WOD – 1.23.18

Christy

Workout of the Day
21-15-9 reps for time of:
Power Cleans (135#/95#)
Push Jerks (135#/95#)
Burpees Over Bar

WOD – 1.22.18

Mike

Workout of the Day
For time:
90 Squats
60 Toes-to-bar
30 Muscle-ups

WOD – 1.21.18

Beth

Workout of the Day
Complete the following every minute on the minute for 10 minutes:
10 Ground-to-overhead
5 Burpees-to-plate

Men use 45# plate.
Woman use 25# plate.

WOD – 1.20.18

WOD Review

Workout of the Day
Teams of 3
For time:
100 Calorie Row
100 Deadlifts (135#/95#)
80 Calorie Row
80 Hang Power Cleans (135#/95#)
60 Calorie Row
60 Front Squats (135#/95#)
40 Calorie Row
40 Push Jerks (135#/95#)
20 Calorie Row
20 Squat Clean Thrusters (135#/95#)

Only one athlete works at a time.

WOD – 1.19.18

Molly

Workout of the Day
Three rounds for time of:
100 Double-unders
50 Wallballs (20#/14#)

WOD – 1.18.18

Agnes

Workout of the Day
Three rounds, each for time of:
21 Box Jump Overs (24”/20”)
15 Kettlebell Swings (53#/35#)
9 Muscle-ups

Rest 3 minutes after each round.

WOD – 1.17.18

Jaison

Workout of the Day
In 20 minutes find a heavy:
2 Rep Back Squat

then

27-21-15 reps for time of:
Back Squats (165#/115#)
Handstand Push-ups

Racks allowed.

WOD – 1.16.18

Margherita

Workout of the Day
Complete as many reps as possible in 4 minutes of:
30/20 Calorie Row
20 Burpees
Max 10m Shuttle Sprints

Rest 4 minutes

Repeat for a total of 5 times. Score is the total number of Shuttle Sprints completed.

WOD – 1.15.18

Meghan

Workout of the Day
For time:
30 Chest-to-bar Pull-ups
50 Thrusters (65#/45#)
70/50 Calorie Row

WOD – 1.14.18

Brendan

Workout of the Day
Complete the following every minute on the minute for 10 minutes:
3 Clean & Jerks (185#/125#)
15 Squats