
200m Run

WOD – 5.6.19

Angelica

Workout of the Day
Five rounds for time of:
Run 400m
21 Burpees