WOD – 4.12.19

Chris

Workout of the Day
Overhead Squat 15-15-15 reps

then

For time:
25-20-15-10-5 Wallballs (20#/14#)
50-40-30-20-10 Sit-ups

WOD – 4.11.19

Johnny

Workout of the Day
Three rounds for time of:
Run 800m
30 Russian Swings (53#/35#)
30 Push-ups

WOD – 4.10.19

Ezra

Workout of the Day
Complete as many rounds as possible in 12 minutes of:
3 Strict Muscle-ups
10 Box Jumps (24”/20”)

WOD – 4.9.19

Coach Donna

Workout of the Day
27-21-15-9 reps for time of:
Power Snatches (75#/55#)
Burpees Over Bar

WOD – 4.8.19

Coach Rommel

Workout of the Day
Back Squat 8-8-8-8-8-8-8-8 reps

WOD – 4.7.19

Kaitlyn

Workout of the Day
For time:
21 Deadlifts (225#/155#)
2 Minute Handstand Hold
15 Deadlifts (225#/155#)
1 Minute Handstand Hold
9 Deadlifts (225#/155#)
30 Second Handstand Hold

WOD – 4.6.19

Danny

Workout of the Day
For time:
Run 400m
21 Thrusters (115#/75#)
Run 400m
15 Thrusters (115#/75#)
Run 400m
9 Thrusters (115#/75#)

WOD – 4.5.19

Rob, Agnes & Rafael

Workout of the Day
Five rounds for time of:
15 Strict Pull-ups
30 Push-ups
60-ft Walking Lunges

WOD – 4.4.19

Mitch, Felix, Josh

Workout of the Day
For time:
100 Burpee Box Jump Overs (24”/20”)

WOD 4.3.19

Amie

Workout of the Day
Three rounds for quality of:
15 Barbell Good Mornings
15 Strict Toes-to-bar
30 Alternating Weighted Step-ups
30 Sit-ups

Weight selection is athlete’s choice.

then

For time:
Run 1 mile