WOD – 1.13.18

Mark

Workout of the Day
With a 5 minute running clock complete:
1000m Row
Max Rep Wallballs (20#/14#)

Rest 5 minutes

Repeat for a total of 3 times. Score is total number of completed Wallballs.

WOD – 1.12.18

R.E.D Friday

Workout of the Day
For time:
10 Dumbbell Snatches (45#/25#)
15 Box Jumps (24”/20”)
20 Dumbbell Snatches (45#/25#)
15 Box Jumps (24”/20”)
30 Dumbbell Snatches (45#/25#)
15 Box Jumps (24”/20”)
40 Dumbbell Snatches (45#/25#)
15 Box Jumps (24”/20”)
50 Dumbbell Snatches (45#/25#)
15 Box Jumps (24”/20”)

WOD – 1.11.18

Mazie

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

WOD – 1.10.18

John

Workout of the Day
For time:
100 Double-unders
27 Burpees Over Bar
75 Double-unders
21 Burpees Over Bar
50 Double-unders
15 Burpees Over Bar
25 Double-unders
9 Burpees Over Bar

WOD – 1.9.18

Darian

Workout of the Day
In 20 minutes find your heaviest:
5 Rep Deadlift

then

For time:
20 Bar Muscle-ups
40 Calorie Row
20 Bar Muscle-ups

WOD – 1.8.18

Coach Rommel

Workout of the Day
Three rounds for time of:
20 Hang Power Cleans (95#/65#)
20 Front Squats (95#/65#)
20 Push Press (95#/65#)

WOD – 1.7.18

Colleen

Workout of the Day
Complete the following every minute on the minute for 10 minutes:
Odd – 10 Strict Pull-ups
Even – 5 Deadlifts (275#/185#)

WOD – 1.6.18

David

Workout of the Day
Teams of 3
For time:
100 Calorie Row
100 Dumbbell Snatches (45#/25#)
100 Burpees Over Bar
100 Thrusters (115#/75#)
100 Burpees Over Bar
100 Dumbbell Snatches (45#/25#)
100 Calorie Row

WOD – 1.5.18

R.E.D Friday

Workout of the Day
Three rounds for time of:
15 Box Jumps (24”/20”)
12 Push Jerks (135#/95#)
9 Bar Muscle-ups

WOD – 1.4.18

Ralph

Workout of the Day
In 20 minutes find your heaviest:
3 Position Squat Clean (High, Hang, Floor)

then

Three rounds for time of:
45 Double-unders
9 Squat Cleans (135#/95#)