WOD – 2.13.19

Coach Evan & Coach Eric

Workout of the Day
Complete five sets of the following complex:
1 Hang Clean
1 Push Jerk
1 Clean
1 Push Jerk

Weight increases each set.

then

For time:
Row 2K

WOD – 2.12.19

Josh

Workout of the Day
Five rounds for time of:
1-minute Handstand Hold
21 Toes-to-bar

WOD – 2.11.19

Kris & Johnny

Workout of the Day
Three rounds for time of:
15 Deadlifts (155#/105#)
35 Double-unders
12 Power Cleans (155#/105#)
35 Double-unders
9 Front Squats (155#/105#)
35 Double-unders

WOD – 2.10.19

Lino & Coach Roya

Workout of the Day
Complete as many rounds as possible in 20 minutes of:
15 Strict Pull-ups
30 Push-ups
45 Squats

WOD – 2.9.19

Kristi

Workout of the Day
Teams of 3
For time:
100/70 Calorie Row
75 Box Jump Overs (24”/20”)
50 Power Snatches (115#/75#)
15 Rope Climbs
50 Power Snatches (115#/75#)
75 Box Jump Overs (24”/20”)
100/70 Calorie Row

WOD – 2.8.19

Bonnie & Johnny

Workout of the Day
Back Squat 3-3-3-3-3 reps

then

Complete the following every 3 minutes for 18 minutes:
21 Kettlebell Swings (53#/35#)
14 Wallballs (20#/14#)
7 Shuttle Runs (10m)

WOD – 2.7.19

Kaitlyn

Workout of the Day
Five rounds for time of:
2 Legless Rope Climbs
20 Sit-ups

WOD – 2.6.19

Chad

Workout of the Day
Three rounds for time of:
15 Squat Cleans (135#/95#)
15 Ring Dips

WOD – 2.5.19

Lino

Workout of the Day
For time:
125 Burpees

Do 20 double-unders at the start of each minute.

WOD – 2.4.19

Coach Roya

Workout of the Day
Deadlift 10-10-10-10-10 reps