WOD – 8.9.18

Shawn

Workout of the Day
Back Squat
9-9-7-7-5-5-3-3-1-1

WOD – 8.8.18

Baker

Workout of the Day
Complete as many rounds as possible in 10 minutes of:
7 Handstand Push-ups
1 Rope Climb

WOD – 8.7.18

Danny

Workout of the Day
For time:
21 Deadlifts (225#/155#)
Run 400m
15 Deadlifts (225#/155#)
Run 400m
9 Deadlifts (225#/155#)
Run 400m

WOD – 8.6.18

Coach Rob

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

then

Complete as many reps as possible in 7 minutes of:
50 Double-unders
10 Overhead Squats (135#/95#)

WOD – 8.5.18

JP

Workout of the Day
Complete the following every 2 minutes for 10 minutes:
8 Dumbbell Power Cleans (45#/25#)
12 Box Jump Overs (24”/20”)

WOD – 8.4.18

Danielle

Workout of the Day
“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

WOD – 8.3.18

Josh

Workout of the Day
Find your heaviest of the following complex:
1 Power Clean
1 Squat Clean
1 Jerk

then

Five rounds for time of:
15/12 Calorie Row
10 Burpees

WOD – 8.2.18

Maiko

Workout of the Day
For time:
50-40-30-20-10 Double-unders
25-20-15-10-5 Weighted Sit-ups (45#/25#)
5-4-3-2-1 Deadlifts (315#/225#)

WOD – 8.1.18

Beth

Workout of the Day
Complete as many rounds as possible in 10 minutes of:
3 Muscle-ups
15 Wallballs (20#/14#)

WOD – 7.31.18

Courtenay

Workout of the Day
Ten rounds, each for time of:
Row 250m
Rest 1 minute